00:00Good afternoon, Sir Ma'am. My cadet, 2nd Lt. Martinez, 3rd class.
00:04I'm going to perform our first dozen proper exercises.
00:09All exercises must be done in 4 counts with 25 good repetitions.
00:16Our first exercise is 4 count push-up.
00:24Position of exercise, move.
00:271, 2, snap.
00:30Mass command, commence command.
00:32Commence exercise.
00:341, 2, 3, 1, 2, 3, 2, 1, 2, 3, 3, 1, 2, 3, 4, 1, 2, 3, 5, 1,
00:472, 3, 6, 1, 2, 3, 7, 1,
01:021, 2, 3, 6, 1, 2, 3, 14, 2, 3, 6, 1, 2, 3, 7, 1, 2, 3, 8, 1,
01:262, 3, 9, 10.
01:331, 2, 3, 20
01:371, 2, 3, 21
01:421, 2, 3, 22
01:521, 2, 3, 23
02:021, 2, 3, 24
02:091, 2, ready, hold
02:14Position off, atensyon
02:18Stop
02:26Our next exercise is, bottoms up
02:34Position of exercise
02:36Move
02:361, 2, 3, 24
02:41Mass command, commence command
02:44Commence, exercise
02:451, 2, 3, 1
02:481, 2, 3, 2
02:521, 2, 3, 3
02:541, 2, 3, 4
02:571, 2, 3, 5
03:001, 2, 3, 6
03:031, 2, 3, 7
03:061, 2, 3, 8
03:091, 2, 3, 9
03:121, 2, 3, 10
03:141, 2, 3, 11
03:171, 2, 3, 12
03:202, 3, 13
03:231, 2, 3, 14
03:261, 2, 3, 15
03:292, 3, 16
03:321, 2, 3, 17
03:352, 3, 18
03:382, 3, 19
03:411, 2, 3, 20
03:441, 2, 3, 21
03:471, 2, 3, 22
03:502, 3, 23
03:532, 3, 24
03:561, 2, 3, 21
03:582, 3, 21
04:002, 3, 21
04:002, 3, 22
04:24Move
04:25Bend and reach
04:26Bend and reach
04:28Position of exercise
04:30Move
04:31Stop
04:32Stop
04:38Mas command cadence
04:40Command
04:40Commence
04:42Exercise
04:431, 2, 3
04:461
04:471, 2, 3, 2, 2, 3, 2
04:511, 2, 3, 3
04:541, 2, 3, 4
04:571, 2, 3, 5
05:011, 2, 3, 6
05:051, 2, 3, 7
05:081, 2, 3, 8
05:121, 2, 3, 9
05:162, 3, 10
05:191, 2, 3, 11
05:232, 3, 12
05:271, 2, 3, 13
05:311, 2, 3, 14
05:342, 3, 15
05:381, 2, 3, 16
05:412, 3, 17
05:452, 3, 18
05:482, 3, 19
06:041, 2, 3, 20
06:082, 3, 21
06:112, 3, 22
06:142, 3, 23
06:172, 3, 24
06:212, 3, 24
06:232, 3, 24
06:23Hold
06:28Position of attention
06:29Move
06:30Stop
06:48Our next exercise is
06:50Squad truss
06:54Position of exercise
06:55Position of attention
06:59Mas command, cadence command
07:01Commence
07:02Exercise
07:031, 2, 3
07:061, 1, 2, 3
07:101, 2, 3, 4, 1, 2, 3, 5
07:211, 2, 3, 6
07:251, 2, 3, 7
07:291, 2, 3, 8
07:321, 2, 3, 9
07:381, 2, 3, 10
07:421, 2, 3, 11
07:471, 2, 3, 11
07:501, 2, 3, 12
07:501, 2, 3, 13
07:541, 2, 3, 14
08:001, 2, 3, 14
08:031, 2, 3, 16
08:071, 2, 3, 17
08:171, 2, 2, 4, 5, 5, 6
08:211, 2, 3, 12
08:371, 2, 3, 13
08:421, 2, 3, 14
08:451, 2, 3, 24
08:501, 2, 3, hold
09:16our next exercise is
09:21squat, bender
09:26position of exercise
09:27move, stop
09:31serve
09:32our next exercise is
09:34squat, bender
09:35position of exercise
09:37move, stop
09:45mas kaman ka-dense kaman
09:46commence exercise
09:491, 2, 3, 1
09:521, 2, 3, 2
09:551, 2, 3, 3
09:581, 2, 3, 4
10:011, 2, 3, 5
10:041, 2, 3, 6
10:081, 2, 3, 7
10:111, 2, 3, 8
10:141, 2, 3, 9
10:171, 2, 3, 10
10:201, 2, 3, 11
10:231, 2, 3, 12
10:261, 2, 3, 13
10:301, 2, 3, 14
10:341, 2, 3, 15
10:381, 2, 3, 16
10:411, 2, 3, 17
10:441, 2, 3, 18
10:471, 2, 3, 19
10:511, 2, 3, 20
10:541, 2, 3, 21
10:572, 3, 22
11:012, 3, 23
11:041, 2, 3, 24
11:071, 2, ready
11:10hold
11:13our next exercise
11:15sure
11:16position of attention
11:18move
11:19stop
11:25our next
11:27exercise
11:27is
11:27climbing
11:38exercise
11:40move
11:41move
11:42one, two, 3, 21
11:47must command
11:48commence
11:48command
11:50exercise
11:521, 2, 3, 1
11:551, 2, 3, 2
11:571, 2, 3, 3
12:001, 2, 3, 4
12:031, 2, 3, 5
12:061, 2, 3, 6
12:092, 3, 7
12:122, 3, 8
12:152, 3, 9
12:182, 3, 10
12:212, 3, 11
12:232, 3, 12
12:262, 3, 13
12:292, 3, 14
12:322, 3, 15
12:441, 2, 3, 17
12:472, 3, 18
12:502, 3, 19
12:522, 3, 20
13:051, 2, 3, 21
13:092, 3, 22
13:122, 3, 23
13:142, 3, 24
13:172, ready
13:19hold
13:23consider your attention
13:24move
13:25move
13:26step
14:34Our next exercise is side bender.
14:41We're here.
14:49We're here.
14:50We're here.
14:51We're here.
14:52We're here.
14:56Come on.
14:57Come on.
14:58Come on.
14:58Come on.
14:59Exercise.
15:001, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 7, 2.
15:111, 2, 3, 4, 5, 6, 7, 3.
15:162, 3, 4, 5, 6, 7, 4.
15:222, 3, 4, 5, 6, 7, 5.
15:282, 3, 4, 5, 6, 7, 6.
15:332, 3, 4, 5, 6, 7, 7.
15:392, 3, 4, 5, 6, 7, 8.
15:442, 3, 4, 5, 6, 7, 8.
15:512, 3, 4, 5, 6, 7, 10.
15:562, 3, 4, 5, 6, 7, 10.
16:022, 3, 4, 5, 6, 7, 11.
16:082, 3, 4, 5, 6, 7, 12.
16:132, 3, 4, 5, 6, 7, 13.
16:192, 3, 4, 5, 6, 7, 14.
16:252, 3, 4, 5, 6, 7, 15.
16:312, 3, 4, 5, 6, 7, 16.
16:362, 3, 4, 5, 6, 7, 17.
16:422, 3, 4, 5, 6, 7, 18.
16:483, 4, 5, 6, 7, 18.
16:53In cadence, exercise.
16:571, 2, 3, 4, 5, 6, 7, 19.
17:022, 3, 4, 5, 6, 7, 20.
17:082, 3, 4, 5, 6, 7, 21.
17:141, 2, 3, 4, 5, 6, 7, 22.
17:202, 3, 4, 5, 6, 7, 23.
17:252, 3, 4, 5, 6, 7, 24.
17:301, 2, 3, 4, 5, 6, 7.
17:35Hold.
17:37Position of attention.
17:39Move.
17:40Up.
17:50Our next exercise is turn and bounce.
18:17Position of exercise.
18:21Move.
18:21Stop.
18:25Mas kaman ka-dense kaman
18:28Commence exercise
18:291, 2, 3, 1
18:321, 2, 3, 2
18:351, 2, 3, 3
18:381, 2, 3, 4
18:411, 2, 3, 5
18:441, 2, 3, 6
18:481, 2, 3, 7
18:512, 3, 8
18:541, 2, 3, 9
18:571, 2, 3, 10
19:001, 2, 3, 11
19:032, 3, 12
19:061, 2, 3, 13
19:092, 3, 14
19:132, 3, 15
19:171, 2, 3, 16
19:201, 2, 3, 17
19:231, 2, 3, 18
19:262, 3, 19
19:301, 2, 3, 20
19:331, 2, 3, 21
19:361, 2, 3, 22
19:401, 2, 3, 23
19:431, 2, 3, 24
19:461, 2, 3, 20
19:49Ready? Hold
19:49Station of attention
19:52Move
19:52Snap
20:04Our next exercise is
20:06Danger
20:11Position of exercise
20:12The position of attention
20:14Mas kaman ka dense kaman
20:16Commence
20:17Exercise
20:181, 2, 3, 4, 5, 6, 7
20:241
20:241, 2, 3, 4, 5, 6, 7, 2
20:291, 2, 3, 4, 5, 6, 7, 3
20:351, 2, 3, 4, 5, 6, 7, 4
20:411, 2, 3, 4, 5, 6, 7, 5
20:481, 2, 3, 4, 5, 6, 7, 6
20:542, 3, 4, 5, 6, 7, 7
20:591, 2, 3, 4, 5, 6, 7, 8
21:042, 3, 4, 5, 6, 7, 9
21:102, 3, 4, 6, 7, 10
21:191, 2, 3, 4, 5, 6, 7, 11
21:242, 3, 4, 5, 6, 7, 12
21:291, 2, 3, 4, 5, 6, 7, 13
21:352, 3, 4, 5, 6, 7, 15
21:431, 2, 3, 4, 5, 6, 7, 16
21:482, 3, 4, 5, 6, 7, 17
21:541, 2, 3, 4, 5, 6, 7, 18
22:042, 3, 4, 5, 6, 7, 19
22:082, 3, 4, 5, 6, 7, 20
22:132, 3, 4, 5, 6, 7, 21
22:182, 3, 4, 5, 6, 7, 22
22:242, 3, 4, 5, 6, 7, 23
22:292, 3, 4, 5, 6, 7, 24
22:342, 3, 4, 5, 6, 7, 20
22:49our next exercise is
22:53our next
22:55exercise is
23:01position of exercise
23:11exercise
23:13exercise
23:131
23:142
23:153
23:161
23:172
23:213
23:254
23:295
23:301
23:323
23:336
23:341
23:342
23:353
23:367
23:371
23:382
23:383
23:391
23:402
23:423
23:431
23:442
23:453
23:461
23:482
23:483
23:497
23:491
23:512
23:523
23:531
23:552
23:563
23:5613
23:571
23:582
23:593
24:0014
24:011
24:022
24:033
24:0315
24:041
24:052
24:0716
24:081
24:092
24:093
24:1017
24:111
24:122
24:133
24:1418
24:161
24:162
24:173
24:1819
24:201
24:202
24:213
24:2220
24:2320
24:242
24:253
24:2521
24:271
24:282
24:293
24:3022
24:311
24:322
24:333
24:3323
24:341
24:352
24:363
24:3724
24:381
24:392
24:403
24:41Hold
24:452
24:462
24:461
24:462
24:465
24:465
24:556
24:585
25:076
25:086
25:096
25:096
25:096
25:096
25:097
25:117
25:117
25:141
25:151
25:162
25:183
25:194
25:205
25:206
25:217
25:222
25:221
25:242
25:243
25:254
25:265
25:266
25:277
25:283
25:281
25:302
25:303
25:314
25:325
25:326
25:337
25:344
25:391
25:402
25:411
25:413
25:424
25:425
25:436
25:447
25:445
25:451
25:472
25:473
25:484
25:495
25:496
25:511
25:542
25:553
25:554
25:565
25:576
25:577
25:587
25:597
26:011
26:032
26:033
26:044
26:055
26:056
26:067
26:068
26:081
26:092
26:093
26:104
26:116
26:127
26:139
26:161
26:172
26:183
26:184
26:195
26:206
26:207
26:2110
26:241
26:252
26:263
26:274
26:275
26:286
26:297
26:2911
26:311
26:332
26:333
26:344
26:345
26:356
26:367
26:3612
26:381
26:402
26:403
26:414
26:415
26:426
26:437
26:4313
26:521
26:532
26:533
26:544
26:555
26:556
26:567
26:5714
26:571
26:582
26:593
27:004
27:005
27:016
27:017
27:0215
27:1216
27:132
27:143
27:144
27:155
27:156
27:167
27:1716
27:201
27:212
27:223
27:234
27:235
27:246
27:247
27:2516
27:271
27:282
27:293
27:304
27:305
27:316
27:327
27:321
27:351
27:362
27:373
27:384
27:385
27:396
27:407
27:4019
27:441
27:462
27:463
27:474
27:485
27:496
27:497
27:5020
27:561
27:572
27:583
27:584
27:595
27:596
28:007
28:0121
28:011
28:032
28:033
28:031
28:032
28:043
28:044
28:055
28:066
28:067
28:0722
28:111
28:112
28:123
28:124
28:135
28:146
28:147
28:1523
28:191
28:192
28:203
28:214
28:215
28:226
28:227
28:2324
28:241
28:262
28:273
28:274
28:285
28:296
28:335
28:336
28:346
28:357
28:396
28:427
28:438
28:458
28:558
28:569
28:5810
28:5810
28:5811
28:5811
29:0311
29:0311
29:1812
29:2912
29:3012
29:3313
29:3315
29:34Our next exercise is high knees. High knees. Masvidani in workouts with 30 good repetition. Mas kaman kadens kaman.
29:52Commence exercise.
30:221, 2, 3, 8. 1, 2, 3, 9. 1, 2, 3, 10.
30:551, 2, 3, 10.
31:001, 2, 3, 12.
31:031, 2, 3, 13.
31:071, 2, 3, 14.
31:101, 2, 15.
31:151, 2, 3, 16.
31:172, 3, 17.
31:212, 3, 18.
31:252, 3, 19.
31:281, 2, 3, 20.
31:311, 2, 3, 20.
31:331, 2, 3, 20.
32:03Ah.
32:08Ah.
32:14Ah.
32:21Ah.
32:24Ah.
32:25Ah.
32:35Alright, in cadence, exercise, 1, 2, 3, 21, 1, 2, 3, 22, 1, 2, 3, 23, 1, 2, 3, 24,
32:541, 2, 3, 25, 1, 2, 3,
33:0026, 2, 3, 27, 1, 2, 3, 28, 1, 2, 3, 29, 1, 2, ready, hold.
33:32Now let us proceed to core exercises, all core exercises must be done in 13 normal counts.
33:46Our next exercise is Russian twist, position of exercise, move, 1, 2, snap.
34:01Mas kaman ka dance, kaman.
34:04Comments, exercise, 1, 2, 3, 4, 5, 6, 7, 8, 9,
34:2710, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21,
34:5621, 22, 23, 24, 25, 26, 27, 28, 29, 30.
35:18Posisyo pa tayo dyan, move.
35:22Stop.
35:27Bakit?
35:30Sabi mo, may ginagawa ko, sabi mo.
35:39Sabi mo.
35:41Sabi mo.
35:49Sabi mo.
35:50Sabi mo.
35:53Sabi mo.
36:00Sabi mo.
36:00Sabi mo.
36:02Sabi mo.
36:03Sabi mo.
36:03Sabi mo.
36:05Sabi mo.
36:05Sabi mo.
36:06Sabi mo.
36:07Sabi mo.
36:08Sabi mo.
36:08Sabi mo.
36:08Sabi mo.
36:09Sabi mo.
36:09Sabi mo.
36:18Sabi mo.
36:19Come on, cadence, come on.
36:20Come on, exercise.
36:231, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20,
36:4621, 22,
36:4923, 24, 25, 26, 27, 28, 29, 30.
36:58Position your attention.
37:00Move.
37:03Stop.
37:03Come on.
37:16Alright, next exercise is bicycle crouch.
37:23Position of exercise.
37:26Move.
37:28Come on.
37:34Mas command ka, cadence, command.
37:37Commence exercise.
37:381, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20,
38:0521, 22, 23, 24, 25, 26, 27, 28, 29, 30.
38:17Position of attention.
38:19Move.
38:21Stop.
38:36Our next exercise is...
38:37Heel-held up.
38:40Heel-held up.
38:40Position of exercise.
38:42Move.
38:43Hold.
38:44Stop.
38:48Mas, command, cadence, command.
38:51Commence, exercise.
38:531, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19,
39:2320, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, position of attention, move, 1, stop,
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