 Good morning, my name is ITTV Olovo. So I'm an ACFL here at the Naval War College today I'll be giving you a full body workout demonstration that you can do in the comfort of your own home before we do the workout Make sure you're properly hydrated and warmed up. Let's get to today's workout So for today's workout, I'm gonna be doing a full-body workout to end your week on we're gonna be doing back and some legs We're working the transverse plane because everything we do in life We're either reaching for something going for something down there Well, I just want you to get used to doing workouts and corpus your whole body in case you don't know how to utilize or Separate your workouts during the week So we're gonna be doing our back in our legs and we're gonna be demonstrating Super-setting workouts with pull-ups and various forms of squats So this is all gonna be in one session that you can do at your home It's gonna be 20 25 minutes max if you're not able to do a pull-up or a chin-up And if you don't have the home equipment such as a pull-up bar that you can get at Walmart or Amazon in your house I'm gonna demonstrate the alternative way of utilizing your lat muscles in your back by using a household item that you might have such as a backpack So first part of this workout. We're gonna be doing is we're gonna be doing pull-ups Super-set it with various forms of squats now. We're gonna do this for five rounds We're gonna do this for five sets if you're able to do the pull-ups I want you to do that till failure because over time the more pull ups you're able to do you'll be able to Do more repetitions of that the better your technique and form is doing the workout So after pull-ups we'll go into the workout with the legs with various forms of squats I'll go ahead and demonstrate for you the pull-up the proper technique. Remember when you get up on the bar I Want you to cup the bar at your house or wherever you have the availability to do pull-ups Cupping the bar is a lot better than grabbing it fully intentionally because when you cup it You're actually activating a lot more of the lat muscles your rear deltoids and the traps and every other part of your transverse plane That's you're working when doing the exercise remember chest out in the air. So you really feel that contraction on your back So let me go ahead and demonstrate So when you do the pull-up remember as many as you can if you're struggling on your pull ups A good technique to do is to just hang there for a little bit You want your body you want your back muscles to be used to doing something that most people can't do to begin With so if you're able to do that and practice it over time you'll get better with the pull-ups So let me go ahead and demonstrate to you the alternative method of working at your back So maybe using a backpack you can fill this up with anything you'd like to make more resistance So when you do the exercise so these are rows lat rows go ahead and get in your squat stance Have your backpack out like this looking up remember burning the backpack up to your chest really feel the lats Contracting on the way up go back down Bring it up do that do that for about 10 repetitions You can challenge yourself by doing it till failure or if you want to put a lot of weight in your backpack Less repetitions get stronger build more power and in doing so building more muscle over time So that's the first part of that workout doing pull-ups or the lat rows And then you're going to superset that with various forms of squats So what we're going to do is we're going to do five Goblin squats or as I like to call half squats followed by five regular squats then followed by five Resistance squats all in one motion. So the goblin squad or as I like to call the half squat is more of an explosive moment So when you get into your stance remember proper technique most of the time We go all the way down on a squat really get the contraction out of the glutes a goblin squat You're more or less going halfway down, but coming up very fast This emphasizes a lot of fast twitching fibers in your quads your hamstrings your glutes. So when you do it like this You're getting that blood flowing building that muscular endurance. You're going to do five of those so five goblin squats Halfway down After those five you're going to get into your stance straight down five regular squats Remember all the way down up contract the glutes come back down go back up So five goblin squats five regular squats followed by five resistance squats So slow all the way down Let it sit there for a second explode back up So five five and five total of 15 squats You're then if you need to take a break during any point of this exercise Please do so you don't have to go back and forth if your muscular endurance over time will get better to allow you to rest less I'm just putting out different options for you if you need to take a minute 45 seconds however long you need to take I just want you to do the workout properly and that'll complete today's workout Thank you for coming with me today on this workout that we did with our full body working our back in our legs Make sure that you utilize these workouts into every day of your workouts mixing it up with other workouts You see on the videos that we have demonstrated make sure you're practicing proper hydrating techniques Stretching and the proper nutrition to stay as healthy as you can I might teach you of your love us from the Naval War College, and we'll see you next time