 Hi, I'm Periafter Paulo Baez, Assistant Command Fitness Leader of Board George Washington, and this is Periafter Tatiana Avery. Being stationed on a ship presents numerous challenges for sailors, and staying physically fit is one of the biggest. That's right. A lot of times it seems like there isn't enough room, or there isn't enough time. We're going to show you some exercise routines that don't require a lot of either. Here we are inside one of the gyms of Board George Washington. This first workout will consist of three exercises, it's called Cyndi. You'll do five pull-ups, 10 push-ups, and 15 squats for one set, and you'll do as many steps as possible in 20 minutes. And I will show you how to do one round of Cyndi. Today, we're going to use a pull-up machine since we don't have a pull-up bar. Make sure your arms are fully extended and loose when you start. Raise yourself up or pull down at a medium to slow pace, and make sure your chin clears a bar. When you're doing push-ups, you need to make sure that you're coming down to a proper 90-degree angle every time, and that you're breathing consistently. And when you're finishing the round with your squats, you're coming down to a 90-degree angle as well with your legs, your weight is on your heels, and your back is staying nice and straight. Remember, you can and should always try to take advantage of the equipment that's available to you within the gyms as well to give your body a variety. Welcome to the Hanger Bay. Here I'm going to show you an exercise you can do when you have access to just a little bit more room aboard your ship. This exercise consists of 10 workouts, like band curls, burpees, jump-overs, I'll just show you. This workout is about 60 minutes long, one minute per each exercise, and you're going to do six sets. So make sure you pace yourself and choose the right resistance band. You're going to grab the bands like so, and then you'll do a proper curl and lift your hands to your shoulder and squeeze at the top. The next exercise are burpees. From a standing position, jump down to your hands and extend your feet out. Do one push-up, bring your feet in, and explode up. This next exercise is just like normal push-ups, but when you come up, you'll bring your knees to your elbow like so. And this next one is a little tricky, so make sure you're keeping proper form. You'll need a mat, and all you're doing is jumping back and forth. Next exercise is leg swings. You're going to put your arms straight out to your sides, you'll bring your legs up, so you're into the left, middle, and then the right. Next you're just doing regular push-ups. Next is what's called a Turkish get-up on your left hand. It's a little technical, so make sure you have proper form as you lift yourself up and down, with or without a kettlebell lifted straight up. Next we'll be doing diamond push-ups. Remember, the smaller the diamond, the harder it is. Next the last will be Turkish get-ups again, but this time with your right hand. The last one will be squats with a resistance band. You'll stand on the bands, the wider your legs are, the more resistance you'll have. Hold the handles to your chest, clasp your hands together, and finish up the first round with your proper squats. It's important to include one cardiovascular exercise with each workout, like running, biking, or rowing. Exactly. And remember, during the time exercises, the more effort you put in, the better results that you're going to get. And these are just basic tips, so feel free to make your own changes to match your personal fitness goals. And take advantage of all the available classes you have aboard your ship. Remember, dedication, commitment are all it takes. So get out there.