 Good afternoon, I'm IC1 Trotter. I am an ACFL at the Naval War College. Today's workout is going to be sets of full circuits, and we're going to get into that right now. All right, so we're going to start with a full circuit. The full circuit is one set. You obviously want to do these workouts throughout the whole circuit. That'll be one set. If you want to challenge yourself, you'll go up to five sets, but minimally you'll start at at least three, and to keep challenge yourself, you'll move up to seven and so on. The first workout is going to be 20 high knees. Obviously, you're going to move in a faster pace than this just to make sure that your hands are up at a chest level and your knees are touching your hands as it go up. The next workout is going to be shoulder taps. Put your body down, straight line, touch each shoulder. You'll do 10 of these. One, two, one. Right. The next workout is going to be shoulder tap pushups. Your body's going to stay in the same position. You're going to go down, break 90, come up one, two, one. Right. You're going to do 10 of those. The next workout, you'll go back to 20 high knees, remembering the same format that we talked about earlier. Again, you're going to be moving at a faster pace than this. I am just demonstrating the workout. The next workout is going to be squats. You're going to bring your body down, make sure your back stays straight. You're going to do that 10 times. The next workout is going to be jump squats. Again, you'll go down, explode up, down explode up, keeping your back straight, jumping straight up and down 10 times. Next workout, you'll go back to high knees. Same thing, making sure your knees are touching your hands at a chest level, moving at a faster pace than this. Your next workout, we're going to go work on those abs. You're going to do 10 crunches and 10 leg raises. Do not let your feet touch the ground or your leg raises. And then once you are complete, that is one set. You can rest in between sets for a minute and 30 seconds and continue till you hit at least three sets. Once you've done at least three, that will complete the workout. Thank you for joining me for this workout. Again, I'm Icy One Trotter. Make sure you are doing these workouts properly in accordance with the video. Again, stay hydrated. Thank you for your time. See you next time.