[Music] hi I'm officer Guy Anderson and Waikiki Police Department among the instructors with our recruits here at police academy and we're going to be showing you today is a really easy bodyweight workout with me we have captain nicole Waldner who's the captain of the police academy and she's gonna be demonstrating some of these bodyweight exercises as well as myself these are exercises that are easy and you can do these from the comfort of your own let's get started first exercise that we're going to do is something called the co jacks a way to perform a co jack it's very similar to a regular jumping jack however your hands are gonna be in front of you if and then your hands are gonna come on to this side as your feet extend them second exercise can be push-ups to make sure that your back is straight from your head to your heels and then when you're lowering your body make sure your elbows come to a 90 degree angle make sure that you come all the way up to the top third exercise can be forward lunges so extend with the right leg and as you extend you want to make sure that your eating isn't going beyond your toe and then you're gonna do the same thing on the other side the fourth exercise is gonna be figure eights for this exercise you're gonna be laying on your back you're going to have your hands at the base of your butt you're gonna elevate your feet about six to eight inches off of the ground and then you're going to move them in a figure eight pattern if if that size is up down jacks and what you're going to do is you're gonna bring the hands out in front of you instead of bringing up overhead hi I'm captain Nicole Wagner I'm the training director here at the Milwaukee Police Department I'm here with officer Chi Anderson who's our physical fitness instructor and we're demonstrating exercises you can do safely at your own home r6x they are the Superman's you lay flat on your stomach with their arms out in front of you and your legs flat behind you you raise your arms your head and the top of your chest as well as your legs hold for a couple seconds and back down the seventh exercise is mountain climbers you lay on the floor and the plank position your arms locked up tight move your legs in a running position as if you're climbing while you're flat on the ground the eighth exercise are squat jacks you start with your feet together and your hands out in front of you you bend into a squat and then raise your arms up into a jumping jack the ninth exercise is the plank as you're up in your plank position you're taking your right elbow to your left knee and then your left elbow to your right knee and continue that way for the forty seconds our tenth and last exercise is the Burpee with the job you bend to the ground kick your feet out from behind you bring your knees back in and then jump into the air [Music] so keep in mind with this 10 exercise bodyweight circuit that you can make it as harder as easy as you'd like to make it based on your own personal fitness level the most important is that you stay active while we're remaining in our homes and respecting our social distances we need to stay healthy but there's always something you can do even from your home [Music]