 Good morning. How's everybody doing? I'm ITTuvio Lois, an ACFL here at the Naval War College. Today I'm going to walk you through a full-body workout. I'll be demonstrating workouts with free weights as well as doing an alternative method using a household item such as a backpack. Let's go ahead and get started with the workout. So for today's workout, I'm going to do a little bit of upper body first for this first workout. I'm going to show you various exercises you can do using free weights that I have displayed here as well as a household item in case you don't have those free weights. I'm going to be utilizing a backpack. So for the first exercise, we're going to do four sets. We're going to do shoulder press followed by resistance push-ups. So I'll demonstrate the first workout with the free weights and then with the backpack. So what we're going to do, you're going to grab the free weights. We're going to do ten repetitions. So what you're going to do, you're going to have the weights like this. Make sure you got a good stance. This exercise is better to do standing up because it allows more resistance under your body to make the most out of your shoulders. So what you're going to do, we're going to do ten repetitions. So you're going to look up. You're going to have a firm stance with the weights. You're going to go up straight like this. Make sure you feel those shoulders contracting. Come back down. You're going to go up. Come back down. You're going to do that for ten repetitions. Let me go ahead and display this workout now with the alternative method using the backpack. If you have a backpack, I would recommend filling it up with something like books, any kind of household items you might have to add a weight to add resistance to the workout. So what you're going to do is you're going to get in your stance. You're going to hold the backpack like this. Have it about chest high right here. You're going to press up with this motion. Up. Make sure you feel those shoulders, those deltoids contract. Come back down. Up again. Come back down. Ten repetitions just like that. I want you to focus more on the form to really get the most out of that muscle contracting. We're working our deltoids as well as the secondary muscles in the triceps and a little bit of the in-kind part of the chest that a lot of people tend to neglect. Remember, ten repetitions shoulder press and then followed by resistance push-ups. We're going to go ahead and do ten resistance push-ups. I'll go ahead and demonstrate. So with the resistance push-ups, you're going to get in the push-up position. Remember, keep the body tight, core tight. You're going to go down. Come back up. Pinch those elbows, contract that chest. But on the resistance portion, remember, you're going down slow and then exploding up. Slow exploding up. You're going to do that for ten reps. If you can't do ten, that's fine. Do as many as you can. The point I want is that I want you to have the best form to get the most out of the exercise. And this will complete the first part of the workout. Four sets, ten repetitions of shoulder press, ten repetitions of push-ups. So the second portion of this workout we're going to do, we're going to do with a little bit of legs as well as chest again. So what we're going to do is we're going to do five sets. We're going to do squats, but resistance squats, followed by close grip push-ups. So what we're going to do with the first portion of this exercise is do squats. So what I want you to do is get in your stance. Remember, keep your legs a little bit wide. Keep your legs a little bit wide. And then what you want to do is be in your stance like if you were doing football, right? Because what we don't want to do is we don't have a lot of pressure on our knees. So come to the ready. And when you go down, instead of just doing it regular, I want you to do resistance like how you do on the push-ups. So go ahead, go down slow. Really feel the contraction. You're working your posterior chain. Come back up. Squeeze the glutes. Keep the body tight. That's one. I want you to do ten repetitions. Down, slow. Come back up. Squeeze. Feel the contraction in your glutes, hamstrings, as well as the quads. As soon as you're done with that, go straight down into the push-up position. Close grip push-ups works a lot of the middle portion of the chest and heavily on the triceps as well as the front part of the deltoids. You can do the diamond shape if you can't do it that close. Keep them as close as you can. We're going to do ten close grip push-ups. Go down. Come back up. Really feel the contraction on the triceps as well as the middle chest. Just like this. Ten repetitions. Come back up. Go straight into the resistance squats. Super set. No rest. Remember, if you can't do no rest, take the time you need. Do it at a good pace. But do it with correct form. Now complete the second portion of this workout. So for the final portion of this workout, we're going to go ahead and do a little bit of cardio. So now that we've worked legs, we've worked our upper body, let's get that cardio respiratory system going. Let's build that cardiovascular endurance. So what we're going to do is get your timer out on your phone. You're going to need it. So what we're going to do, we're going to do 30 seconds of jump squats followed by a minute of jumping jacks and then followed by ten four-count calf raises. So we're going to do this with five sets. So what I want you to do, 30 seconds of jump squats, what we're going to do, we're going to come to the ready. Just like you were in your squat, come back down. When you come up, remember, explode up just like this. Go back down. Up. We're going to do that for 30 seconds. You want that heart rate pumping. After the 30 seconds, you're going to do 30 seconds of jumping jacks. Just like this. 30 seconds. Just like that for 30 seconds, followed by ten four-count calf raises. So you're just going to catch yourself one, two, three. On this last one, that's going to be one. So you're going to do ten of those. When you do the calf raise, I want you to really emphasize on the contraction on the way up. I want you to feel that calf contracting to get the most out of your calves. You're going to repeat this for five sets. Non-stop. Try your best on this last portion to do a non-stop without rest because we want your cardiovascular endurance to increase and you want your heart rate to get up as you can. And that'll complete the portion of the workout. Now that we've completed today's full-body workout, you can use this workout and various exercise that we just did into your everyday life and you can always mix it up. Remember, stay hydrated, stay healthy. Let's be the best we can be and I hope you enjoy today's workout. I'm Mikey, two of you at Olovos. We'll see you next time.