 Good afternoon everyone, I'm Y.Y. Gillian, the CFL here at the Naval War College. Today we're going to be going over some exercises, some techniques that you can use for your upper body exercise that we plan on doing today. If you look over here to my left, we've got the exercises on the screen and let's go ahead and get ready to get started. So our first exercise is going to be three sets of 10, 10 sets of push-ups followed by 10 fork-out jumper jacks. So we're going to get down on the go. We want to have our hands shoulder width apart, our feet together. We're going to come up, make nine degrees, just like so. Make sure you don't take your, put your two pack out in the air, but when you come down, make sure you don't touch the deck. All right, again we're going to do 10 those, follow up with that we're going to do 10 fork-out jumper jacks. So jumper jacks we're going to be at the tension, started tension and we're just going to jump up and come back. So I'll go one, two, three, one and we'll do 10 of those. So our next set of exercises we're going to be doing three sets of 10 push-ups, five slow push-ups and 30 second high knees. So we already demonstrated the push-ups, but for the the slow five push-ups we want to get down, feet together, hands shoulder width apart. We want to come down, break 90 in a slow motion. Again we'll do five of those. Then after that we'll do 30 second, so after that we'll be doing 30 second high knees. So to demonstrate we're going to start off with our left knee first. We're going to put our hands together up and we're going to bring our knees as high as we can as close to our hands, just like so. Again that'll be for 30 seconds. Once we complete that we're going to switch over to the right and do the same thing, hands up and then bring our knees as high as we can to our hands, just like so. So our next set of exercises will be 10 close grip push-ups, follow up with 10 regular push-ups then with 10 four count jumping jacks. So for the close grip push-ups put your hands like a diamond and just push up just like this while you're on the deck. Then next up will be the regular push-ups just like so on the deck. Then we're going to follow up with the 10 four count jumping jacks and again that's just like this one, two, three and one. All right so this is the final set of our exercises so it's going to be three sets of planks follow up with crunches. So for your planks you want to get down on the ground just like this kind of like you're in a push-up position. You want to airlock your hands bring your body off the deck just like so and we're going to hold this for 30 seconds. Remember when you are like this you don't want to have your tooth back in the air and you don't want to have your body touching the deck. Again then we're going to hold for 30 seconds. Crunches. So you're going to lay on the deck bring your feet up to your your chest put your hands on your shoulder and then just come up just like so. That's the end of our final set of our exercises. All right that concludes our workout session thank you all for tuning in on Y1 Guillory and signing out.