 Good morning everyone, I'm Juan Guiler here at the name war college on the CFL and our virtual workout we're going to be doing for today is going to be a cardio workout. Let's go ahead and get started. So our first exercise is going to be four sets of 45 jump rope. So I don't have a jump rope but to just demonstrate you can pretend if you have a jump rope if you have a jump rope you can use that and we're just going to jump rope for 45 seconds four sets just like this go ahead and try it out all right so our next exercise is going to be four sets of 10 four count jumper jacks so we're going to start in a attention spot and we're just going to come out just like this one two three one one two three two again that's going to be 10 four counts go and try it out all right our next exercise is going to be four sets of 45 seconds high knees so we're going to start off in this position and we're going to start running in place while you're running in place you want to make sure you're bringing knees up to your chest just like so go ahead and try it out all right so our next exercise is going to be four sets jump rope and that's going to be for 45 seconds again just like so you can pretend you have a jump rope if you have a jump rope go ahead and use that again so that's 45 seconds four sets so our next exercise is going to be two sets of jumper jacks and that's going to be for one minute so again demonstrate just like this you don't want to do this at a fast pace and you just want to keep going just like this again that's going to be for one minute so our next exercise is going to be two sets of jump squats so we're going to start off in the squat position and just like so we're going to jump up just like this and again that's going to be 10 so you just want to squat jump squat jump our last exercise is going to be one minute of high knees so again you start off in this position you're just running in place and you want to make sure you get those knees up to your chest just like so and that's your last exercise all right everyone again I'm while on Guillory thank you all for coming out and hopefully you tune in next time for our next virtual workout