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Muscle-Building Workout and Diet


Hi everyone, my name is Maurice. And I like to thank you for making a conscious
decision to get in shape. Now this video is for all ages, kids, teens,
and adults. Now the exercises we put together will help
you to build muscle, tone muscle, build flexibility, and enhance your coordination. Neck exercises from front to back. Ready, begin. One, two, three, four, five, six, seven, eight,
nine, and ten. Okay now we’re gonna do shoulder rotations. Five to the front, and five to the back. Ready, begin. One, two, three, four, and five. Backwards, one, two, three, four, and five. Hip warm up, starting from the left to the
right, ready, begin. One, two, three, four, five, six, seven, eight,
nine, and ten. The jog, ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Reach and squat. Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The wind mill, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The knee up hop, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Full Jack, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Bend & Shoot, Ready, begin. Bend, shoot, one, Bend, shoot, two, Bend,
shoot, three, Bend, shoot, four, Bend, shoot, five, Bend, shoot, six, Bend,
shoot, seven, Bend, shoot, eight, Bend, shoot, nine, Bend, shoot, ten. Punches, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. Kicks, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The push-up, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. Jump rope, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Running Man, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Reach and squat. Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The wind mill, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The knee up hop, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Full Jack, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Bend & Shoot, Ready, begin. Bend, shoot, one, Bend, shoot, two, Bend,
shoot, three, Bend, shoot, four, Bend, shoot, five, Bend, shoot, six, Bend,
shoot, seven, Bend, shoot, eight, Bend, shoot, nine, Bend, shoot, ten. Punches, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. Kicks, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The push-up, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. Jump rope, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Running Man, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Reach and squat. Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The wind mill, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The knee up hop, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Full Jack, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Bend & Shoot, Ready, begin. Bend, shoot, one, Bend, shoot, two, Bend,
shoot, three, Bend, shoot, four, Bend, shoot, five, Bend, shoot, six, Bend,
shoot, seven, Bend, shoot, eight, Bend, shoot, nine, Bend, shoot, ten. Punches, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. Kicks, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The push-up, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. Jump rope, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten. The Running Man, Ready, begin. one, two, three, one, one, two, three, two,
one, two, three, three, one, two, three, four, one, two, three, five, one, two, three, six,
one, two, three, seven, one, two, three, eight, one, two, three, nine, one, two, three, ten.

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