 All right, how are you guys doing today? My name is Os Tu Castro. I'm an ACFL at the Naval War College here. Today we'll be doing a bunch of exercises focusing on our legs. Let's jump right to it. All right, guys, the first exercise we'll be doing today will be four sets of 30-second squats followed by 10 calf raises after every set. To do a proper squat, you wanna make sure you stand shoulder-width, feet shoulder-width apart, feet facing forward. When you come down, you wanna bring your upper torso to break 90 degrees with your legs, but for the best result, you wanna come all the way down. You're gonna do 30 seconds of that. After your first set, you will have to follow it up with 10 calf raises after each set. And then you will go back to squats for 30 seconds and then the calf raises right after that. All right, guys, the following exercise we'll be doing 10 lunges followed by 10 four-count jumping jacks. We'll be doing four sets of them, supersetted. So for a proper lunge, you wanna make sure you stand shoulder-width apart, feet facing forward. Now what you wanna do is whatever leg you wanna start on, you bring it forward, come down and break 90 degrees. You can touch the deck, but don't slam your knee to the deck and then come back up and do that with the following leg. You'll be doing five on each leg. Come down, up. Then after each set, you'll be supersetting it with 10 four-count jumping jacks. It's pretty self-explanatory. One, three, one. That's one, two, three, one. And then we'll be moving on to our next exercise. All right, guys, for our final exercise, we'll be doing four sets, supersetted, of 30-second calf raises followed by 30 seconds of high knees. Now to do a proper calf raise, again, you wanna stand shoulder-width apart, feet facing forward. And it's like you're just getting on your tippy toe. Just come all the way up, come all the way down. You'll be doing that for 30 seconds. After you do the first set, you will then superset it with 30 seconds of high knees. To do a high knee is like you're running, but you're just trying to get your kneecaps all the way to your chest. So you wanna do that for 30 seconds. Or you wanna do all those workouts for four sets, supersetted. All right, now that we've completed our exercises today, thank you guys for tuning in. I hope you guys have been drinking water, stay healthy. My name is OSTU Castro, signing out.