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How To Calculate Body Fat Percentage? | #shorts 232 | how to know your body fat | body fat kaise pata lagaye | #short #reels #health #nutrition #food #fit #fitness #muscle #musclegain #fatloss #weightgain #weightloss #healthmyths #fitnessbasics #healthbasics #nutritionbasics #nutrients #protein #lean #caloriedeficit #bodyfat Sound credits - Bloodpixelhero user on freesound.org General Disclaimer The information provided on this channel and its videos is for general informational purposes only and based largely on our personal experience and research and it is not a substitute for professional medical advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. The use or reliance of any information contained on this channel is solely at your own risk. All information is provided in good faith, however, we make no representation or warranty of any kind, express or implied, regarding the accuracy, validity, reliability, availability, or completeness of any information in this video. Any increase or decrease in sales of certain products we talk about in this video is purely coincidental.
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Understanding the Keto Fit Program
The Keto Fit program has emerged as a popular option for individuals seeking to lose weight efficiently and sustainably. Centered around the ketogenic diet, this program focuses on drastically reducing carbohydrate intake while increasing fat consumption, encouraging the body to enter a state known as ketosis. When in ketosis, the body becomes exceptionally proficient at burning fat for energy instead of relying on glucose derived from carbohydrates. This fundamental shift can lead to remarkable weight loss results and improvements in overall health markers. Many people are drawn to Keto Fit reviews to find out whether the program delivers on its promises, and what kind of results they can realistically expect within a specified timeline—often a common focus in these reviews is a 30-day before-and-after perspective.
The appeal of the Keto Fit program is amplified by its promise of not just weight loss but also enhancements in energy levels, clarity of thought, and reduced hunger pangs, all consequences of reduced carbohydrate intake. The scientific underpinning of ketosis has garnered the interest of many health enthusiasts and dieters alike. With a mechanism that optimizes fat as a primary energy source, many believe it offers a more sustainable alternative to traditional calorie-restricted diets. However, with any diet, individual experiences can vary. Factors including personal metabolism, adherence to the program, and initial lifestyle habits contribute to unique outcomes.
<p It is crucial to understand that while the Keto Fit program allows some flexibility within its guidelines, it is not simply a matter of eating more fats. The selection of healthy fats and the careful management of protein intake are central to maintaining ketosis. Foods typically recommended in the program include avocados, nuts, seeds, fish, and high-quality oils like olive oil and coconut oil. On the other hand, refined sugars, grains, and starchy vegetables are strictly avoided. Given the restrictive nature of the diet, potential dieters should consider their ability to adapt to this new lifestyle before diving in. By reviewing Keto Fit thoroughly, individuals can better decide if this program aligns with their health and fitness goals.
What Do Keto Fit Reviews Say?
A plethora of testimonials exist in the Keto Fit reviews community, each providing insights into user experiences. Many individuals commend the program for its straightforward dietary guidelines and readily available resources that make it easier to stay on track. Some reviews highlight how the program provides meal plans, shopping lists, and recipe inspiration to aid in the weight loss journey. These tools can be invaluable for new adopters who might feel overwhelmed by the drastic changes required in their diets. Moreover, the community support that often accompanies Keto Fit can foster motivation, enabling users to share their progress and challenges.
However, not all reviews are glowing. Some individuals report issues during the initial transition phase, commonly known as the ‘keto flu.’ Symptoms can include fatigue, irritability, headaches, and digestive discomfort, which can be discouraging for newcomers. These symptoms are temporary and often resolve as the body adjusts to ketosis; nevertheless, they can deter adherence to the diet. Reviews often emphasize the importance of drinking plenty of water and maintaining electrolyte levels during this phase to mitigate these effects.
When evaluating the overall effectiveness of the Keto Fit program, it is essential to differentiate between individual results and anecdotal evidence. Some users report significant weight loss within the initial 30 days, while others find their progress more gradual. Results can also vary significantly based on starting weight, age, gender, activity level, and underlying metabolic health. Thus, while many users do find success, it is critical to approach these reviews with a healthy dose of skepticism, particularly when it comes to claims of dramatic transformations.
The 30-Day Challenge: What Can You Expect?
The first 30 days embarking on the Keto Fit journey typically hold significant promise, albeit with a variety of experiences. Initially, users may encounter challenges, including the aforementioned keto flu, which can include nausea, dizziness, or a general sense of fatigue. After the first week or so, most individuals will begin to transition into ketosis—a state where their bodies become efficient at burning fat for fuel. During this phase, energy levels often start to increase, appetite diminishes, and initial weight loss, largely from water loss, begins to become evident.
<p In terms of physical changes, many participants report losing anywhere between 5 to 10 pounds in the first two weeks. While exciting, it's essential to understand that these numbers can vary widely based on several factors, including an individual’s starting weight and metabolic rate. Beyond superficial weight loss, the 30-day mark often brings noticeable improvements in mental clarity and overall mood, which can reinforce commitment to the program. This transformation is highly motivational and can set the stage for long-term adherence to the dietary plan.
However, some users may settle into a weight loss plateau around the one-month mark. At this time, it may become necessary to reevaluate caloric intake, adjust macronutrient ratios, or incorporate physical exercise more vigorously to continue seeing results. It’s vital for individuals to become familiar with the signs of plateaus, as they are a normal part of the weight loss journey. Therefore, building resilience and adjusting expectations is crucial for maintaining motivation, as continued commitment to the Keto Fit program can lead to success even when immediate results are not visible.
Nutrition and Meal Planning with Keto Fit
Effective meal planning is at the heart of the Keto Fit program, as it enables individuals to align their eating habits with the dietary principles necessary to maintain ketosis. A well-structured meal plan addresses common challenges associated with transitioning to a low-carb lifestyle while providing balanced nutrition. Foods consumed are primarily low in carbohydrates, moderate in protein, and high in healthy fats. This combination is designed to reduce insulin spikes and encourage the body to utilize fat as its primary energy source.
In practical terms, users are encouraged to focus on whole foods, emphasizing nutrient-dense options like leafy greens, non-starchy vegetables, meats, and healthy fats. Meal ideas can include zucchini noodles with avocado sauce, cauliflower rice stir-fry, or baked salmon paired with asparagus. Newcomers often find the extensive range of available recipes to be one of the best parts of using the Keto Fit program. These recipes not only make meals enjoyable but also help to alleviate feelings of restriction that might arise from dietary limitations.
For successful long-term adherence, creativity in meal planning is crucial. Individuals may also experiment with new recipes, find substitutes for their favorite high-carb meals, or even seek out community-shared recipes to keep their meal plans intriguing. Access to resources like meal prep ideas or weekly shop lists can play a significant role in empowering individuals to achieve their goals while enjoying their food journey—a critical aspect that separates success from failure in dietary endeavors.
Addressing Common Concerns and Misconceptions
Like any dietary program, Keto Fit is not without its critics and misconceptions. One of the most common concerns is the perception that eating a high-fat diet is inherently unhealthy. On the contrary, proponents argue that healthy fats can contribute to heart health and weight management under specific circumstances. The crux of the matter lies in the quality of fats consumed. It’s important to prioritize unsaturated fats found in avocados, olive oil, and nuts while avoiding trans fats and excessive saturated fats from processed foods.
Another misconception is that the Keto Fit program is just a fad diet. While there are varying opinions on its long-term sustainability, research indicates that ketogenic diets can provide considerable benefits under the right conditions. Its application extends beyond weight loss; studies have explored its therapeutic potential for conditions like epilepsy and Type 2 diabetes. However, individuals must remain cautious, particularly if they have pre-existing health conditions or dietary restrictions. Consulting healthcare professionals can provide the necessary guidance to approach the Keto Fit program safely.
Lastly, the social aspect of the diet can pose challenges, as many people worry about dining out or attending social gatherings. Navigating a ketogenic lifestyle can be tricky in situations where carb-heavy options dominate. However, most restaurants now offer alternatives that can accommodate clean eating styles. Learning how to select suitable options, or even planning ahead, significantly eases anxiety surrounding social situations, ultimately demonstrating that dining can still be enjoyable without sacrificing dietary commitments.
End Notes and Frequently Asked Questions
The Keto Fit program offers a nuanced approach to weight loss and health improvement, appealing to many with its promise of rapid results and lifestyle changes. As outlined above, user experiences can vary significantly, often depending on individual circumstances and adherence to the guidelines. Understanding and accepting the potential hurdles—such as the adaptation period and overcoming plateaus—will better equip individuals for long-term success. Emphasizing the importance of whole foods and balanced nutrition, rather than solely focusing on macronutrient ratios, can further enhance results.
Commonly asked questions include: ‘Is the Keto Fit program safe for everyone?’ The answer often leans toward ‘not necessarily.’ While most individuals may adapt well, those with specific health issues should seek medical advice prior to starting the diet. Others may inquire, ‘How can I stay motivated on the Keto Fit program?’ Finding community support, setting achievable goals, and celebrating small victories along the way can foster motivation to continue. Ultimately, exploring the personal reasons for pursuing this lifestyle change can serve as a powerful motivator, ensuring adherence and success.
Lastly, many wonder if the results seen in 30 days are permanent. While some individuals do maintain their weight loss with adherence to healthy eating habits, it’s crucial to recognize that lifestyle changes rather than fad diets contribute to lasting results. The lessons learned, the new foods explored, and the relationships built around healthy living can contribute to a transformed mindset about nutrition—one that extends well beyond the initial 30-day program. Therefore, while Keto Fit may be the catalyst for change, it’s the journey that continues to bring lasting benefits.
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In today’s health-conscious world, many people are seeking natural supplements to help them achieve their wellness goals. Twin Elements Keto Gummies have gained popularity as a natural way to support weight management and overall health. These gummies are made with high-quality ingredients and are formulated to provide a convenient and delicious way to incorporate key nutrients into your daily routine.
Benefits of Twin Elements Keto Gummies
Twin Elements Keto Gummies are designed to support a ketogenic lifestyle by providing your body with the nutrients it needs to stay in ketosis. These gummies are packed with key ingredients like exogenous ketones, MCT oil, and essential vitamins and minerals that can help you maintain energy levels, curb cravings, and support overall well-being.
Exogenous ketones are an essential component of the ketogenic diet, as they can help your body enter and stay in ketosis more efficiently. By incorporating exogenous ketones into your daily routine with Twin Elements Keto Gummies, you can support your weight management goals and boost your energy levels throughout the day.
MCT oil is another key ingredient in Twin Elements Keto Gummies that can support your ketogenic lifestyle. MCTs are quickly absorbed by the body and converted into ketones, which can provide an immediate source of energy and help you stay focused and alert.
How to Incorporate Twin Elements Keto Gummies Into Your Routine
When it comes to incorporating Twin Elements Keto Gummies into your daily routine, it’s important to follow the recommended dosage guidelines provided on the product packaging. Typically, you can take 1-2 gummies per day, depending on your individual needs and goals.
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For best results, it’s recommended to take your Twin Elements Keto Gummies with a meal or snack that contains healthy fats. This can help your body absorb the nutrients more effectively and support your ketogenic lifestyle.
Remember to drink plenty of water throughout the day while taking Twin Elements Keto Gummies, as staying hydrated is essential for supporting your overall health and well-being. Consistency is key when it comes to incorporating any supplement into your routine, so be sure to take your gummies regularly to experience the full benefits.
Potential Side Effects of Twin Elements Keto Gummies
While Twin Elements Keto Gummies are generally considered safe for most people, it’s important to be aware of any potential side effects that may occur. Some individuals may experience digestive issues like bloating, gas, or diarrhea when first starting to take exogenous ketones or MCT oil.
If you experience any adverse reactions while taking Twin Elements Keto Gummies, it’s recommended to discontinue use and consult with a healthcare professional. Additionally, it’s important to remember that supplements are not a substitute for a balanced diet and regular exercise, so be sure to prioritize a healthy lifestyle in conjunction with taking your gummies.
Overall, Twin Elements Keto Gummies are a convenient and effective way to support your ketogenic lifestyle and achieve your wellness goals. By incorporating these gummies into your daily routine, you can enjoy the benefits of key nutrients that can help you stay energized, focused, and on track towards a healthier you.
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Discover the transformative power of GLP-1 medications in our latest video, "GLP-1 Medications: The Diabetes and Weight Loss Game-Changer!" Learn how these innovative drugs mimic glucagon-like peptide-1 (GLP-1) to effectively regulate blood sugar levels and support weight management. We’ll explore FDA-approved treatments for Type 2 Diabetes Mellitus and chronic obesity, including popular options like Semaglutide, Liraglutide, and Tirzepatide. We'll also discuss potential side effects, from mild nausea to serious conditions. Whether you're navigating diabetes or seeking weight management solutions, this video is packed with essential information. Don't forget to like and share to help others discover the benefits of GLP-1 medications! #GLP1 #DiabetesManagement #WeightLoss #Health #Wellness #Type2Diabetes #Medication ### **What Is a GLP-1 Medication?** GLP-1 medications are drugs that mimic **glucagon-like peptide-1 (GLP-1)**, a hormone that helps regulate blood sugar levels and appetite. These medications are classified as **GLP-1 receptor agonists (GLP-1 RAs)** and are used primarily for **type 2 diabetes and weight management**. ### **What Are GLP-1 Medications Intended to Treat?** GLP-1 medications are FDA-approved for: 1. **Type 2 Diabetes Mellitus (T2DM)** – They improve blood sugar control by enhancing insulin secretion and slowing digestion. 2. **Obesity & Weight Management** – Some GLP-1 drugs are approved for chronic weight management, as they reduce hunger and increase feelings of fullness. 🔹 **Examples of GLP-1 Medications:** - **Semaglutide (Ozempic, Wegovy)** – Used for diabetes (Ozempic) and weight loss (Wegovy). - **Liraglutide (Victoza, Saxenda)** – Victoza for diabetes, Saxenda for weight loss. - **Dulaglutide (Trulicity)** – Primarily for diabetes. - **Tirzepatide (Mounjaro, Zepbound)** – A dual GLP-1/GIP agonist, used for diabetes and weight loss. ### **Adverse Effects of GLP-1 Medications** While these drugs are effective, they can cause several side effects: ✅ **Common Side Effects:** - **Nausea** - **Vomiting** - **Diarrhea or constipation** - **Reduced appetite** ⚠️ **Serious Adverse Effects:** - **Gastroparesis (Delayed Stomach Emptying)** – Can cause severe nausea and bloating. - **Pancreatitis** – Inflammation of the pancreas, which can be life-threatening. - **Gallbladder Disease** – Increased risk of gallstones. - **Thyroid Cancer Risk** – Some studies suggest a potential risk, especially in patients with a family history of **medullary thyroid cancer**. - **Kidney Issues** – Can lead to dehydration and worsen kidney function in some patients. My Music by, https://www.epidemicsound.com/referral/z3a4mn/ My Etsy Store: https://www.etsy.com/shop/LKNDroneRental?ref=shop_onboarding&ele=shop_open eBay Store: https://www.ebay.com/str/lakenormandronesandaccessories https://www.canva.com/join/bhk-yhh-mjq To license this footage, please feel free to contact me. Welcome to our Drone YouTube Channel! We’re dedicated to exploring everything drones—from hands-on reviews of top models like DJI and Autel to tips for capturing stunning aerial footage. Learn essential flying techniques, stay updated on the latest drone regulations, and discover how drones are changing industries. Perfect for drone enthusiasts, hobbyists, and pros, our channel helps you elevate your skills and stay on the cutting edge of drone technology. Subscribe for expert insights, tutorials, and breathtaking drone videos!
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Is MetaDetox by Herbiotics really effective for weight loss? As a pharmacist, I’m breaking down the truth behind these bold claims. Watch before you buy any herbal supplement. Is it really possible to lose 15–20 kgs in 3 months with a herbal supplement like MetaDetox by Herbiotics? Recently, a popular influencer and celebrity endorsed this product, claiming massive weight loss results. But when I, as a pharmacist, reviewed the ingredients and saw real user comments — the story seemed very different. This video is not meant to spread hate but to protect your trust. Herbal supplements can support digestion and metabolism — but no supplement can replace the basics of fat loss: calorie deficit, exercise, and nutrition. Before you spend your money on influencer-endorsed products, watch this full breakdown of the facts, ingredients, and what science really says. #MetaDetox #Herbiotics #WeightLossTruth #PharmacistExplains #WeightLossMyths #MetaDetoxReview #SupplementsReview #HealthFacts #DesiPharmacist #RealTalk #InfluencerMarketing #HerbalTruth #FatLossJourney #ScienceBased #MythBusting
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Discover the future of weight loss treatments as drugmakers race to develop convenient, effective, and affordable obesity pills. GLP-1 agonists like Wegovy and Ozempic have skyrocketed in popularity, and now the focus is on creating oral alternatives. Pfizer is advancing with a once-daily drug, danuglipron, while Eli Lilly’s orforglipron shows promising results. Novo Nordisk’s high-dose oral semaglutide has helped patients lose up to 15% of their body weight. We explore the cost comparisons, potential supply impact, and significant advancements in obesity and diabetes treatments. Join the conversation and share your thoughts! #WeightLoss #ObesityTreatment #GLP1 #PharmaNews #OralWeightLossPills #HealthInnovation #Pfizer #EliLilly #NovoNordisk #HealthcareTransformation OUTLINE: 00:00:00 Intro 00:00:16 Current State of Weight Loss Treatments 00:00:36 The Push for Pills 00:00:54 Competitors Leading the Charge 00:01:19 Challenges and Market Impact 00:01:38 Broader Efforts and Future Prospects 00:01:54 Conclusion
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Tune in to this episode of The Everyday Trader for a compelling session with Dr. Arie Blitz, a distinguished obesity medicine expert and seasoned retail trader. This episode not only delves into the forefront of obesity treatments but also navigates the investment landscape within the pharmaceutical industry. Obesity and Market Dynamics: Gain insights into the obesity epidemic and its implications on health and society. We explore comprehensive strategies for tackling obesity, integrating medical, lifestyle, and behavioral approaches. Pharmaceutical Innovations: Dr. Blitz discussed the groundbreaking GLP-1 agonist treatments, like Semaglutide and Tirzepatide, spotlighting their revolutionary roles in weight management and broader applications in diabetes care. The common brand names for these are Wegovy, Ozempic, Mounjaro, and Zepbound. FDA Shortage List and Compounding Pharmacy: Semaglutide and Tirzepatide are currently on the “FDA shortage list.” This opens the door for compounding pharmacies to legally provide the active ingredients to patients, potentially at a much lower price than available through prescription. It is not entirely understood how long this status remains and what impact this will have on LLY and NVO when they can meet supply. Investment Horizons: We pivot to the investment opportunities in the pharmaceutical sector, with a special focus on the key players, Eli Lilly (LLY) and Novo Nordisk (NVO), and their dominant positions in the market. Expanding the scope, Dr. Blitz shares insights into emerging companies like Catalent (CTLT) and Viking Therapeutics (VKTX), among others, revealing a broader spectrum of investment prospects beyond the giants. Treatment Complexities and Market Implications: Discuss the challenges and considerations of weight loss medications, including efficacy, side effects, and the economic aspects of treatment, such as cost and insurance hurdles. This segment ties the medical discussion back to investment implications, considering how these factors influence market potential and company valuations. Beyond LLY and NVO: Delve deeper into the pharmaceutical ecosystem, uncovering the roles and potentials of lesser-known entities that are shaping the future of obesity treatment and offering intriguing investment opportunities. Join us for a deep dive into the intersection of healthcare and investment, where Dr. Arie Blitz illuminates the evolving pharmaceutical landscape, from established behemoths to promising newcomers, and their roles in advancing obesity treatment. 00:00:00 Introduction and Welcome 00:01:23 Exploring Investment Opportunities in Pharma 00:04:50 Understanding Obesity: Epidemic Insights 00:14:32 GLP-1 Agonist Treatments: Revolutionizing Weight Management 00:17:39 Navigating Treatment Complexities: Efficacy and Challenges 00:30:25 FDA Shortage List and the Role of Compounding Pharmacies 00:40:20 Market Leaders NVO LYY and Others 01:02:06 Controversies Around GLP-1 01:05:50 Personal Experience Here's list of companies and medications Dr. Blitz is watching: Manufacturer Medication Underlying Name Altimmune Pemvitude Amgen AMG133 Amgen AMG786 Amgen Maridebart Cafraglutide AstraZeneca ECC5004 Biohaven Taldefgrobep BioRestorative Therapies Inc. Thermostem BOC Sciences Dapagliflozin BOC Sciences NNC0480-0389 Boehringer / Zealand Pharma Survodutide Callway Biopharmaceuticals, Ltd CBW-520 Eli Lilly Orforglipron Eli Lilly Retatrutide Eli Lilly Tirzepatide Fosun Pharma RZL-012 Fractyl Health GLP-1PGTX Fractyl Health Rejuva Hanmi Financial Corporation HM15136 Innovent Biologics Mazdutide Jiangsu Hengrui HRS9531 Merck Efinopegdutide Nano Precision Medical, Inc NPM 139 Neurobo DA-1726 Novo Nordisk Cagrisema Novo Nordisk Semaglutide Novo Nordisk Semaglutide Opko Oxyntomodulin (OPK88003) Palatin Technologies Bremelanotide Rhythm Pharmaceuticals Setmelanotide (RM493) Roche (Carmot) CT-388 Roche (Carmot) CT-868 Roche (Carmot) CT-996 Scholar Rock Apitegromab Scohia Pharma, Inc. SCO-267 Shionogi S-309309 Structure Therapeutics GSBR-1290 Sun Pharma GL0034 Terns Pharmaceuticals TERN-601 Tonix Pharmaceuticals TNX-1900 Versanis Bio / Eli Lilly Bimagrumab Veru Enobosarm Viking Therapeutics VK2735 Zealand Pharma Dapiglutide #stocks #stockmarket #options #optionstrading #optionsstrategy
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Shashikant in communication with Dr. Eric Westnam on #lchf #lowcarb #Keto #ketodiet instead of pills for fixing metabolic syndrome issues and associated diseases. Dr. Eric Westman has been on Keto Diet for over two decades now. He is Director of Duke Keto Medicine Clinic, and Founder of Adapt Your Life Dr. Eric Westman's Twitter handle: https://twitter.com/drericwestman His Website: https://adaptyourlifeacademy.com/ From time to time we bring you informative podcasts. Please do subscribe to our channel, press the bell icon, like the videos, and share it far and wide. Signup Link: https://www.dlife.in/ Follow us on Twitter: https://twitter.com/dlifein Facebook: https://www.facebook.com/dlife.in/ Instagram (just getting active there): https://www.instagram.com/dlifedotin/ In 2020, dLife.in has launched the e-Learning Platform for Low Carb Nutrition Diploma from NAAC accredited autonomous college in India. Another FIRST in the Indian context, and here's the platform link: https://www.elearning.dlife.in/ Complete low carb platform with 250+ Indian success stories and 1200+ LCHF/Keto recipes 50% of which are vegetarian.
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This isn't just a weight loss workout routine! It's your gateway to better fitness with this at-home fitness routine for your whole body. Take this 30-day challenge and see the difference. You will build confidence and energy with each session, knowing that you're taking steps towards better health for your body. We got some cardio boosters and core-toning favorites that will spice up your routine. This workout has everything you need for your full-body transformation goals, just give it time and dedication. Stay consistent with the routine and follow a balanced diet for a more effective result. What I always advise about nutrition is just a general basis that is applicable for all. Getting advice from a Nutrionist is much better for a more tailored diet plan that will fit especially for you. Good luck and have fun! ❤️💪 _**Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!_ ========================================== Stay connected on my other social media platforms so you can share your journey with others and stay motivated! *Instagram:* https://www.instagram.com/robertasgym/ *TikTok:* https://www.tiktok.com/@robertasgym *Reddit:* https://www.reddit.com/user/robertasgym/ *Twitter:* https://x.com/robertasgym *Tumblr:* https://www.tumblr.com/blog/robertasgym *Wordpress:* https://robertasgym.com/ Let’s keep the motivation going! 💪 ========================================== *TIMECODES:* 00:00 Introduction 00:10 Lateral Steps 00:47 Rest 01:05 Side Bends 01:53 Rest 02:11 Step Back Jacks 02:42 Rest 03:00 Windmill 03:49 Rest 04:07 Step Jacks 04:39 Rest 04:57 Forward Calf Raises 05:49 Rest 06:07 Diagonal Abs Left 06:50 Diagonal Abs Right 07:35 Rest 07:53 Side Leg Raise Left 08:46 Side Leg Raise Right 09:38 Rest 09:57 Body Rotations 10:40 Rest 10:58 Plank Reaches 11:32 Rest 11:50 Super Mans 12:28 Rest 12:46 Reverse Crunches 13:24 Rest 13:42 T Plank 14:50 Rest 15:08 Bird Dog 15:57 Rest 16:15 Knee Tuck Crunch 16:54 Rest 17:12 Lateral Steps 17:49 Rest 18:07 Side Bends 18:55 Rest 19:13 Step Back Jacks 19:44 Rest 20:02 Windmill 20:51 Rest 21:09 Step Jacks 21:41 Rest 21:59 Forward Calf Raises 22:50 Rest 23:08 Diagonal Abs Left 23:52 Diagonal Abs Right 24:37 Rest 24:55 Side Leg Raise Left 25:47 Side Leg Raise Right 26:40 Rest 26:58 Body Rotations 27:42 Rest 28:00 Plank Reaches 28:33 Rest 28:51 Super Mans 29:29 Rest 29:47 Reverse Crunches 30:26 Rest 30:44 T Plank 31:51 Rest 32:10 Bird Dog 32:59 Rest 33:17 Knee Tuck Crunch
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