 Good morning, my name is Zaiti Tuviolova. So I'm an ACFL here at the Naval War College and today We're going to be doing a workout that encompasses upper body as well as core will be working the sagittal and frontal planes So let's go ahead and get started So the first part of the workout we're going to do we're going to work on upper body We're going to do various forms of push-ups. So push-ups they work your chest triceps as well as part of your deltoids We'll be doing various push-ups that'll demonstrate that will show you working the frontal deltoids the pecs as well as the triceps So the first exercise we'll do is regular grip push-ups. I'll go ahead and demonstrate So for a little tips and reminders a lot of people flare out their arms like this when they do a push-up That is incorrect. What you want to do is you want to make sure that you have your arms tucked in So when you go down, you're not putting all that pressure on your deltoids. So go down 90 degrees come up make sure you pinch those elbows really flex the muscles on the way at the top to get the Most out of the contraction. So you're going to do regular push-ups. You're going to do eight to ten reps Just like this That will be the first set you're going to go ahead and do three sets of that no rest in between So as soon as you do that come into the ready go back down start the exercise again We're going to start off now with closed grip push-ups followed by closed grip push-ups with resistance So I will demonstrate as apart from regular push-ups. You're going to put your hands closer together You know, you can also do a diamond push-up But if you cannot do that the closer you want your hands to each other the better this emphasizes a lot more pressure and resistance on Your triceps as well as the inside part of your chest that a lot of people neglect So we're going to do three sets. We're going to do five regular closed grip push-ups followed by five Resistance and I'll demonstrate what I mean by that so regular closed grip push-up You're going to go ahead and go down remember 90 degrees come back up to the top make sure you pinch those elbows Make sure you really flex that muscle to make sure it contracts. You're going to do five of those regular and Then on the resistance push-ups what you're going to do is you're going to go ahead and go down a little bit slower And then when you go to the bottom make sure you explode up the whole purpose of the resistance and going slower Is that it emphasizes like if you were adding weight onto your back? Which also makes it harder for that muscle and it makes it strain more when you contract and Remember three sets five of each So for this exercise we're going to work on our core muscles, right? We're going to work on our abs lower apart And the core of our abdominals So we're going to go ahead and do three sets of two various exercises that work all parts of your core So we're going to go ahead and do planks super set it along with flutter kicks So I'll demonstrate the plank you're going to come down What a lot of people doing correctly is shoulder placement arm placement during the plank This is incorrect what you want to do to alleviate pressure off your shoulders is make sure that your shoulder blades are right under your chest Just like this it allows you to hold the plank a lot longer Remember keep your body tight and that'll rinfully emphasize the pressure onto your core to make sure you're working those ab muscles Do this for 30 seconds after that 30 seconds You're going to come back to your two-pack Gonna lay on your back. You're gonna do flutter kicks. We're gonna do ten four-count flutter kicks So instead of doing one two three you're gonna do one two three one That's one flutter kick and we're gonna do ten of those so one two three Four that's one You're gonna come back up after you do those ten go straight back into the planks You're gonna do that for three sets. Remember super set no rest So now that we've done all those exercises that'll complete your upper body and core workout This workout ends are going to take much more than 20 to 25 minutes because that's all the amount of time you need I know it's a little bit harder to work out at your home We don't have access to gyms and we have to utilize what we have but you have your body You have equipment in your house. You have everyday items that you can use So I appreciate you for taking the time and joining me on on this workout I'm ITU Villalobos of the Naval War College, and we'll see you next time