 Good morning, this is Oswin Donraj one of the ACFLs at the War College today We're going to do a cardio and a lower body workout once you're all warmed up. Let's begin All right, so the first workout we're going to do is a sumo squat so essentially Get down your squat, but much much wider Stance and we're going to hold this for two minutes. We're going to do three sets of this Super set again two minutes hold sumo squat for three sets All right for the second workout, we're going to do planks Essentially, we're going to hold the plank as long as you can for three sets So get down on your elbows and have your body Perfectly parallel to the ground and your elbows should be directly beneath your shoulders Not wider or not too inward Now this is going to work out your core glutes and backs Hold it for two minutes Correction as long as you can hold and we're going to do three sets of this For the last workout, we're going to do a wall sit so anyone can do this at home. Essentially a squat Right up line up right against the wall and all the way down 90 degrees and hold it for as long as you can make sure you feel that burn Do a three sets of this You can do a one-minute rest let your thighs rest a little bit because we did other leg workouts Make sure you hold it as long as you can you want to stress your legs as much as possible So you can improve the cardio and endurance of your legs. That's again Against the wall and squat 90 degrees and hold it as long as you can Thank you all for tuning in for this workout. Once again, I'm Oswin Donraj. Stay healthy. Stay safe and stay fit. Thank you