get ready for a challenge all you need are a pair of light free weights and some gliders we've got Jennifer Lopez's trainer David Kirsch are you ready for take it anywhere no excuse workout I know you are let's get cursed okay I've got Rachel and Anna in the house Rachel's gonna show modifies - the moves Anna's gonna go hardcore with me all right we're gonna start with lower body squats you're gonna put your brain in your butt awesome feet out nice and wide the weight is gonna stay in your heels the brain is gonna be right here hands on your hips core tight and down knees out working the adductors inner thighs working the glutes nothing jiggling Wiis it up squeeze it up ladies you feel that yeah there's a good warm-up we got ten seconds this feel like the work jam you're gonna grab the dumbbells now and a stretch and squats curls to shoulder presses keep your core engaged this is working a lot of muscle right well I don't care about the weight guys keep you core tight engage your biceps your core Rachel I know you've got water bottles there's a water bottle I do I hear it good I love that you can use whatever you've got no excuses guys you don't need to be in the gym you don't need massive free weights be mindful of what you're doing no wasted energy no wasted movement we got ten seconds love it burn it nice one nice okay elbows down whole body's warm now all right we're gonna go to lateral lunge guys put your heel right on the glider I'm going to step right out it's like multitasking what's a towel you don't need a glider yeah although you can get them anywhere Amazon they're pretty cheap paper plates even love love working later thighs I love that paper place I know that's great couple more let's go to the other side keep the weight in your heel inner thighs and glutes inner thighs you're gonna pass that jiggle pass I like how you've got us on our heel too because that's really getting that stretch of my inner thigh even more I feel that absolutely I like and I like to visualize what I'm doing right yeah so the more I nail it in my heel the more I feel it on my glute and inner thighs yep got a few more there you're right when you say put your mind in the muscle group okay now we're gonna do reverse lunges Rachel the first time I told Klein to put their brain in it but they looked at me what are you talking about I love working the gliders right because of the instability of the glider you're forcing your hamstrings and your inner thighs and getting a great great stretch in your glutes you feel that guys you get back even further than you thought you could and let's switch it you you can see there's a cardio component doing this work at lower body workouts are very effective for that large muscle group right absolutely brain is down here and by the way my butt's on fire right fire slightly yes 30 seconds 30 seconds little more cuz I love you and I like how we did the inner thighs first I feel it even more now on these reverse lunges absolutely so I look at the body Anna and I like to break it down into parts right yep so you've got your glutes and your inner thighs and your butt is one of those areas that oh my goodness okay oh my gosh let's figure it out Liz about to give out all right what I was saying is I like this section my butt yep right so the next thing we're gonna do plie toe squats inner thighs again okay I'm all about that and you got to grab you done though okay so we're gonna go plie toe squats and front raises compound movement working inner thighs butt and shoulders oh yeah calves a little there too right it's a beautiful cumulative effect to the workout that's what I really love about it right there's no wasted motion no wasted energy the idea of a two-hour workout there's something that just seems so ridiculously wasteful now right great mindful workout great so how you feeling I'm feeling good I'm on my left leg that modifier works right yes again it's no excuses great for every fitness level okay let's put it down whoa take it right so we're gonna do reverse crossover lunge now side lateral okay start with your right leg back feel like it's easier for me to track my knee over my heel because of all the glides up right more into my body okay keep on going Wow oh my god I don't got you going through the motion alright need a second reconnect your brain to the part of your body you're going yep really important to get down and go all the way down it's gotta feel right did you thinking about it and like you said full body shoulders keep going I had your permission earlier right that's right great now we're gonna do my favorite favor okay know about exercise called platypus walk and I created a hundred years ago crazy effective boy right stance you're gonna hold that wide stance play squat here's the good news you're not going up on your toes hands behind your head core nice and tight step back one two three one two three keep your weight in your heels who's feeling it oh yeah I'm feeling it right forward I'm forcing my inner thighs I'm wrapping in my inner thighs landing thank you in your heels guys okay during your heel whoo get it outta your quads inner thighs and a lower part of your buck huh oh my goodness see how 30 seconds lovely mwah that's it it's never fun to play with Yeah right here's the whole family join them for the planet no excuse guys no excuse rains in your ass whoo double bounce at the end gets it wash yeah my thighs are shakin move aah this is it one more time hold back arms down shake it out oh oh my gosh yeah all right that was an amazing amazing job guys first circuit is down you don't understa for water let's take it do it sure one down three to go Cheers all right boss all right we're getting cursed here you are right I don't the cardio component of this is really fun I hate getting on the quarry machine it's so boring but do this circuit right you're gonna burn you're gonna turn you're gonna melt back all right enough talking we're gonna do a full body plank workout okay so we're gonna get down and I'm going to talk you through it quickly okay first up in the full body plank workout dumbbell rotor tricep extension grab your weight whatever way that's comfortable water bottle if that's what it is and if not ready for the water bottle then just your hand and isometric get into position core engage spine neutral we're going up to row tricep extension back in triceps oh man this is the challenge other side whoo single water planks are no joke Anna you're no joke you're fierce strong that body doesn't just happen right the challenge keeping your body parallel to the floor oh yeah okay one down dumbbell in front of you core engaged spine is neutral visualize what you're doing guys strong core take your right knee into your left shoulder and out this side abduction Oh get the booty in there out of thigh and butt won't do that no not a part is gonna be missed oh my gosh okay now here's the thing you take a second come right up rah oh yeah it's good right back down [Music] Rachel either modify feel good right great I feel really connected to my body that's what's key these workouts are inclusive I'm with very very fit women here it doesn't mean that if you're not there it's so hard okay oh my gosh just work it for you Oh back in the plank knee tuck and hip extension [Music] system right my whole quarter back yeah arms back core but outside this is telling me everywhere my shoulders [Music] it split-second guys blanks were over you just flip to the side getting physical hey guys this is sweat [Music] it's incredible at what you can do with your own body weight yeah oh yeah okay what halfway there take a second is your core fuel tight burning I have to keep taking sips of in China water bottles make sure they're even yeah it's good little brat side plank okay yeah ready let's do it together go what I love about this one is you can do it at multiple levels so that you can work your way up if Rachel's got the knees down it gives me amazing points Oh so confidence if I have to drop to the knees haven't done no I promise your knees well worked out too available right yeah you've got it Morgan had to be empowering yes yeah workouts are not about humiliating and making it feel bad by yourself we can all do it yep get your ass on the sofa that's the first step press play all right back and shoulders oh my goodness finish this ugly yeah all the time lovely okay you lock up right I don't want you're wiggling your hips at all think about what you just did five minute plank workout who have to see single ad and sit back Child's Pose oh yeah i toast you try not to be AB to sir cuts down we're more than halfway through this workout you try your legs your butt your core your arms your back your cardio percent whoo billions they can be the best they can be the most amazing no excuses no gym no crazy weight nothing yep this isn't cost anything light hand weights water bottles towels the mindset you're gonna look amazing and be sexy you're gonna be your best self all right you've caught your breath a little more obliques right because nobody wants to have anything hanging over their jeans right who's the lucky yeah this arms down bridge the modifier you saw with one leg right mm-hmm and the you and I come up and you're gonna meet knee to elbow lift it up Oh takes your breath away I love this like you're gonna take a nap you know you know what I feel I visualize right I feel I'm melting away anything that I don't want right nice and tight other side mindless workouts it shows the soreness David - work ethic just that that's right right mind and body [Music] five more weighted jackknife ready way to jackass yep grab your water bottle arms overhead nothing up from your shoulders not your neck would you say it's helpful to exhale when we're easy okay blowing obvious and I can bend the knees to make it a little easier right yeah dude okay oh my gosh don't hold out on me wait wait come on four three oh oh my gosh I think those plank actions and I just wore me out ha ha that's really good challenge again two exercises right yeah yeah you know what I love about this I love workouts that actually looked like forecast right right you're sweating no body doubles there's no joke here it hurts it hurts I need you to take a little break I'm talking to you you're saying you quiet let's go Russian Russian I want that break let's take it okay now pour tight go down if you'd like to make a protein shake with the water bottle think about that your reward after you finish work out yeah just 5 4 3 2 1 I tied it all together huh a little bit everything in that no ready let's go old school sit up okay no wait okay arms over your head now here's the thing Rachel I want you to bend your knees okay okay yes and you're just gonna reach up to the sky you're gonna lift your shoulders up making sure you live with your shoulders don't come all the way up and I know momentum I got her tricks down Anna where's your brain right now right in my ABS great so how's that feel feels great regretting Taco Tuesday good how about Disney how about lifting your feet up off the mat now keeping them bent okay right they're a little harder right yeah let's go a few more one more stay here all right we got these riders let's use them all right back to these bad boys okay for the last exercise in this core series we're gonna use the gliders or towels Rachel's gonna show you a great modifier and and I gonna show you the advanced version all right right here knees in and pike and to the side hi other side pike please in Pike oblique right oh yeah you were going to the side that's it don't forget those oh one more love how I feel this one in my low full that cosplay strong finish three circuits down one circuit to go guys are doing an amazing job but this is what getting curse is all about mind and body no excuses if it's good enough for Jennifer Lopez good enough for you Oh 48 years old she's rocking a body like nobody can what do you think does it doesn't come easy like you said okay come easy it takes hard work let's finish up with some ply oh okay all right we're just a burpee with spider-man so I think that we go right next to the mat right over here I saw all right I don't want to add any extra pressure to you but friend Jessica that's my eight-year-old daughter I have twins Oh raizy crazy crazy so got this move burpees coming down oh that's how is your sample yeah there we go now one oh my goodness and shift right over to the map for onto the mat core nice and tight spine neutral you want to keep your hips down DJ supporting again worked out enough exactly use your core as if it worked yesterday and now let's hold it feet together oh let's hold it for 30 seconds who got this cool place rain is in your core roots of flex next relax you feeling good about yourself and good job what a challenge I like those challenging okay who wants one more leg workout one more leg exercise yes up I'm a kids up today okay this is one of those moves and I put together a long time ago combines a squat a little Clio squat jump to a side kick or the outer thigh your butt your heart your core your nerves so shoulder-width core tight but tight right leg roundhouse side kick squat jump we're gonna do five repetitions roundhouse side kick let's go watch out Rachel do a modify that once you're jumping so squat down and just go up on your toes okay number three make sure you landing in your heels landing in your heels that's one okay five and go to side feels good is much tighter for me yeah breathe it in three four last one yeah your body but for ya Park cardio Sun melting the fat shaping Tonio lecture but your clarifies everything is good you leaving everything on the exercise mat okay one more challenge let's do it game we're Chuck one more challenge alright I'm gonna pair I'm gonna grab the gliders I have two pair here pink and black I'm all about combination moves I'm talking I'm catching my breath a little bit so we're taking a push-up and turning it on its ear right push up and open up chest arms upper back and I'm also gonna do a scissor with the with the sliders Rachel's gonna modify to Zuma push-ups on her knees no lower body Anna's gonna do regular push-up and scissors engaging the core the butt alright we're gonna do five repetitions core stays tight spine is neutral hard enough to be in this position ready to do it see how I'm ready one two three very first time a whole different meaning right no joke mind body every part of your body your arms your back your shoulders your core your butt the top part the lower part the outer thigh the inner thigh your heart any fact that you had any giggle you had a jig gone the confidence is there the strength is there the energy is there you're rockin you feel like your best self and most of all you can do this by yourself you have the tools the confidence the energy to rock your best body great job guys but before we're done we're gonna stretch cool down and stretch it's really important important for your muscles but also I'd like to take this time to think about what I've just done what I just accomplished right feel good about that you should feel great about that bottom of your feet together hands behind you pressing down working your inner thighs core nice and tight I'm gonna sit up a little more higher get in there and breathe the power we're breathing connecting your brain in your body take the right leg straight out reach down towards your right foot bring your chin down towards your knee don't look at me and do this thinking you can do it if it's too much if you need to pin your leg a little bit do that and as you get more flexible you can take it down lower and lower switch like oh I like that through my back too right most people don't give themselves this reward but it's like so important to get ready for that next workout you can't stop short and you're doing your body total digit enjoying just right you're not you gotta honor it right you're just blasted it yeah all right so reach down I feel this the base of my spine right the lower lower back right into my mind my butt and my lower back huh now I want you to flip over Mike right here take a deep breath in and as you come up exhale Cobra stretching out your lower back really important down bring your arms nice and tight and exhale out back in child's pose now keeping your butt on your heels I want you to slowly walk both arms to the left two great back stretch oh yeah all those side planks and come back Center don't rush through your stretch as important as a workout and to the right [Music] I'm center get back on your heels whoo arms up right took us there left nice and tall to the right arms out to the side class tan slip your shoulders up retract your shoulder blades [Music] arms out stretching those shoulders let's stand up feet shoulder-width distance apart arms up again arms up and to the side obliques and lower back Oh side and if you can reach down towards the floor palms down Oh sitting back [Music] I get extra credit I did fortuitous seconds arms right here [Music] slowly [Music] you should not get another exercise [Laughter] you're the man we just got cursed whoa [Music]