00:02good evening sir mom my cadet second lieutenant martinez third class will be performing my
00:08compliance all exercises as we done in four counts with 25 foot repetition our first exercise is start
00:21walk mass command contains command comments exercise 1 2 3 1 1 2 3 2 1 2 3 3 1
00:372 3 4 1 2 3 5 1 2 3 6 1 2 3 7 1 2 3
00:498 1 2 3 9 1 2 3 10 1 2 3 11 1 2 3 12 1 2 3
01:0213 1 2 3 14 1 2 3 15 1 2 3 16 1 2 3 17 1 2 3
01:1518
01:162 2 2 19 2 2 2 21 1 2 3 22 1 2 3 23 3 24 1 2
01:3230
01:39Our next exercise is backfield crotch positional exercise move stop mass command
01:50Comments exercise 1 2 2 1 1 1 1 2 2 3 4 1 1 2 3 5 1 2
02:123 6 1 2 3 7 1 2 3 8
02:201, 2, 3, 9, 1, 2, 3, 10, 1, 2, 3, 11, 1, 2, 3, 12, 1, 2, 3, 13,
02:381, 2, 3, 14, 1, 2, 3, 15, 1, 2, 3, 16,
02:471, 2, 3, 17, 1, 2, 3, 18, 1, 2, 3, 19, 1, 2, 3, 20, 1, 2, 3, 21,
03:061, 2, 3, 22,
03:091, 2, 3, 23, 1, 2, 3, 24, 1, 2, ready, hold, position of attention, move, stop.
03:27Our next exercise is, bobber, position of exercise, move, stop.
03:39Mas command, cadence, command.
03:42Commence, exercise.
03:441, 2, 3, 1, 1, 2, 3, 2, 1, 2, 3, 3, 1, 2, 3, 4, 1, 2, 3, 5,
03:581, 2, 3, 6, 1, 2, 3, 7, 1, 2, 3, 8, 1, 2, 3,
04:099, 1, 2, 3, 10, 1, 2, 3, 11, 1, 2, 3, 12, 2, 3, 13, 2, 3, 14, 1,
04:262, 3, 15, 2, 3, 16, 2, 3, 17, 2, 3, 18, 1, 2, 3,
04:3919, 2, 3, 20, 2, 3, 21, 2, 3, 22, 3, 23, 2, 3, 24, 2, ready, hold.
05:03Position of attention, move, step.
05:18Our next exercises, our count, push up, position for exercise, move, one, two, snap.
05:38Come on, come on, exercise, 1, 2, 3, 1, 2, 3, 2, 1, 2, 3, 3, 1, 2, 3, 4,
05:492, 3, 5, 1, 2, 3, 6, 1, 2, 3, 7, 3, 8, 9, 10, 11,
06:0612, 13, 14, 15, 16, 17, 17, 1, 2, 3, 18, 3, 19,
06:371, 2, 3, 20, 1, 2, 3, 20, 1, 2, 3, 22, 1, 2, 3, 23, 1, 2, 3, 22,
06:541, 2, 3, 23, 1, 2, 3, 23, 1, 2, 3, 23, 1, 2, 3, 23, 1, 2, 3, 23,
06:591, 2, 3, 23, 1, 2, 3, 23,
07:012, 3, 24, 1, 2, 3, hold, position of attention, move, 1, 2, stop, our next exercise is, high
07:30jumper, position of exercise, move, snap, mass command, cadence command, exercise, 1, 2, 3,
07:491, 2, 3, 3, 1, 2, 3, 4, 1, 2, 3, 5, 1, 2, 3, 6, 1, 2, 3, 7,
08:071, 2, 3, 8,
08:121, 2, 3, 9, 1, 2, 3, 10, 1, 2, 3, 11, 2, 3, 12,
08:361, 2, 3, 13, 1, 2, 3, 14, 1, 2, 3, 15, 1, 2, 3, 16,
09:071, 2, 3, 17, 2, 3, 18, 1, 2, 3, 20, 1, 2, 3, 21, 1, 2, 3, 22, 1,
09:282, 3, 23, 1, 2, 3, 24, 1, 2,
09:351, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2,
09:481, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2,
09:481, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2,
09:491, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2,
09:501, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2,
09:511, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1
10:05our next exercise is bottoms up position of exercise move
10:191, 2, 3, 1, 2, 3, 2, 1, 2, 3, 3, 1, 2, 3, 4, 1, 2, 3, 5, 1,
10:462, 3, 6,
10:482, 3, 7, 1, 2, 3, 8, 1, 2, 3, 9, 2, 3, 10, 1, 2, 3, 11, 1, 2,
11:033, 12, 1, 2, 3, 13, 1, 2, 3, 14, 2, 3, 15, 1, 2, 3, 16, 1, 2, 3,
11:1817, 2, 3, 18, 2, 3, 19, 1, 2, 3, 20, 1, 2, 3, 21, 2, 3, 22, 2, 3,
11:3623, 2, 3, 24, 1, 2, ready, hold.
11:45Position of attention, move, move, 1, 2, snap.
12:02Our next exercise is bend and reach.
12:09Position of exercise, move, snap.
12:14Mass command, cadence command.
12:17Commence exercise.
12:191, 2, 3, 1, 1, 2, 3, 2, 1, 2, 3, 3, 1, 2, 3, 4, 1, 2, 3, 5,
12:341, 2, 3, 6, 1, 2, 3, 7, 1, 2,
12:421, 2, 3, 8, 1, 2, 3, 9, 1, 2, 3, 10, 1, 11, 12, 13, 3,
13:0214, 15, 14, 15, 16, 17, 18, 19, 20, 2, 3, 21, 2, 3,
13:2822, 22, 22, 23, 23, 23, 24, 2, ready, hold.
13:46Position of attention.
13:48Move up.
13:49Oh, my God.
14:21Oh, my God.
14:49Squat, truss.
14:53Position of exercise, position of tension.
15:00Mas, command, cadence, command.
15:03Comments, exercise.
15:071, 2, 3, 1, 1, 2, 3, 2, 1, 2, 3, 4, 1, 2, 3, 5, 1, 2, 3, 6,
15:271, 2, 3,
15:307, 1, 2, 3, 8, 1, 2, 3, 9, 1, 2, 3, 10, 1, 2, 3, 11, 1, 2, 3,
15:4912, 1, 2, 3, 13.
15:591, 2, 3, 14, 1, 2, 3, 15, 1, 2, 3, 16, 1, 2, 3, 17.
16:161, 2, 3, 18, 1, 2, 3, 19.
16:271, 2, 3, 20.
16:301, 2, 3, 21.
16:341, 2, 3, 22.
16:441, 2, 3, 23.
16:471, 2, 3, 24.
16:511, 2, ready.
16:521, 2, 3, 21.
17:06Okay, next exercise is squat bender.
17:12Position of exercise.
17:13Position of attention.
17:15Ah, sewer.
17:17Position of exercise.
17:19Move.
17:20Stop.
17:30Maskaman kadenskaman.
17:33Comments.
17:34Exercise.
17:361, 2, 3, 1.
17:391, 2, 3, 2.
17:421, 2, 3, 3.
17:451, 2, 3, 4.
17:481, 2, 3, 5.
17:521, 2, 3, 6.
17:561, 2, 3, 7.
17:591, 2, 3.
18:028.
18:031, 2, 3.
18:069.
18:071, 2, 3.
18:0910.
18:101, 2, 3.
18:121, 2, 3.
18:161, 2, 3.
18:171, 2, 3.
18:201, 2, 3.
18:221, 2, 3.
18:381, 2, 3, 19, 1, 2, 3, 20, 1, 2, 3, 21, 1, 2, 3, 22, 1, 2, 3, 23,
18:581, 2, 24, 1, 2, ready, hold.
19:11Position of, attention, move, step, 4, next exercise is mountain climbing, position of exercise,
19:31move, move, step, mass command, cadence, command.
19:38Commence exercise, 1, 2, 3, 1, 1, 2, 3, 2, 1, 2, 3, 3, 1, 2, 3, 4, 1, 2,
19:523, 5, 1, 2, 3, 6, 1, 2, 3, 7.
20:111, 2, 3, 8, 1, 2, 3, 9, 1, 2, 3, 10.
20:311, 2, 3, 11, 1, 2, 3, 10.
20:361, 2, 3, 11, 1, 2, 3, 10.
20:481, 2, 3, 11, 2, 3, 14, 2, 3, 15, 2, 3, 16, 2, 3, 17.
21:101, 2, 3, 11, 2, 3, 17.
21:161, 2, 3, 19.
21:162, 3, 19.
21:192, 3, 21.
21:222, 3, 21.
21:242, 3, 22.
21:411, 2, 3, 21.
21:431, 2, 3, 23.
21:442, 3, 24.
21:472, 3, 24.
21:482, 3, 24.
21:501, 2, 3, 21.
21:531, 3, 2, 3, 24.
21:562, 3, 24.
22:012, 9.
22:58Now let us now proceed to core exercises.
23:07All core exercises must be done in 30 normal counts.
23:12First exercise is sit-ups, position of exercise.
23:27First exercise is set-up.
23:28First exercise is one, two, three, four, three, four, five, five, five, six, seven, six, seven,
23:495, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20,
24:1921, 22, 23, 24, 25, hold, position of attention, move,
24:47our next exercise is ladder kick, position of exercise, move,
25:06our next exercise, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
25:211, 2, 3, 4, 5, 6, 7, 8, 9, 10,
25:301, 2, 3, 4, 5, 6, 7, 8, 10,
25:46position of attention, move,
26:03our next exercise is stay sore, position of exercise, move,
26:261, 2, 3, 4, 5, 6, 7, 8, 9,
26:381, 2, 3, 4, 5, 6, 7, 8, 2, 0, 1, 2, 3, 4, 5,
27:065, 6, 7, 8, 9, 10,
27:203, 2, 4, hold.
27:37Let's see if you have more attention.
28:07This is a remote
29:04Our next exercise is seated in and out, position of exercise, move.
29:16Mass command, cadence command.
29:20Commence exercise.
29:221, 2, 3, 4, 5, 6, 7, 8.
29:399, 10, 1, 0, 1, 2, 3, 4, 5, 6, 7, 8.
29:529, 10, 2, 0, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
30:041, 2, 3, 4, 5, 6, 7, 8, 9, 10.
30:171, 2, 3, 4, 5, 6, 7, 8, 9, 10.
30:17Position of attention, move.
30:21Snap.
30:26Our next exercise is Russian twist.
30:31Position of exercise, move.
30:50Mass command, cadence command.
30:52Commence exercise.
30:541, 2, 3, 4, 5, 6, 7, 8, 9, 10.
31:051, 2, 3, 4, 5, 6, 7, 8, 9, 10.
31:161, 2, 3, 4, 5, 6, 7, 8, 9, 10.
31:273, 0, hold.
31:38Position of attention, move.
31:42Snap.
32:10Today, I chose head and shoulder.
32:12And when I first had dandruff, I was dandruff-free.
32:15And my gorgeous hair became famous.
32:17Oh, eh?
32:18Maybe?
32:19With best ever head and shoulders, my turn.
32:22Up to 100% dandruff-free hair.
32:24Make every day a head and shoulders day.
32:32Our next exercise is heel taps.
32:40Position of exercise, move.
32:50Mass command, cadence command.
32:52Commence exercise.
32:54One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20,
33:2021, 22, 23.
33:2324, 25, 26, 27, 28, 29, 20, 21, 22, 23.
33:4129, 21, 22, 23.
33:42Position of attention, move.
33:45Do it stop.
33:57Our last exercise is three minutes, planking.
34:00Good.
34:17Position of attention, exercise.
34:18Move.
34:24Mass command, cadence command.
34:26Commence exercise.
34:28Exercise.
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