WEBVTT

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(upbeat music)

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- I'm Sergeant Rainier, a
martial arts instructor trainer

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with 3rd Marine Division.

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Today we're gonna be going over
a barracks friendly workout,

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to work out your shoulders and arms.

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Today's barracks friendly workout covering

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shoulders and arms, utilizing
your flak with sapis,

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a bed sheet, and your chair.

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The following exercises are to
be conducted in sets of five

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and until failure.

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The first exercise will
be a shoulder press.

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I will demonstrate one full
movement for correct repetition.

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The next exercise will be dive bombers.

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I'll demonstrate one
full corrected movement

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for one repetition.

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The modification for this
exercise is as follows.

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Next exercise will be tricep extensions.

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I'll demonstrate one full
movement for correct repetitions.

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The next exercise will be tricep dips.

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I will demonstrate one correct movement

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for a full repetition.

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Next exercise will be a flat curl.

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I'll demonstrate the proper movement

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for one correct repetition.

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The last exercise for arms
will be the Frank curl.

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I'll demonstrate the correct movement

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for one full repetition.

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Thank you all for joining me in these

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barracks friendly workouts.

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And don't forget, stay hydrated, stay fit

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and stay motivated.