- 5 weeks ago
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00:00Hey, welcome to Lower Fix. A little something I want you to keep in mind today. If you're tired
00:22of starting over, stop giving up. Keep that in mind for this workout. What I have for you today,
00:28four rounds, two exercises each round. Each exercise lasts for a minute. There's a 15-second
00:34break in between. Equipment that you need for today, two sets of dumbbells, a light and a heavy.
00:39If you don't have dumbbells, that's okay. You can use resistance bands. Antonio will have the band.
00:44If you need to modify anything, follow Kat. She is on my right. Are you ready? Let's get one up.
00:50Here we go. Heels up. Leg day. One of my favorite days. Come on, get those heels up.
00:58We've got jacks coming in. Three, two, one. Jack it out. Arms up. Legs wide. Get those arms all the
01:07way above your head. Light on those toes. Soft on your knees. Three, two. Windmills right here. Circle
01:16them around. Loosen the shoulders up. Abs in. Three, two, one. Reverse. Take it back. Open the chest up.
01:28Keep breathing. Three, two, one. Over the tops. Get long. Sink into that hip. 21 days. That's what we
01:38have. Make the most of these workouts. Get everything you can out of every single exercise. One more.
01:46Good. Other side. Sink into that hip. Get long. Reach. Come on, you guys. Keep breathing even through the
01:55warmup. Two more. Last one. Toes forward. Reach down and across. Stretch out those hamstrings.
02:04Abs in. Booty back. Reach for those toes wherever you can get to with the legs straight. Last two.
02:11One more. From the top. Jog it out. Pick the pace up. Get the legs just a little bit higher.
02:21We are going to have some fun today. Working those legs. Get ready for it. I want everything
02:28you've got and then I want a little bit more. Jacks are coming in three, two, one. Jack it out.
02:35Arms up. Take this at your own pace so you move through your full range of motion. Make sure
02:41those arms are all the way up. Three, two, windmills. Big circles. We love windmills. They
02:52loosen that upper body up. Three, two, one. Reverse. Take it back. Are you ready for the leg
03:01day? Yeah. Three, two, one. Reach across. Get a little bit lower in your hips. Really warming
03:10up those joints of the lower body. Two more. Last one. Other side. Come on. Sink into it.
03:18Keep breathing. Set your intention for the workout. Decide what you're working on and then
03:26go for it. Last one. Toes forward, down and across. Try to get a little bit lower than you
03:32did before. Almost there. Last two. And nicely done. Are you warm? Round one. Exercise one.
03:47Side lunge. Back lunge. I want you to grab your heavy weights. Watch it first. Right leg.
03:53So you're going to lunge to the right. The weights frame your knee. Come together. Lunge
03:58back. Come together. Here we go. 60 seconds. Three, two, one. We go right together. Back together.
04:10Abs in. Plant that heel when you go to the side. Now keep your heel off the ground. Keep moving
04:16through this right here. Eyes up, chest. All right. Let's have a little look. Antonio has
04:21my band. So position here. The band is wrapped around your foot. Very nice, Antonio. Hands
04:28are at his shoulders. That's so that he has resistance on that band. You feel that, right?
04:32Yes. Now as you go into that back lunge, do me a favor. Pull your pelvis under you a little
04:36bit more. There it is. Nicely done, you guys. Keep it going. That's what I want to see.
04:41I love it. How are we feeling? Smash the legs. Katie, how are you doing? Watch this. Sinking
04:48deep into that heel. Shooting the booty back. Chest up. Eyes up. Abs in. Come on. Keep
04:53breathing. Ten more seconds. That's it. Get lower. Right here. Sink deep, deep, deep. Good.
04:59And drop. Hover. Good. Three, two, one. Good. Shake it out. Watch your next move. We're going
05:07to keep those heavy weights if you can. You're going to load them at your shoulders. So we're
05:11here. None of this. They're not resting on the shoulders. You're holding them. Feet are
05:15hip width apart. Squat. Knee raise. Squat. Knee raise. Are you ready? Three, two, one. Let's go.
05:25Down. Up. Down. Up. I want you to get low on this squat and then drive up through your
05:33heels. Abs in. Chest up. Keep going. Let's take a look. G, my man, coming for you. Getting
05:44low. Okay. Let's talk about it. Every time he goes down, knees are behind the toes. Toes
05:50stay forward. Hamstrings parallel to the ground, if not even further. Squeezing those glutes.
05:57Pulling the hips under you as you come up. Chest up. Eyes up. Nice job, you guys. Come
06:01on. Keep going. Maggie, how you feeling? Good. Keep those feet hip width apart. Get that toe
06:08forward for me. Turn this way just a little. There it is. Good. Very nice. Ten. Eight. Come on.
06:18Almost there. Three, two, one. And rest. Nice. Shake it out. Okay. We have to go back to that
06:29side lunge, back lunge. We're going to do it on the left. So watch it once. Feet together. We go
06:35side, together, back, together. Here we go. Three, two, one. Side, together, back, together. Plant that
06:48heel when you go to the side. Now keep the heel off the ground. Good. Stick your booty back. Pull
06:55the pelvis under you. Keep going. Cast modifying. So using a little bit lighter set of weights. If that
07:04gets to be too much for her, she will set those down and keep moving without it. But still planning
07:08the heel. Just not sinking quite as deep. Still keeping the chest up. Still pulling the pelvis
07:15under her right here. Nicely done. Keep it going. Catherine, how you doing? I love it. Big,
07:22deep side lunge. Make that booty work. Now get low. Beautiful. Keep going. Come on, guys. Let
07:29me hear you breathe. Very important to breathe through this. Ten seconds. We're almost there.
07:36Let's do it, guys. Five, four. Your quad should be screaming. Higher. Two, and rest. Nicely done.
07:45Shake it out. Good. Fifteen seconds. Breathe. Get water if you need it. We're going back to that squat
07:51with the knee raise, okay? So let's line it up. Toes forward. Feet under the hips. Load
07:57those weights at your shoulder. Abs in. Three, two, one. We go down. Drive it up. Control it
08:06as you go down. Lower yourself down. Drive up. Squeeze. Abs in tight. Shoulders back. Pull
08:14that tailbone under you. Keep going. All right, Katie. How we doing? Good. All right. So she's
08:22getting low. Down, down, down. Good. Watch this. I'll make her get lower. Hit my hand. There
08:26it is. Woo. Drop it like it's hot. Come on, you guys. Get low. The lower you get, the more
08:32you work. Squeeze it. I love it. Okay. Antonio's on my band. So the band is actually wrapped around
08:40both of his feet this time. Driving that knee up. Again, hands are at the shoulders. Squeezing.
08:46You feel that, right? Legs are muy caliente. Yeah, I love it. Sometimes that band is even
08:51harder than dumbbells. It's a different kind of resistance. So try it if you have it. See
08:55how it feels. Come on. Five, four, three, two, one. Good. Shake it out. Round one is over.
09:04Breathe. Water. We're going on to round two. Watch it first. Heavy weights to start. Curtsy
09:13lunge. So I want the weights back at your shoulders. My right foot is going to step behind
09:17my left heel. Drop that knee to the ground. Come up. Alternate side to side. Yes? Yes.
09:24Here we go. Three, two, one. Take that right leg back. Drop it low and up. I want you to
09:31keep your toes facing forward. Keep your hips facing forward. Pelvis under you. Chest up.
09:39Now, if you're using the band, you're going to switch 30 seconds in. I'll tell you when
09:43that is Antonio. Keep it going. Okay, Kat. Nicely done. She has the light weight. Still
09:54crossing back. Still dropping that knee. Working the side of the booty. Inner thighs,
10:00outer thighs. I love it. Switch it, Antonio. There you go. Nicely done. Maggie, how you
10:05feeling? Good. I love it. So she's keeping those toes facing forward. Hips are staying
10:11forward. Beautiful. Do me a favor. Open it up and show them what not to do. So twist
10:17it. Ah, you see how she did that? No opening those hips up. Keeping them forward. Almost
10:22there. Good. Nice. Four, three, two, and rest. Shake it out. Okay. Calf raises are next.
10:32We're going to keep those heavy weights. They're at your side. Toes are forward. Feet are under
10:36your hips. Watch it. You're going to raise up onto your toes and drop it down. Here we go.
10:42Three, two, one. Lift up onto the toes and down. I really want you to focus on coming up over
10:49your big toe. It's almost like you're trying to lift that baby toe off the ground. As you
10:55do it, draw up through those inner thighs. Keep the pelvis under you. Squeeze your booty.
11:02Squeeze your abs. Pull your shoulders back. Good. Keep going, you guys. Now, what I didn't
11:08tell you was, there's going to be a fun little 10 second hold at the end. So, yeah. Now,
11:14if you have the band, make sure it's wrapped around both your feet. Provides more resistance
11:18that way. Good. Come on. Lift. That's it. Catherine, how you feeling?
11:23Awesome. Good. She's getting high. I love it. She has like Barbie doll feet. The highest
11:26arch I've ever seen. If you can get that high, go for it. We're going to hold it in four,
11:32three, two, one. Up and hold. Ten, nine, eight. Fight for it. Stay there. Six, five, four,
11:43three, two, and rest. Nicely done. Shake it out. All right. We're going back to the top,
11:49back to curtsy lunges. Get ready for it.
11:53You know what it looks like. I want you to try to use those heavy weights. Like I said,
11:57if your arms start to get too tired, if your legs start to burn out, you can switch to the lighter set.
12:02Load them up. Here we go. Three, two, one. Cross back. Drive it up. Get that knee as close
12:10to the ground as you can. Keep breathing. Come on. As your legs start to get tired, I know you're
12:16going to start to make excuses in your head about why you don't have to do this. Be stronger than
12:21those excuses and push through. Yes. Come on. Leg day. I love it. Katie, how you feeling?
12:28I feel it. She feels it. Booties are working. That's all right. She switched out to the lighter
12:33ones, but that's okay. You know why? Because she's still working through this 60 seconds.
12:38Antonio, switch it. Keep breathing, you guys. You've got to move to burn calories. Come on.
12:43Drop that knee. Look at every time. Knee almost touches the ground. I love it. We're almost there.
12:50Come on, guys. Last 15 seconds. Push through. That's it. We're almost there. 10, 9, 8. Squeeze just a little
13:01bit more. 3, 2, and rest. Nice. Shake it out. Back to those calf raises. Feet under the hips,
13:12toes forward. Arms at your side. Here we go in 3, 2, 1. We go up and down. Come on. You're
13:22doing great. Thank you. You're welcome, G. I was just talking to you. Come on, guys. You
13:31are doing great, too. I'm going to go pick on G. He's giving me a hard time. I'm going to give
13:36him a favor. G., what are you lifting here? Are those girl weights? Mine are heavier. I'm
13:44not saying. I'm just saying. I mean, what are these things? They're like air. Thank you
13:50for all the love and appreciate it. I love you guys. I'm doing my best. G. He's doing
13:54his best. It's all right. Thanks, guys. You've got to challenge yourself, though. So if your
13:59weights do feel too light, you've got to go out and get heavier ones. That's how you're
14:03going to keep making progress. Don't forget, we have that hold coming up in 3, 2, 1. Up
14:09and hold. I don't even know why I'm holding these things. Yeah. There you go, G. Be a man.
14:17Hold it. 3, 2, 1. Rest. G, it's nothing but love for you, buddy. Okay. Round 3. Round 3.
14:27All right. Split squats. Watch it first. Right foot forward, left foot back. I need
14:33your left heel to stay away from the ground. What did I say? Left heel away
14:39from the ground. Okay. I know somebody's going to put their heel down. I'm going to
14:43get them for it. But watch. Weights frame the knee. You're going to drop the knee
14:46down. Three quarters of the way up. Drop it down. Three quarters of the way up.
14:50Yeah? Yes. Here we go. 3, 2, 1. We get low. Keep that pelvis under you. Keep
14:57your abs in. Chest up. You're pressing through this front heel. Come on, get down there. Keep
15:05going. Let's see. Kat, how you feeling? Good. I love it. Katherine's getting low. Keeping
15:13that knee behind her toe. Keeping her chest up. Good. Antonio, do me a favor. Step this
15:18leg back a smidge. Beautiful. Just helps get the pelvis under you just a little bit
15:23more. Shoulders back. There you go. I love it. Keep it going, you guys. Beautiful. Now,
15:32don't forget, there's going to be a hold. Oh, yeah. That hold's coming up. Five more seconds.
15:38Three, two, drop hold. Hover above the ground. You should almost be able to touch the ground.
15:47Come on, get lower. Six, five, four. I know it burns. Three, two, one. Oh. Woo. Shake
15:55it out. Oh, that feels good. Okay. If you need to, you can set it down and give it a quick
16:01little stretch here. But we're going into sumo squats, so watch. Weights are either at your
16:06shoulders or in front of you. Legs are wide. Toes are slightly turned out. You're going
16:12to lower yourself down. You're going to squeeze it up. Yes? Yes. Three, two, one. You go
16:18down. Squeeze it up. As you go down, I want you to press those heels into the ground. Now
16:26squeeze those inner thighs. Squeeze your glutes as you come up. Press your knees back. It's
16:32like you're sliding your back down a wall. Keep your booty under you. All right. Let's
16:38see. Nice, Maggie. So, knees are tracking out over the toe. Booty's staying under her.
16:45Chest up. Shoulders back. Gee, I hear you back there. Come on. Love it. Katie, beautiful.
16:52Watch this. Knee right out over the toe. Booty under her. Abs in. Chest up. She's got a nice
16:59symmetric hold going on those shoulders. We're making everything work. Guess what's coming
17:03up. You know it. That ten-second hold is coming up in four, three, two. Get down there. Right
17:13here. Ten, nine, eight. Get lower. Six, five, four, three, two, one. There it is. Shake it out.
17:24We still have to do split squats on the other leg. I know. I know they're screaming. Hate
17:29me today. Love me tomorrow. It's okay. Left foot forward. Right foot back. Get ready.
17:37Weights at your side. Three, two, one. Down and up. Down. Come on. You can do anything for
17:4560 seconds. Right here. Focus on this exercise. Don't worry about what you did before. Don't
17:51worry about what's coming up next. Just worry about getting low. Show me what you
17:57got. Come on. Kat, love it. Good. She still has those weights. I love it. She hasn't given
18:05up on them yet. Now, do me a favor. Pull that pelvis under you. Beautiful. Did you see that
18:10little correction? Yes. If you start to feel your pelvis shift back, pull it under you.
18:14That's what I want. Come on. Keep going. Everything you've got and then a little bit more. That hold
18:21is coming up. It's all right. It's supposed to shake. Shake now so you don't shake later.
18:28Yeah. Down and hold it. Come on. Get lower. Tap that ground almost. Tap it. Five, four, three,
18:37two, one, and shake it out. Nicely done. Okay. Sumo squats are next. Yes. Keep moving. I
18:47know. Hang in there. Round three is almost over. Weights at your shoulders. Legs wide. Toes
18:53out. Three, two, one. We go down. Squeeze. This one you should really feel in your inner thighs
19:02and the sides of your booty. Keep that chest up. Shoulders pulled back. Domino's drawn in
19:10tight. It hurts so good. It hurts so good. We love it. All you got to do is be better than
19:17you were yesterday. One more rep. One more second. A little bit heavier weight. Whatever
19:22that means. Better than you were yesterday. Catherine, how you feeling? Get that booty under
19:28you a little bit more for me. So don't go quite as deep. Good. I'm just going to stand
19:33here. Oh, hey. Booty. She's got some booty. It's okay. We all want some booty like that.
19:38But keep it under you. Keep it under you. Don't forget we got that hold coming up.
19:43How did we forget? Come on, G. Three, two, one. Hold. Get lower. Get lower. Get lower.
19:52Come on. Knees back. Three, two, one. Yeah. Oh, okay. Big man over here. I love it. All right.
20:02Round three is done. We're taking it to the ground. Goodbye, round three. Okay. Come on down. Set
20:09those weights down. So watch it first. I want you to sit up tall. Right leg out straight.
20:15Left knee bent. Now I want you to turn the leg out from the hip. Point your toe. You're going
20:21to sit up. Abs in. Left hand up in the air. Watch. You're going to lift. You're going to
20:26lower. So it's your inner thigh doing the lifting. Okay. Here we go. 30 seconds each
20:31side. Three, two, one. We lift. Lower. Abs in. Make sure that toe stays turned out. Good.
20:42Now, if you need to modify, follow Kat. All she's doing is keeping both hands on the ground.
20:47It gives her a little bit more support. She's still sitting up tall. She's still turning
20:51out. She's pointing as much as she can. That's beautiful, Kat. Keep it right there. Come
20:57on. Antonio. He's got this perfect little leg lift. I love it. Bud, do me a favor. Turn
21:03it out. Turn it out. Switch. Three, two, one. Switch. Let's go. Other side. Now, you can
21:08even lean back a smidge. There you go. That way you help to rotate you out. Perfect. Love
21:15it. Fight for it. Keep both butt cheeks on the ground. Keep them down. Come on, you
21:20guys. Keep lifting right here. Ten more seconds. And up. There's always going to be one side
21:28that feels easier than the other. That's normal. Just so you know. Three, two, one. And rest.
21:35Shake it out. Okay. Watch your next move. So still sitting here. This time I want you to
21:40take the toes up to the ceiling and flex the foot. You're going to lift up, down, out,
21:45and in. Thirty seconds. Each side. Here we go. Three, two, one. Lift and out. Now, this
21:54one you should feel right in the top of your leg. It's your quadriceps. Okay. Lift and open.
22:00Pull those shoulders back. Abs in. Keep breathing. It burns so good. Come on. Lift. Wow. You've got
22:11it. Ten more seconds on this side. That's it. I can do it. I can do it. You can do it. Do
22:16whatever you got to tell yourself to get you through it. You just push through. Three, two,
22:21one. Switch and up and out. Come on, you guys. Up and out. Stay with me. Lift and out. Fight
22:31for it right here. I know it burns. It's probably a move you've never done before. That's okay.
22:37Try it. Push through it. A little bit stronger than you were yesterday, right? Ten more seconds. Get
22:44those shoulders away from your ears. Six, five, four, three, two, and rest. Oh, shake it out. Okay,
22:55we got to repeat. So, back to that right leg out straight. Turn that toe out. Make sure that booty
23:02stays down. Both sides. If you start to do this, you're cheating. Don't cheat. You only cheat
23:07yourself. Left arm up. Three, two, one. Lift. Lower. Lift. Down. That's it. Come on. I don't
23:17care how high your leg gets, but I want it straight and I want it turned out. That way
23:22you work that inner thigh. Keep going. I'm going to look this time. Katie, how you doing? Beautiful.
23:29You feeling it, right? It's only a minute. Good. So, it's turned out. Try to rotate even
23:34the... Oh, there it is. Beautiful. But sitting up tall, drawing those abs in still, keeping
23:39the shoulders pressed down, and switch. Other side. Good. Lift. That's it. Come on, you
23:45guys. Maggie, very nice. Point that toe. Gee, look at those beautiful little ballerina arms.
23:53I love it. He's like, well, in that case, I'm going to go masculine. Draw. It's all right.
23:57Just keep your toe turned out for me. Ten, nine, eight. Come on, you guys. Everything
24:03you got right here. Lift. Three, two. Oh, rest. Shake it out. Okay. Flex the foot. Toes up
24:16towards the ceiling. Are you ready? Yes. Three, two, one. Last 60 seconds right here. Up and
24:25out. Everything you got. Don't save the energy now. Let's go. Push through it. Up and
24:30out. And it's only 30 seconds each leg. Let's go. Right here. And out. Keep going. Kat,
24:36how you feeling? I'm feeling it, but I'm going to finish. Yes, you are. Now, she's not lifting
24:41quite as high as I was, but that's okay. Quad is still engaged. I feel it. It's tight. Good.
24:46Come on. I love it. She's going to keep saying that. I love you. I love you. I love you.
24:51Three, two, one. Switch. Other side and go for it. Up and out. Good. Control it. Don't
24:59kick it, you guys. I want to see it controlled. Lift. Up and lift. Nice. Flexed foot and open.
25:07So, you should feel this in the top of your leg. Working a little bit of the side of the
25:11booty. Ten seconds. Ten seconds. We're there. Home stretch. Oh, we can do it. And five, four,
25:18three, two, and rest. Shake it out. Okay. Guys, we got a little time, so how about one more bonus
25:28exercise? One bonus. Okay. On your hands, on your knees. Watch it first. Hands are directly under the
25:35shoulders. Knees are directly under the hips. You're going to lift up into a fire hydrant
25:39position. Yes. Now, flex the foot. You're going to press it straight back. Pull the knee
25:45into the elbow. Yeah? Yeah. Here we go. Everybody on your hands and knees. Lift it up into fire
25:49hydrant. Three, two, one. Back. Draw it in. Really targeting the side of that booty. Turn that
25:57knee out. It's like you're pressing something away from you. Drive it back. Squeeze those obliques.
26:03Pull it in. Drive it back. Pull it in. Good. Abs in tight. Keep your head looking three to five
26:10inches out in front of you. Keep going, you guys. Have a little look. Nice, Antonio. Do me a favor.
26:17Lower your foot just a little. Good. And then keep that knee out. There it is. Now drive it straight
26:22back. Good. Press my hand back. Come on. I'm going to push you in. Drive me back. That's it. And drive
26:29it back. Come on, guys. You feel that in the side of your butt? Oh, I can feel it. Feel
26:32it in your obliques? Yes. Good. Keep going. Booty work. I love it. We're almost there. Ten,
26:40nine, eight. Everything you've got. Let's go. Five, four, three, two, and rest. Nicely done. Take a
26:50little stretch back. Child's pose. Get ready for the other side. Other side. Other side. We got to do
26:57it. Here we go. Three, two. Lift it up in a fire hydrant and drive it back. Good. Nice, Maggie. All right.
27:07I'm going to give you a little extra resistance here. Push my hand back. Pull it in. Drive it
27:11back. That's it. I love it. Pulling it in. Pushing it back. Good. Just keep that knee turned
27:19out. That's the most important thing. Knee turned out. There you go. Drive it straight back.
27:26Abs in. Keep breathing. You got it, Maggie. You got it. Got me tight, girl. G, one more time,
27:32buddy. You and me. Let's go. Push it back. Bonus. Let's go. Push it back. Keep your head
27:39in line with your spine. Get that knee up. He hates me today. I love you. Thank you. I love
27:45you. Come on. I hate you. 15 seconds. Everything you got. Home stretch. Home stretch. We're there.
27:51Come on, guys. Last 10 seconds. And back. Squeeze it. Press it back. Come on. We're almost
28:00there. Four, three, two, and rest. Nicely done. Stretch it back. Child pose. Open those knees
28:10up. Sink it back. Sink the tailbone down to the heels. Hold it right here. Walk those hands
28:19all the way around to the left. Press that right glute down. Feel the stretch up your
28:23right side. Walk your hands all the way around center. Take it to the other side. Press that
28:34left glute down. Walk it back to the center. Sit up tall. Take the legs straight out in front
28:45of you. You're going to reach for those toes. Stretch out the back of your legs and behind
28:50your knees. Try to sit up tall. If you can reach your toes, pull those heels up off the
28:55ground. A little extra stretch on the cap. Guys, don't forget. Post your before and after
29:00photos for me. Hashtag it 21 Day Fix. Let me see what you've been doing. Let's see it.
29:05Yeah. Bring the soles of the feet together. Lean forward. Open up those hips. You can use those
29:11elbows. Press the knees down. Oh, that feels good. And sit up tall. Open the legs up wide. Walk the
29:21hands forward. Trying to get the chest all the way down to the ground. Roll the knees back. Roll the
29:27toes back. Feel the stretch on your inner thighs. Walk it all the way around to the right. Press
29:35that left glute down. Walk it all the way around to the left. Get back to the center. You're
29:56going to sit up tall. Just bring the legs in. A little stretch for the shoulders. And
30:03other side. Good. Release that. Interlace the fingers behind your back. Pull down. Open
30:10up your chest. That feels good. And come all the way up to standing for me. Go ahead. Grab
30:18your right foot. Pull it up towards your glute. Feel the stretch in your quads and in the hip
30:25flexors. Abs in for balance. Switch it out. That should feel good. Open those legs up. Give
30:37me a big inhale up. And exhale it out. That is your lower fixed. Nice job. I will see you
30:45tomorrow. Very nicely done guys. Killed it. Love it.
30:52Youpr MIDDLE 43
30:53You've been outside.
30:55Zit damn you.
30:56You've been outside.
30:57Born out of the red inch.
30:59These guys are Theresiale.
31:00Kind of the Exhale.
31:01You're working to head to see you three characters.
31:03And became drawn nice.
31:05The first to reach the right.
31:07You're working to get companies that.
31:09Phoenix names in the middle.
31:12It's part of the vaccine in.
31:14So here's the wheelchair.
31:16July and five different ways.
31:17Things that are going to the right.
31:19So here's amazing.
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