 Good morning everybody. I'm Y1 Giller, the CFO here at the Naval War College and today for our virtual workout we'll be doing full body workout. Let's go ahead and get ready to get started. Alright so our first exercise is going to be four sets of 45 second squats followed by 30 seconds of calf raises. So for squats. So we're going to start off in this position kind of like you're sitting in a chair and you're just going to go down and up. Down and up. Just like in this motion. Again that's going to be for 45 seconds and then for calf raises we're going to put our hands on our hips and we're going to have our feet shoulder width apart and we're just going to go to our tiptoes and go back down. To our tiptoes and go back down just like so. Again so that's going to be four sets of that. Alright so our next exercise is going to be five sets of 30 second jump ropes. So if you don't have a jump rope you can just use your imaginary one. Let me go ahead and pick up my imaginary one. Alright we have it and again you want to jump rope and just pretend if you don't have a jump rope just like so. Alright for our next exercise we're going to be doing five sets of close grip push-ups followed by 30 seconds of high knees. So for close grip push-ups we want to get on a deck like so. Bring our hands together kind of like a diamond. Put our feet together and we want to just break 90 as we come down. Just like so. Follow by high knees. So you just running in place and you make sure you're bringing your knees up to your chest level. Just like this. Go ahead and try it out. So for our final exercise we're going to do five sets of regular grip push-ups followed by 30 seconds of high knees. So again for the regular grip push-ups you just come down on the deck. Hands are shoulder width apart and you want to come down and break 90. Just like so. And then again for the high knees we're just running in place bringing our knees up to our chest. Go ahead and try that out. Alright everyone thank you for joining in for our virtual workout and on Y-1 Gilleries. Sign it out.