 Good morning everyone, I'm Y1 Guilherty, the CFL here at the Naval War College and today for our virtual workout we're going to be doing the upper body. So let's go ahead and get ready to get started. So our first exercise is going to be 4 sets of 10 regular push-ups followed by 5 sets of slow push-ups. So regular push-ups to demonstrate, we want to get down on the deck like so, we put our hands in front of us just like this, shoulder width apart, we'll come up, put our feet together and then come down. Just like this you want to break 90 and again we want to do 10 regular push-ups and then follow up by 5 slow regular push-ups. So just come down just like so and come up and one more time and that's going to be 5. So our next exercise is going to be 4 sets of 10 wide grip push-ups. So you're just going to go on the deck and your hand's probably out this far apart and we're just going to go just like this and again 10 wide push-ups. Alright so our next exercise is going to be 4 sets of close grip push-ups. So for the close grip you want to put your hands down like this on the deck and you're just going to push up and down just like so and again that's going to be 10. Alright so our next exercise is going to be 4 sets of 15 four count jumping jacks. So just like so we start off in an attention spot and we go up and just like in this motion. So the count will go 1, 2, 3, 1, 1, 2, 3, 2. Again we'll do 15 of those. Alright so our final exercise is going to be 3 sets of 30 second push-ups followed by 10 seconds of rest followed by another 30 seconds of push-ups. Again so like we demonstrated just come down on deck like so, go down and break 90. Again that's going to be for 30 seconds, 10 seconds of rest, another 30 seconds of push-ups. Again 3 sets of that. Alright thank you all for viewing our workout, I'm Y1 Guillory, signing out, we'll see you next time.