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Okay, so what I'm going to cover now, alright, is some exercises for your upper body using the exercise step, okay. So first of all, what we're going to do is a very simple press-up using the box, okay. So what we're going to do, use your platform to load the hands on to, okay, stretch the feet back, like so. From there, we're going to bend the arm and do a basic press-up, but using the platform, like so. One, two, three, four, five. Okay. A way to make that easier, alright, okay, is to very simply, okay, is to put less weight through the box, okay. So what you can do is drop your knees to ground, okay. And what that does is push less body weight through your chest as you're pushing off the box, like so. Okay, a way you can making that harder. Alright, very simply, feet go back, one foot in the air and then from there you're going to go into, back into the press-up position again. One, two, three, four, five.