don't forget the umbrella as we go lieu the. we we have more rain in the forecast. this is goc lasting potentially through the weekend. i will show you the details and the timing on this, coming up. the man accused of going on a deadlye rampage at "capital gazette" newspaper is making his first court appearance. news4 is there as he answers to five murder charges. road work got underway on the gw parkway. that's coming up. news4 midday starts now. good morning, everyone. welcome t news4 midday. in >> weekend sun it is over. we know that rain is moving in. too bad, some rain makers are

already popping up on sheena parveen's radar. she is tracking some of the s is morn how does the rest of the day look? >> the rest o the day for some of us who have not yet seen the rain we are going to have showers in the forecast ladies as we go throughout your monday. this is the wide radar picture. i want you to see all the moist heading our way. our weend was nice and dry. unfortunately we have rainyset up through the entire week. showersoving from the south and southwest. as we go throughno the aft we will see it becoming more widespread. right now we have showers near warrenton, too. mostly through parts of maryland, carlos county, prie orges county, st. mary's county. in the district we are looking on the dryer side. we do have a couple of light showers in the vicinity. also for st. mary's county we ha had a flood morning this morning. ou> 77 degrees.

aeast wind has been shaking the camera in the past 30 minutes or so. that will hold our temperatures down through the afternoonalso. i will show you the timing on the rain for the rest of today and this week coming up. new this morning, the homeowner shot a whatears to be a would be burglar in fairfax county.4 nes live along fairfax latest. way with the adam, what happened? >> reporter: angie. the details arein still com together. this is still an active scene here at fairfax national way. you can see the fairfax couery police cru are here in what is a quiet neighborhood in the shadows o dulls international airport. what we do know is about 5:00 this morning fairfax county police were called out here to this location for the report of a burglary. but we don't know if that is exactly the case. what w i do knowthat a homeowner confronted a man on his front lawn. multiple shots fired. they are still trying to figure out if it was a back and forth between the home owner and the man on the front lawn.

but that man,he person on the front lawn who was here at 5:00 id the morning was shot in this exchange and have to go to two hospitals. first louden, and then air t lift reston. they are still trying to figure out exactly what has been going on here. nonetheless, people in the commity said the have been some incidents here before. police talk about the potential n be careful no matter where you live eough this is a seemingly quiet community. listen. where we are at right now you can never be too careful. you have to be careful. youow never be careful. lock your doors, your windows, surroundings.your >> we have had a few incidents, a couple of taekted break-ins. a couple of personal property items stolen. interestingly enough we have had car batteries stolen and an attempted break-in all within a three-house >> reporter: so obviously right

now this community is a little bit on edge. ehe fact that there were gunshots fired h earlier this morning. the homeownerei is interviewed by fairfax county policeight now. again the person who was on the lawn when thefr ctation happened has non-life threatening injuries but was struck by a bullet. we willet you know about a further details that develop. we are still tracking a developing story out of prince georges county. we brought ito you on news4 today. police are investigating a homicide that happened last night at 7:30. f officend a man shot to death on shockly court. police are still trig to figure out what happened. so far this mornin no arfts. we turn now to the latest concerning the horrific shooting at the "capital gazette" newsroom last month. the man accused of killing five journalists inside that new was scheduled for arraignment

this morning but it was taken off the docket. he was scheduled to make thatce appearn ann arundel courtroom. ilt his attorneys f a request for a speedy trial. that request was grounded. news4 was in annapolis when the county ate's attorney gave the update. he said the judge for touchdown's scheduled court appearance was interested in having as much due process as possible. >> if the defendant was here via video or in person he indicated he would have arraigned him even though no filings had been done. >> ramos is accused of killi these fiv journalis last month a. status conference is scheduled for august. at that time a trial de will be set. hundreds of people had to sleep on their amtrak trains after multiple northeast trains were extremely delayed. one of the trains was delayed by more than four hours overnight. issue is blaming it on an with overhead power lines.

someoo passengers ride shares that cost hundreds happening now a major construction project along the gw is crews are working on the winery run bridge. it's affecting north and uthbound traffic. the park service reduced the number of lanes from four to three. a reversible laneft will s from northbound to southbound depending on the time of day. the work is is expected to up sometime this fall. there were some unexpecte guests who stopped by mayor muriel bowser's home early this morning. they staged a mock protest protesting a building tt is to be torn down saying the building is filled with toxins and asked e mayor to delay the demolition so those in a nearby shelter can me out. the mayor hasn't comment snide

john lewis is back home after an overnight stay in the hospital. the civil rights c iconcked into the hospital late saturday after becoming ill on a flight to lanta. a spokesman says doctors gavem hi clean bill of health. congressman lewis is 78 years old. we are following breaking news right now in maryland. take a look. this is route 100 in howard county. choppe 4 giving us a view of an overturned truck there that waa hauling s metal. right now west bound route 100 is closed. it looks like it's going to be closed f while. there is another car in the debris. let's check in with chopper 4 to perspective. what are you seeing? >> i wanto tell you that vehicle was not involved in the crash.ct that waslly loaded inside of that truck rht there. so tranquilizerfully, it looks like we don't have any injuries in that vehicle. the driver of o the tractor trailer right now. but as you said, all lanes

closed leading o route100 approaching route 1. so you are going to want to use an alternate route if you are headed toward the jess on area. >> bra a frayed in chopper 4 for us. thanks so must have. again we will bring you thela st on that accident throughout midday. in other news, president trump is threatening a government shutdown i he doesn't get what he wants on immigration. support remembers blasting ten press former attorney for dos of secret recordings. tracie potts has the latest from capitol hill. >> reporter: i would willing to shut down government, president trump tweets, if the democrats do not give us the votes on border security, including a wall. the president's threat comes two months beforehe nation's budget deadline and idew controversy in the russia investigation. the president's attorney says there is dozens of secret recordings by mr. trump's former attorney, michael cohen, and that many prove there wasll nothingal about payments to silence women the president f

denies havingrs with. >> a very good development for us because we do have all these tapes and these tes are -- completely demonstrate the president did nothing wrong. >> in light of learning michael on was taping the president, two, doesn't have a tape of this i would belie the president. >> reporter: cohen is also report reportedlyli w to tell investigators candidate trump knew about a meeting between his son and a russian lawyer to get damaging information on hillary clinton. >> flat out true. >> reporter: on capitol hill patience is wearing thin with the fbi's russia >> i support the investigation. i have from the start but we do need to wrap it up. >> reporter: it's still not clear i that would include an interview with president trump. the presidort's ay says they are negotiating there is an offer on the table butde hasn't heack from the special counsel's office in ten days, tracie potts, nbc news washington. trai turner is in the spotlight.

not for a good reason multiple tweets with racially insensitive language and homophobic slurs resurfaced last night. they were tweeted back in 2011 and 2012. the coach says turner has t apologiz him and the organization. turner issued the following statement saying in part i am sincerely sorry for those tweets and apologize whole heartedly. i think people who know we under those regrettable actions do not reflect my values or who i am. i understand the hurtful nature of that language and am sad to have brought negative light to th nationals organization myself or the game i ve. five people were trapped in an elevator at northwest. firefighters had to rescue them from inside the continually down metro elevator. aal technic glitch caused the elevator to stall 40 feet below ground. no one was hurt. still ahead, years after the militia airlines flight 370 went

missing investigato finally released their official report. it likely won't bring any comfort to families who lost >ved ones. plus, another new report is shedding light on a secret govenment program that has b keeping an eye on americans on commercial airline flights. hat straight ahead on news4 midd.ayba

welcome. more than a dozen deadly fires are spreading across calithrnia. the doll is now at six. >> one of the most severe is the

carrfire, which has touched dozens of homes. nbc's jay gray has the latest from redding, california. >> reporter: flames continue to race out of control acros california right now. >> 17 major fires going currhtly in california w over 200,000 acres currently burning. >> reporter: the worst, the carr fire, near redding, where at least six are dead. the latesim vi 70-year-old melody bledsoe and her great grandchildren james and emily. firefighters say seven people who live in the strike zone are still missing. >> i have been a life long resident this community. i have never seen a fire with such destruction here in this area ever before. >> reporter: more tha500 structures in northern california alone reduced to rubble and ash as the flames continue t spread throughout the state and intensify. >> extreme is not even the right adjective to use anymore. it is an understatement because fire is so explosive now in

california. >> reporter: fire teams from across the country continue to move in. digging out cutoff lines and setting backfires on the ground, dropping water from the air. >> those folks, 48-plus-hour shifts. they were going on pure adrenaline. they were doing everything they could to save structures. >> reporter: and s e lives, with no relief in ght. the hot, dry and windy conditions expecteto continue, to fuel the flames. jay gray, nbc news, redding, california. >>. quick action by the u.s. coast guard saved a woman's li. the scary scene played out on a boat near the georgetownater front yesterday evening around 5:30. officials say a man called for help saying he and a woman were suffering from carbon monoxide poisoning. the man wasle art but the was passed out in the cabin of the boat. she is expected to survive. investigators releaseova

reportnight on the 2014 disappearance of malaysia airlines flight 370. it's leaving the family of the passengers disappointed anng still searcor answers about their loved once. here's a look at that report being presented in laysia. the report is the work of eight air safety investigators, including some from the u.s. it says, quote, unlawful terference by a third party cannot be ruled out, however there is no conclusion about the fate.'s ultimate >> we now know what happened just moment before a deadly duck boat accident in missouri that cap sized and sank nearly two weeks ago. the ntsb released a time line of events captured on the sd card of the roar'd recording system on the boat. the recording shows about half an hour after the boat launched lae waves rapidly appear on the water and the wind picks up. during the last three minutes before the video shuts off the captain makes a radio call for help and the boat is still above water. 17 of the 31 people on board

died. a new report from the "boston globe" reveals atsa program thatas air marshals following some american citizens even though they are not on any terror watch list. jeffts benity r on how you might become the target of increased skrultny. >> reporter: on any given day aseveral dozenmerican travelers may be tracked as part of a secret government surveillance program called quiet skies. the "boston globe" investigatiot reveal tsa is putting air marshals on planes to watch u.s. citizens who raised red flags by their foreign traveles histo and other activities. >> our reporting on this is based on dozens a dozens of government documents. >> reporter: when a traveller is selected for surveillance, a teemed of armed uncover air marshal is placed on the person's next flight, to or from dozens of american cities.

the air marshals keep close watch, keeote of whether the person uses the phone, fidgets, eats, changes clothes, or chats with other passengers. sent back tions are to the tsa. travelers are not notified when they are being monitored. some air marshals complain the rogram forces them to shado americans who pose no real threat. the tsa in a statement to nbc news says the program is not intended t surveil ordinary s. americ senior government officials tell nbc news the quiet skies program hasxisted since 2010, and that the screening process has since evolved to include dozens of other factors such as suspicious financial transactions. >> there need to beun acbility within the system. there needs to be a reasonin toe rested in them other than someone justelected at random. >> reporter: tsa won't disclose whether the program spped any terrorists or exposed any threats. a spokesman says the release of any suchou information make

passengers feel less safe. troubles in florida'swa rways a. toxic and foullg smelling a is causing health concern. it again spreading sever weeks it can us a skin irritation and harm to the liver and the nervous system if you are trying to save on ur gas bill and stay cool this summer close your windows and n the ac. open windows make your car's engine work harder because it is less efficient. a presidential sighting this weekend at the beyonce a jay-z concert. barahe obama and me letting loose at the concert and having fun. jay-zrters, beyonce and

became friends while they were in the white house. beyonce even perform a michelle obama's 50thda bir party. >> all the people that were below them, it's like they had two shows. the carters, and the obamas and they were filming both. >> they are gooden from friends. rainy weather is moving in start your work week. check parveen will have a n the forecast in a few minutes. now a bizarre incident with cancer is smart. it pushes us. we push back. challenging conventional thinking. finding smarter solutions. that's what makes cancer treatment centers of deamerica one of the lea in precision cancer treatment.

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residents in colorado are cleangp after severe storms swept through the state. th te confirmnadoes touched down in the northeast part of that state, including one here at a local airport in brush, colorado. the storms hit downs north and east of denver sunday. hail left holes in some neighborhood homes. heavy rain and wind also left behind a lot of damage.ur no is were reported. this morning we saw the sun rise. and i thought maybe we have a chance to some sunshine. but the clouds moved right in. >> they sure did. right over that beautiful sun rise we had. and tomorrow might not even be the case in t morning. we night not even see the sun rise. we mighte just h a layer of clouds all the way through the night and into tomorrow. we are in another rainy pattern this week. we have showers in the orecast fotoday. we already have the rain around part of the area. not everybody. but take a look at the radar.

clouds are in place. these are gointhe stay locked in basically all week. we could get lucky couple days this week and see mostly cloudy skies and have a little bit of sunshine. that will hel to warm things up. today we are going to stay cloudy with showers around just like you se this is going to become more widespread as we go throughout the afternoon urs, too. so on the radar, as we zoom around here, some heavyra . more likely on the eastern shore as we go through the day but we have heavy rain earlier in parts of st.mary's county. that's where we have a flood warning until 1:30. for the rest of maryland, south and east of d.c. that's where we see light rain. clinton buoy, around d.c. light shors falling. that's about it for now. as we go through the next several hours c weld see the become more widespread and move into portions north and west of d.c. northern original is. tester county, culpepper, we

have heavy to mode rain showers. farther off to the west in west virginia we have a line of thunderstorms. i think that will be moving into the shannen doha valley but until later on into the even hours. a lot of moisture today and reallyhe rest of week. have the umbrella for the rest of the week. temperatures right now areth in mid 70s. we actually dropped here in d.c. it's 77 degrees right now. 78 in annapolis. mid 70s in man of the suburbs. we are in the going to be warming up from there through the day to the. future weather. 3:00 p.m., scattered showers around. we could see a couple embedded thunderstormes i think the chance for thunderstorms would be farther north and west. by 6:00 p.m. the model still showg scattered showersround for the even dre. by 9:00 a lot of it this starts to come to an en. tomorrow we have another chance for rain in the forecast. as we go through wednesday night, the rain prediction here showing you about half an inch to maybe this is for the next three days combined. we are not looking at very heavy

wafl widespread. but heavy showers or storms as we go through the week could initiate localized flooding like i just swed new st. mary's u.n. could. that's a possibility with a already saturated ground. rain chances stay high this week. today, upper 70s. tomorrow mid 80s. mid 80s wednesday and thursday. that gives us more likely chance for thunderstorms, especially in the afternoon. in the weekend we e keeping the rain chances around. things will start to improve a little bit. looks like we will be dryer as we go into next week. the details on the tlling of of this coming up. >> still ahead on news4, police warning after someone woke up to a stranger touching her face in the night. plus an american rider thought hise tour de fra dreams were over when he crashed on the first day. but weeks of persistence paid off not just at the finish line but all the way here in th u.s.

but all the way here in th u.s. his inspiring story i

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news4 midday. a major construction project along the gw parkway is underway. crews are working on the windy n bridge not far from 1. it is effecting north and southbound traffic. the park service reduced the

number of lanes from four to three. a reversible lane will shift from northbound to southbound depending on the timing of day. the work is expected to wrapso time this fall. well an american cyclist had a who itchic cra on the very france.ay of the tour de despite his serious injuries he wanted to show the world another way that he could win. kelly cobiella as the story. >> reporter: cyclist laon craddock from houston texas can say he did it, crossing the finish line in his very first tour de ance a childhood dream he never imagine wod come true like this. on day one, lawson icrashed. >>ent rocketing off the side of the road. i could tell sething was wrong. >> reporter: with a broken shoulder, he persisted. >> i put too much work t in get here just to go home after day one. i will s how i feel and give it my best shot tomorrow.

>> reporter: despite the agony, lawson kept going. he pledged $100 a day to rebuild the track back home in houston where he trains, destroyed in hurricane harvey. fans chipped in, and tonight the total is over $180,000. today, craddock'sast place finish wasn't even captured on camera, but he had already showe world a different way to win. kelly cobiella, nbc news. a historiclection for zimbabwe is underway that could determine the country's future forears to come. you are looking at the enormous lines a polling situations in that rar ioa, the ns capital. this is the nation's first election without meg bay on the ballot after his f nearlyr decade rule. some say this election is critical for the african nation he is democraticjourney. robert wilkie will officially be sworn in today as

th veteran's affairs secretary. wilkey has been serng as acting secretary since the president fired shutton in march. when he is installed he is expected to shake up the v.a. a resignation could level the playing field in virginia's neral assembly. according to the "washington post," a heeb sent an e-mail to colleagues and supporters on friday. he says he wants to focus on his faly and career as a lawyer in roanoke. a special election in the republican area would give democrats a chance to win the seat. cese of archd washington reacting to the resignation of former archbishop of washington theater mckarrick who is accused of sexually abusing a teenage boy nearly 50 years ago. a statement was released about the abuse allegations against the former cardmeal. the sta reads in part, for more than 30 years, the archdiocese of whington has encouraged survivors of sexual

abuse to come forward and has soughto notnly address claims of abuse swiftly, but to also offer aistance to survivors of abuse in the hope of bringing healing to those who have been harmed. you can readhe entire statement from the archdiocese in our nbc washington app n. an unprecedented remov pope took away mckarrick's cardinal nling e before his church child. mckarrick denied the allegaicons. p are working to find people who painted anti-semitic symbols on a synagogues on a synagogues outside of indianapolis. mike pence, indiana's former governor tweeted he was appalled and sickened by what happened. he was part of the number one movie the world this weekend. but reis is making headlines for something far removed from his life in the spslight. >> teekend he shared a story of discrimination from his own home and what led to police

pulling a gun o him. >> reporter: from mission impossible. >> you hear me talking hill billy boy? >> reporter: to his iconic role in pulp fiction, reigns is an award winning actor. >> what goort is a sma home if it's not ae saf home. >> reporter: safe is the last thing reigns felt when he said police showed up at his home guns drawn after neighbors mistook him for a robber. m>> i opened up door and this was a 9 millimeter and they said put up your hands. >> reporter: the actor sharing s experience i response to a question about racism during ane iew. >> i said why are you doing this? literally what the police ed, officer said, a woman called 911 said a largeaslack man w breaking into the house. >> reporter: the situation quickly diffused when an offer recognized him, not for his fame

but because s theirons played basketball together and apologized. santa monica pol se they don't care laser guided fis tolls. and a spokesman says we responded to a call for service. the community expects that. in response, the department launched a meet your neighbors program to improve community relations. nbc news. d.c. place say there is a t predator o run a. woman woke up to a stranger touching her inom her bedesterday morning. she lives in northwest d.c.ot still clear how the man managed to get inside of her house. he took off running when she screamed for hem. police s say any tips could help track this man down. you would expect privacy in a locker room. but this next story may have you questioning other gym gos. police in montgomery county are looking for four people they say took photos of men at the south germantown indoor swim center in

maryland. three women were encouraged to go into the men's locker room and snap photos early whier this month. they may be from the baltimore area. justin finch has a look at signs that your basement could be flooding, and how t stop it. >> though ashaw sim somp has lift in this home for years there was one h part of thee she was avoiding. >> i would love to enjoy every part of my house but i'm scared of mybasement. each time it rains water comes under the doors, throu the walls, and the windows. >> reporter: she's not the only one with a basement battle these days. days of heavy rains homes across our area taking on water in their basements, too. if you think you has been spared, think again. not seeing water doesn't mean it's not there says john bryant, owner of auction with a guard waterproofing and president the basement health association.

>> people don't think about a microsofty odor or white powder on the walls, cracks, discoloration on wall s.coveri all of those things are warning signs telling you the base men may leak one day. >> reporter: keep an eye out for any of these drains. once they back up, you can run into problems, problems that grow the longer you ignore them. >> make sure the sumpumps are working. make sure the stairwells and windowwell are cleared. make sure you have a working waterproofing system. >>eporter:asement repair costs can range. so get estimates. prepare for a bill that starts at over ,000. your costs can range depending on your baizment's and required repairs. for homeowners it is often worthwhile investment. >> to know my house is secure, safe, noutside bugs and water coming in, that feels rlly good.

>> reporter: justin finch, news4. >> we know that are basement ir had been a heavy job, costly, too. >> yes, make sure you and your company gets the proper permits before you sta any kind of work. that sunny weekend is turning into a rainy work week. expecting rain almost every day. sheena parveen is, treeing what to expect for us today. >> that's right. no person has ever set foot on mars but there is a group of scientists who believe they have created the closest thing to the red plan net the utah desert. see how it's helping to prepare you know when you're at ross shopping for backpacks... ...and mom also gets a back-to-school bag? that's yes for less. ross has the brands you want for back to school. and it feels even better when you find them for less. at ross. yes for less.

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is always important. those on the frontlines sayehey the need firsthand. >> we need 200 units of blood every day to fulfill o hospital needs. >> we are out there running these 911ge emies, especially during the summer, we see a lot of accidents, thing of that natu. >> innova health care is set up today at the facility across from the dulls town center. >> turning lemons life gives you and turning them into lemonade. >> on satday the d.c. community rallied for hope for ana baudell and ope up a lemonade stand. it had been delayed because of the rain. anna belle turns 3 this fall but is already in the fight for her life. she has a rare and definite rate issing neurological disease for which there is n treatment and no treatment. the stand raised more than $1,000 within two hours to help within the research for the

illness and it was all of her friend that put it together. >> a let me object aid stand that the kids put together that can raise $1,000. >> every bit helps. >> even their parents were like a lemon aid stand? really? but when they saw reaction, it was phenomenal. >> put it next to a construction zone and you will be getting sales all day long. hopefully this week if theyt break out again they can get it going between the rain breaks. >> when in. >> we have rain around currently. some of the areas are not seeing noy rain. through the aft the showers become more widespread. for the rest of the weekgae are once in a rainy pattern. this is not with news to anyone who h flooded basement last week i'm sure. fortunately we have dayf rain. live look outside. cloudy skies across the district we have a southeast wind. this is typically a coolernd indet direction coming in from the easterly flow. it's going to keep temperatures

down today. it not going to be very hot. winds low. 77 degrees. we should be staying in the upper 70s. the radar i active right now. the heaviest rain is along the eastern shore, shown by the yellows and onnings. right along our beaches ere. farther inland we have light scattered showers through much of prince georges county. we stillrn have the flood g form mary's county through the afternoon because of heavier rain seen early whierhis morning. could be seeing floodinger concerns closer to the district and across the bellway we have areas of veryll light rain some of it could continue to spread to the north and west as we go through the afternoon. also near warrenton and close to culpepper we are seeing moderate snd heavy rain. the temperatu elsewhere, about the m to upper 70s. here's future weather. 3:30, the model is showing some widespread showers around. could be a couple of

thunderstorms. 6:00 p.m. still looking at high rain chances. 9:00 a lot of that starts to leave the area. tomorrow we start again with the clou showers through the afternoon. and wednesday is going to look very similar with those afternoon showers and the chance for some thunderstorms. even on thursday hig rain chances stick around even into the weekend. we will be w forecast closely. maybe a little bit more of a break, guys. >> all right. thanks sheena. straight ahead we will be breaking a sweat without breaking the bank. >> yes we have cheap and easy ways to stay in shape. you don't even have to leave the houseor f

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trying to get to the gym right now can be tough b sween all thmer travel and having all the kiddos still at home from school. but what if you could turn everyday household items already in the house into exercise equipment? you can. krista is here to show us we are going to start in the kitchen, right? >> yes a little cooki pot will take you a long way. we are going to work on some cardio and foot work. tap, tap, tap. then you can work around. >> can you do it on the ocarpe? the carpet. it's probably a little bit safer. there you go. tap, tap. >> i'm not as graceful for you. how many of theseo youdo? >> go for 30 seconds. >> what does it do? >> works your legs and cardio.

>> i can feel it. >> daufl your heart rate coming up, too? >> anyes. there is another one you can do as well. >> lateral exchanges.sq t, pop, pop, pop. >> and this is in a - lot of >> you exchange the one foot for the other. >> likethis. >> there you go. >> i'm trying to talk, chew gu jump on pots. it's not elevated very high you can definitely feel a difference. i'm breathing heavy already. this is not good. n how many do yod to do. >> ten each side to start. and work up to 15. >> do this again on the carpet. we are on a hard floor. >> are you ready for the next item? >> yes. >> all right. as youre catch yourh i'm going to demo real quick. >> you can demo and you can do it. >> paper plate okay. >> >> start first with pushups. extent out. extend out, and do a pushup. you can modify by going down on

your knees. >> the sliding. how does that -- >> works your core. >> it increases intensity. >> it's going to work your core a lot: you can also go down on your knees to modify it. >> we need some modification there. >> do you see that? >> yes. >> working your car? >> it feels like a mountain climber. >> now we are going to do mountain climbers. put those on your feet in the pushup position. >> how did i get to do this segment. >> hips down. hips down. there you go. >> okay. >> you can combo if you wanted to, put some on your hands and th. >> that's okay. i think we are at a point -- wow, you do really feel that. i know at theim gym som they do have thing that are similar to that. but didn't realize paper plates worked. all right. o we have >> jugs of milk or water. >> i do need some water right

now. >> it weighs 8 1 pounds for one. curl them. >> which way? >> like. >> good, alternate. alternate. good. hold it like this. >> oh, like this. was trying to do it like a dumb bell. it feels just like a weight. >> let your arm go all the way straight. nice, and relax that grip. the more you relax your grip the more you feel it in the sigh bep t so much your forearms. >> laundry detergent bottles could work as well. >> anything that's on the heavier siin. >> the thing. >> a chair. take any chair in your house and we are going to do a step up i want you to step up, through the chair, not floor. >> got it. >> when you push through the chair do you feel that. >> thisorks the thighs and the glutes. >> full leg.

>> you can always turn around and do dips, right. >> bench dips. >> ay. this is how we will send you out as we go to commercial break. work those tris. thank you for stopping by. you can find e qu>>

a british mn is i the record books as the first person

to unicycle around the worl pratt crossed the finish line to theheers of supporters. he started his journey in march5 of 20 at the age of 19. he unicycled through europe, chin southeast asia, then he tackled new zealand and australia before moving to the u.s. hisourney was an epic 21,000 miles. unbelievable. >> iouldn't even get up on one to stay still for a minute. the thought of unicycling -- that's amazing. >> i couldn't even do that in a wr if somebody driving me. mars may be millions of milesay some say there is a place on earth that is identical to life on ted planet. nbc suited up with some desert explorers who are paving e way for future astronauts. >> reporter: in the barren utah did he seeert it seems like another world. >> welcome to mars. >> hidden in the harsh, dry terrain, the privately run mars desert research station gives

scientists, engineers, and doctors a feel for wt life would be like on the red planet. >> you are exposed to extreme cold, extreme low pressures, extreme heat. it i v ay difficult environment to sawyer vive in. >> reporter: this team of wilderness doctors spent two weeks on aimated mission. >> the idea of going to mars, even if it is a one way trip appeals to me. >> reporter: most who visit the station will never make to it mars. but the sfermts and research they conduct are laying t groundwork for the team that will eventual leland there. they live int lohtoks. >> reporter: eat space food and work in mars-like conditions where astronauts would face temperatures colder than minus 80 degrees and unpredictable dust storms. >> anything that can happen on earth can happen on mars. for major difference is that li help is 140 m miles away. >> reporter: today's mission, a journey into theik mars-loollec

>> this is your life pack. mars atmosphere is 1% of earth. you can't survive without pressure and oxygen. >> reporter: the countdown from inside the air lock. >> three,two, one. >> reporter: the last steps before any space walk. the teames navig the deep canyons and red hills mimickingn the search o mars that might reveal more signs of nasa hopes to send humans to mars by 2030. and the h dreams of desert explorers could help lead the tammy lightner, nbc news, hanksville,ah >> that is incredible to see. who knows? some day -- som day. >> astronauts heading to mars. one more check of the forecast with storm team 4og meteort sheena parveen. >> hi. i guess i could say good afternoon now. it's almost 12:00. we have showers around the area. the clouds increased.

now we have cloudy skies. light spott showers,ostly in maryland. we have some now continuing to move through parts n ofthern virginia. one small shower developing in parts of loudoun county. and thunderstorms getting cler, frostberg and petersberg as well. this will continue today. i think we will see more showers spreading into northern virginia throughout the afternoon. theeratures not warm, only upper 70s today. tomorrow another cloudy rey. scat showers, mostly in the afternoon. wednesday and thursday scattered showers most of the day. and we arein watthe weekend. we are keeping the rain chances in. >> that does it for news4 at midday. thank you for joining us. we are back on theooir this aftefirst at 4:00. >> get the news and weather at we are live in five, fo,

three, two, on ♪ >> i have joined the mtv mily. get ready. ndsey lohan and her new tv f welcome to "access live," kit is off. we got rachel lindsey and brian is joining us from "plugged in" and guy