Fitness yoga mat

20 Minute Low Impact Mat Workout: Core & Glutes

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hi everybody my name is Melissa vendor

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and this is my workout for the day for

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today’s workout we’re going to be doing

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a 20-minute workout everything’s on the

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mat no jumping but it’s still going to

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be intense we’re going to sculpt our

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entire body so we’re going to be

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alternating planks and bridges different

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plank variations so hope you guys are

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ready at my animal timer set for 30

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seconds of pollute bridges alternating

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with 50 seconds maximum repetitions for

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each plank variation so let’s get

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started we’re going to lay down on our

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backs both heels are going to plant on

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the floor core is amidst a tight wrap

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movement and hips are going to be ready

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to lip so we’re going to push through

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our heels here we go so squeeze little

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pulse and squeeze keep the core tight

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keep the glutes squeezing up toward the

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ceiling as high as you can every time

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you can also choose to just hold the

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glute bridge as high as you can keep the

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hips

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keep moving there we go next we have

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down dog labels so we start with our

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right leg lifting down dog position core

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tight keep that leg straight knees

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straight we’re going to press our heel

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towards the ceiling

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keep that core actively engaged and

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press through the hands to flatten out

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the back stretch from your palms of your

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hands to the heel of your foot

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good job keep moving good job next we’re

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going to do the hip bridge again so flip

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over press those hips for the ceiling

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it’s really squeeze through the glutes

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press through the heels to lift despise

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you can get those hips pull that core in

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tight we’re going to be doing the other

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side next so left leg lifts this time

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click to down dog

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both leg straight press that heel to the

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ceiling flat back

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keep moving left

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we’re going to be going back to our

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glute bridge next and breathe a little

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bit higher there we go flip over press

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through those hips nice and high squeeze

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the glute so we’re not just lifting the

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hips we’re squeezing our glutes as hard

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as we can keep moving okay next we have

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plank leg sweep so we’re going to plank

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position we’re going to find our knee

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and 90 degree angle we’re going to sweep

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it up to the side and down and across

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so weave it up core is tight so working

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the core the outer thighs and the outer

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part of your glutes keep breathing keep

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moving

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good job you should feel the burn

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okay glute bridge and then on to the

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other side press those hips high squeeze

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keep squeezing okay same thing on the

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other side so left leg this time plank

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position core tight bend that knee we’re

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going to lift up to the side try and

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keep those hips still as you lift good

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job keep moving

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please there we go

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glute bridge good job lift and squeeze

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and the challenge is he more to hold

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that squeeze you can hold it right there

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okay next we have Supergirl tap so we’re

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going to go in plank we’re going to

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reach right arm and left leg to reach

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them up bring them into Center and tap

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stretch them back out if you can do it

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without putting that hand and arm down

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go for it if you need to rest in between

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that’s okay too we’re going to do on one

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side glute bridge and then all the other

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side

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core tight making all those muscles work

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to keep the balance okay glute bridge

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and then on to the other side little

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pulses keep pressing those hips towards

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the ceiling

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if you ever want to increase the

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intensity you can always hold the

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dumbbell right here for some added

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weight resistance okay

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other side so this time left our right

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leg reaching and stretch it out to reach

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toward opposite walls

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good job I’m get lip bridge okay next

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we’re going to be reverse clanking

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please it up keep squeezing okay reverse

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plank plank lift so we’re going to do

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right leg first

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core tight hands below your shoulders

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lift into the reverse plank if this is

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enough you can hold it here if you’re

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ready to keep those hips still look like

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if you start dropping like this to lift

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the leg just hold the reverse plank

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you’re going to build up to it keep

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breathing let those hips find that

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straight line glute bridge and then on

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to the other side so right ladies give

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lifting squeeze

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hi as you compress this it okay reverse

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my left legs lifting this time hold the

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reverse plank if you need to you can do

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it with this hip stable lift the left

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leg breathe keep breathing moving okay

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glute bridge lift it up squeeze

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little extra hiding on these lips if you

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can get it there towards the ceiling

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okay next we have side plank knee

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extension so we’re going to go on the

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right side first arm extends overhead if

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this is enough hold the side plank

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otherwise Bend that knee toward the

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ceiling we’re going to kick so kick that

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knee toward the ceiling every time and

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you’re not resting your weight on your

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knee it’s behind your leg forcing your

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body to work to hold that balance keep

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breathing buddy hello there my shoulder

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up time’s up glute bridge squeeze keep

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that core tight okay

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other side to left leg this time hand

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below your shoulder arm extends overhead

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oh me toward the ceiling

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keep moving about 10 seconds left glute

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bridge squeeze pulse those hips up okay

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next we have plank reach to serve and

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plank right arm is going to reach under

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and across and then up look toward your

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thumb core tight the whole time under

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and up under and up reaching as far

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through as you’re able to

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okay blue fridge squeeze I’m going to

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hold it this time really bringing it all

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up I bring my shoulder blades under my

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hands under to really help push the hips

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up toward the ceiling okay next we’re

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going to do the other side so plank core

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tight

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we’re going to reach through and up look

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at the thumb

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keep going last few seconds okay

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leap bridge we’re going to be back into

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our burst plane for the next one squeeze

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those hips up okay

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next we got a reverse plank windshield

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wiper plane so I’m going to step out

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with my left foot first reverse plank

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core tight again hold us if you can’t

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keep the hips up I’m gonna step out and

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in we’re going to the other side next

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keep breathing almost to the end just a

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few more exercises to go find that

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straight line

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okay glute bridge we’re going to do the

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other side squeeze those hips up or hold

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them high level time your choice

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whatever is more challenging to you make

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sure you’re squeezing those gluts

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together okay next we have the other

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side so I’m going to turn around ah yeah

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there’s a cat there are guys I’ve got an

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angle core tight right leg steps out

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keep moving only one exercise left after

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this one you can pick up the pace if you

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want to be more challenging

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okay glute bridge last set of glute

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bridge Oh press it up squeeze okay last

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exercise to touch plane so we’re going

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to start in a plank position feet a

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little bit wide we’re going to reach

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back right hand left foot plank other

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side find that plank in between strong

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core almost done guys good job last five

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seconds

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ah good job guys

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so that is one round of today’s workout

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you can repeat it you can pair with some

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cardio everything I do will be on my

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blog so check it out bender Fitness comm

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along with over 600 other free home

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workouts recipes and tips for healthy

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living and don’t forget click like if

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you like the workout and subscribe if

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you like any free workouts and I will

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see you guys next time bye

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