Contractor Marketing 2-Minute Tuesday: Outbound vs Inbound Marketing

Welcome to contractor marketing two minute Tuesday, I m Brody Tyler with inbound systems and I m bringing you the quickest, most valuable and was profitable two minutes of your week today in under two minutes, I m going over the topic: how to use outbound with inbound marketing For contractors ready set, Go ok, so the tools that let s let s, review the tools for so the tools that you use with outbound marketing are billboards, TV, radio, print ads and direct mail. All the traditional types of marketing right well, with inbound marketing.

You have landing pages, lead magnets blogs, social media and auto responders.

These are more modern and more web based than album marketing.

Now you may be utilizing outbound marketing in in your business and that s okay, as long as its profitable right.

Well, I m going to show you some ideas that you can use to make your outbound marketing even more profitable.

So right now you may have be having it.

You might have a print ad in the newspaper, a direct mail piece that you send out in a billboard, and the call to action on those is call for a free estimate or call now that this.

This is difficult to make these very profitable, because you have to time it just right right when the prospect needs your services, they need to be receiving that direct mail piece or driving by your billboard and that s nearly impossible, which is why it s good to Implement inbound Marketing tactics, so let me show you how to do that, instead of just your phone wherein call now, you want to send them to a landing page, and this is a web page where you capture their contact information in exchange for something of value to Them Like a report or a checklist or something like that.

Well, at this point, you have their contact information and they are a lead for your sales team or just to follow up with emails until they are ready to buy, and maybe it takes them a while, and You want to send them to another landing page with Another offer Another lead magnet.

The whole idea here is to nurture those lead until they are ready to buy your services. You don t have to time it perfectly and that s a big benefit of inbound marketing.

Well, that s it.

For today, s contractor marketing two minute Tuesday, thanks for watching .

Week 1 Chapter 1-Introduction to Services Marketing

Hi welcome again to bps 370 services marketing. This is the first set of PowerPoint slides.

I am going to try the first week and we ll see how this works posting a subset of PowerPoint, slides and just discussing some of the highlights from the chapters that you should read or how Let S use me of points that you should glean from the Chapters that you read, One of the things that we will be talking about in class is to what extent you want to see narrated PowerPoint slides on our blackboard site.

This is material that you will be responsible for reading.

Okay and you ll be responsible for anything that is in the textbook.

However, I will just be giving some highlights in this PowerPoint.

So let s start with chapter 1 understanding services marketing This chapter is going to be the introductory chapter in the text will help.

You understand the definition of services and how services differ from more tangible or physical goods.

Okay, this chapter will also explain the characteristics of services and classify the various types of services.

You will find in this chapter definition of services, where your text will define a service as a deed.

You re really talking about something that s intangible, meaning that it is something that you can t put your hands on and grab a hold of right. It may or may not be attached to a physical product, so we can think of things such as a meal at a restaurant, whether it s a fine, dining, restaurant or McDonald s, in which case we have the physical product, the food, but a good component of That product, Offering is a service.

The customer service you receive from the waitstaff or in the case of McDonald s from the person who is behind the counter, taking your order, and so those are some of the one of the things.

Actually they make services a bit more challenging than products is the fact that it isn t something oftentimes that you can put your hand and to determine the quality or how good it is because it s intangible, okay, So that s one of the key concepts we Want you to understand from this first chapter in your text provides: This is an interesting figure.

1 2 is a good illustration of the distinctions or the differences between services, marketing and physical goods marketing, and here we show a continuum that shows products that are more dominant with what your tip with your text refers to.

Here is tangible, dominant, such as salt soft drinks detergent.

You ll notice that those are items that you can put in your hand and hold them right versus intangible dominant items, which include teaching consulting investment management.

But these are things where there s really not a tangible component.

So, if you think about teaching there s really nothing that you can put your hands on, if you re trying to judge the quality of your education, it is something that you can t put your hands on.

It is much more subjective right in terms of what are the elements or the things that we need to look at to determine.

What is a good teaching experience a good consulting engagement right So that s one of the things that makes the marketing of services far more challenging than the marketing of physical goods, although, admittedly both are challenging okay and that s one of the key ideas and concepts That I want you to take away from reading chapter one chapter: one Will also define five key characteristics of services. Okay services are intangible, and that is a concept that I ve just discussed or mentioned repeatedly with the previous slides, and that is that these services cannot be touched seen held in the way that a tangible product such as salt, a soft drink, can be held.

Some of the other key concepts we talked about characteristics of service include separate e in for many cases, if you think about service, the production of that service and the consumption of the service occur at the same time so think about.

If you go to a hair salon or a barber shop, the production and consumption of that haircut are simultaneous.

Another key characteristic of services is the variability, So it s really hard when we think about something like services, it s really difficult to standardize the quality of a service performance.

Do you think about when you go into a restaurant, I m going to use again McDonald s as an example to order a meal depending on the kind of day the person on the other side of the counter is having and depending on the kind of day That you Are having that service experience may be very different if you both are having a wonderful day and the weather is sunny, you might be both very pleasant and it might be a very good experience if, on the other hand, it s like it was last Week when we Had the really heavy rainfall and you ve walked in and you re drenched and you re exhausted, even if the person on the other side of the counter is very pleasant, you may not be an experience that you perceive may be very different.

Okay, so one of the things that your text will talk about when we define some of the characteristic services is that, unlike that can of coca cola that you might buy where we can standardize that and ensure that that can of coke is the same, regardless of Where It is sold and who s buying it, We can t necessarily standardize services to the same extent, so they are variable.

Another key concept is idea.


I go back to the example of coca cola.

We know that we can put a can of coke in a warehouse and store it on a shelf. Although it doesn t have an unlimited life, It is something that can be stored after it is produced stored on a shelf before someone consumes it and with services they are perishable and that they only exist at the time of production.

So we think about things like a hair salon, our barber shop, one of their challenges, is trying to figure out.

How do you schedule your staff to be there when you re going to have the most demand? What are most people going to come in to the Sun or the barbershop to get a haircut? Because if you have stylists and barbers who are available that day and you don t have customers that service that you re providing is perishable? It S not something that can be stored for later point in time, okay and then.

Finally, the fifth characteristic of services is this idea of rental access.

They re only temporary possession because you don t own it not in the same way that you would a physical, tangible product, Okay, so the five characteristics of services that you need to be familiar with are one intangibility to inseparability 3 variability for perishability and 5 rental Access Ok.

Now your text is also going to define classifications of services and their variety of ways of classifying services.

One is going to be, as you see, on this chart based on the field, and so I ll Just let you read over these both in your text and on the slide, but this is one way of classifying services.

We can look at the service field, entertainment, professional services, etc.

Another way of classifying services is based on the customers that are served.

We can look at consumer services, people like you and me, or business to business services. If we have companies, they re providing services to other companies or organizations, ok and then finally, we have Lovelock s.

Classification which looks at not only the at will looks at two things right.

If you look at this 2×2 matrix, let s look across the top right now, where we have people and possessions that is who or what is a direct recipient of the service.

Now, if you look down the side where it says what is the nature of the service act, it can be a tangible action or it can be an intangible action.

So Lovelock has basically created a 2×2 matrix.

So, for example, if we look in the first think of the people as the first column on your left, so we can have people who are the recipients of a service and it can be a tangible action such as going to a beauty salon or it can Be an intangible action where there is something, for example, services directed at people, s minds like education, the second column When we look at possessions.

This is the what is the direct recipient of the service, and you can have again tangible actions directed toward possessions such as laundry or dry cleaning.

You have a very tangible action being done to a product or possession like clothing, or we can have an intangible action directed at a possession so, for example, legal services, which is not something you put your hands on directed at an intangible asset or possession okay.

So I hope that makes sense also look at the four bullets on the Left, which, given the same definition but again think of this as a two by two matrix.

If it helps draw a box with four squares in it and if that helps you think about, and at the top of the first box, you would have people top of the second possessions and on the left, you would have the tangible actions and below that intangible Actions, if that helps okay, but if you have any questions about that, we can talk about that when we meet on Wednesday. Another key concept introduced in Chapter one, is this idea of the services marketing triangle, and the idea here is that when we talk about marketing of services, there are three key components, and that is the organization, the providers and the customers.

So one way of thinking about this, if we take Robert Morris as an example, we need a Robert Morris is the organization Robert Morris does internal marketing with providers, and in this case the providers would be employees of the institution.

So, in order to ensure that any promises that Robert Morris is making it has to engage in internal marketing with their employees, so those are some of the things that it does to ensure that they communicate and convey to their employees that this is really a great Place to work in some of the reasons you know the opportunities for professional growth and development, on the benefits having other colleagues who have similar interests and talents, as you et cetera right now, I m going to move to the other side of the triangle.

The right side, Where we look at the external marketing – and this is where an organization and again, if I stay with the Robert Morris example where Robert Morris makes external promises to its customers.

So in this case, say that you and the employers, where we as an institution Robert Morris, If you promising that we will provide an accelerated degree program, give you an opportunity to gain hands on experiential real world experience, So that s the promise, the external marketing that The organization Robert Morris provides to student the customers.

Now, if we look at the bottom part of the triangle, we see providers and customers and that s the interactive marketing component.

If you think about that, to the extent that an organization or an institution keeps its employees happy well trained and well prepared, they are able to deliver on the promise, the external marketing that an institution an organization does or provides or conveys to its customers.

So the providers and the customers at interactive relationship, in this case the staff and the faculty at RM.

You keep the promise that the institution makes to its students as an example.

So let s see if that makes sense, hope it does and again have questions about the concept we can talk about that when we meet face to face okay. So these are just this triangle: just shows how these three components – internal marketing, external marketing and the interactive marketing – are linked and tied together, okay and then finally, one of the other.

I think it would be helpful.

I believe it s at the beginning of your chapter.

They provide an overview of the book, so this will give you a sense of some of the main topics that we ll be covering in the book and, as you see the first three chapters we ll be looking at the foundations of services, Marketing and a lot Of that will be focused on definitions and helping.

You understand some of the key models in the field.

Okay, so make sure to read: chapter 1: The chapters are short, they re very fun to read, and there are some great examples and vignettes that are in the chapters and to help reinforce some of the concepts.

I also encourage you to read some of the review questions and exercises that are at the end of the chapter.

Ok, great look forward to seeing you on on Wednesday and if you have any questions, bring them to class and we will discuss them there again.

Look forward to meeting you thanks.


Pokemon GO Marketing Secrets 2 0 PLR- IMKReview

Hey guys, my name is Henry: go bundle of the PLO source code, calm, together with my condoms, on helping a knife, we have decided to launch talking one go marketing secret to point out plr. Now this pillar is very unique in which we had an award winning freelancer from a gaming company to write this from scratch.

They have the passion.

When I talk with her, she was able to say things like.

I had never heard before the past now, not only that we needles about the pockets top pocket ball.

Polka coins pocket gym all the details on what pokemon go can do to help businesses.

Now there are four types of businesses that pokemon gold movement will actually help.

The business to become more prosper, the first type is the local business owners, local business owners.

They actually need Pokemon go to seduce more sales for a business.

In fact, one of the business in Queens in New York has seen an increase of over 75 percent of revenue since the past few weeks, and the second type is youtuber.

People who are actually posting video on a day to day basis still be able to benefit from it As well, which we copy details about this. The third type is an online marketers.

Online marketers will benefit a lot from the Pokemon trainers, because Pokemon trainers reveal whether you like it or their human being, and the last one is e commerce business, which is extremely huge, huge, especially right.


Pokemon gold movement is only in few countries and is predicted to go beyond 2020 or two thousand other countries all right now, with these private label wraps, all you got to do is to focus on three things.

The first one is to down to the product which you can get it right now below this video and decide is to add it as necessary.

You don t have to do this much that much work, because all the work is already done for you.

You re talking about it and weep over page is already done for you to.

Thank you page, the step two, which is to get your customer list and the sis latter is already done for you beautifully done for you the graphic, the report, the full of letters, the PSD file, the Jeep has the PNG jpg PNG file.

Everything is already done for you all eager to do just put your name.

It can clean as an author, which is pretty much it really done, and you don t have to worry about the contents, because the content is going to be awesome, especially it s done by a freelancer from the gaming company that love Pokemon. To that all right.

She even mentioned that you know for the Halloween, you stop see actually work free capture all the time, and the last thing that you have to do, which is the third step, is to make massive cash from this very, very simple.

Okay, now, as you know, pokemon gold has received more than 15 million downloads in less than seven days right now It S up.

It has had more than 24 million daily users, which has a huge engagement compared to any other social networking site, including snapchat, Facebook, Instagram and so on.

So right now, study has even shown that the majority of the people that stayed in playing pokemon is about 45 minutes competitive snapchat, which is not about 20 something minutes, so it s doubled and he will triple the amount of style now.

Pokemon, go is only in few countries and is about to expand two dozen other countries, so you can how the movement is going to be bigger.

Now even right now is, are bigger than finger and social dating sites, and so on.

Okay, so go ahead only three step down the product right now and add it as necessary: make money from it which is a laptop okay, So go ahead and download it right now and we are looking forward with testimonials and we are pretty sure we re confident You ll be able to benefit from this woman, Go ahead and download right now taken aback.


What is an entrepreneur?

So, what exactly is an entrepreneur? It’s just a fancy word for someone who starts a new business, and if you’ve ever wondered what it means to be one then look no further… The folk here at Big Ideas Wales know that there’s no one better to tell you what’s involved and the skills you’ll need than: entrepreneurs.

So we asked some. Their answers can be summed up in four words: Attitude; Creativity; Relationships; and Organisation. So, let’s have a look at attitude – Having a positive attitude will get you a long way, even when sometimes things are not going the way you’d like them to! Be confident in your ideas, believe in yourself and persevere. It’s your determination to see things through that will make things happen, What about creativity – well think of it as solving a problem.

All you need is a little imagination, look at something with a fresh pair of eyes, think a bit differently and BINGO you’ve done it, you’ve just come up with a brilliant new idea. So, take a look around and ask yourself, how could I make that just that bit better – tap in to that brilliant imagination that you have and off you go! Ok, now Relationships Running a business is definitely a people thing! Having a good relationship with your customers, employees, suppliers, partners and other businesses is essential for success.

Be willing to talk to everyone and listen to what they have to say.

The more people you know the easier it will be for you to use your powers of persuasion and get things done! And lastly, organisation – To get to grips with the day-to-day running of a business, good organisation skills are essential. You will need to understand how to raise finance, manage your money and deal with tax. You’ll need to set up systems to make your business tick, from IT systems to planning and record keeping. The more organised you are the smoother things will run!

Yes, there’s a lot to consider, but many entrepreneurs told us that they asked friends, family, colleagues and professionals for help along the way, so you’re not alone! Starting a business is an exiting adventure full of new experiences, with some highs, some lows, some tough decisions and a lot of hard work! But as an entrepreneur the power’s in your hands, just tap into that imagination of yours, be positive, be friendly, be organised and you’ll surely be very successful! For inspiration and information on becoming Wales’ next young entrepreneur visit Big Ideas Wales.

Read More: 19. Investment Banks

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Kaatelal & Sons – Ep 1 – Full Episode – 16th November 2020

Good morning from goat Puttu to the fans of kid goat. No. I don't mean goat as in animal. Goat means .. Goat means Greatest of all time. It's the latest word. So I couldn't remember. So today I will show you goat Puttu's family member's well .. Snea .. Snea .. Glimpse, whatever it is, come, let's see. Do you hear the thumping sound? This sound indicates how our today will be. Oh, God. Here is my revered uncle. The salon in the Hathi market which was started even before the market came up, Kaatelal and Sons uncle owns it. His name is Dharampal But, like the small animals hide when elephants come the same happens with my family members. I am saved. Come on, let's meet the one for whom the almond milk is being prepared.

She is the younger one of my older sisters. Suseela. Not suseela, it's Su Shee La. Susheela. Yes, Susheela .. Sister susheela is very fond of beating up. She is fighting with her shadow. See .. And the elder one is only four minutes older to her. How much difference four minutes can make, see it yourself. Enough .. He'll stretch his hand from there itself and pull you. Isn't that good? That would test plan 'B'. We can't take a risk, Susheela dear. What if plan 'A' fails? No .. Don't get confused. Sister Garima's plan 'A' and plan 'B', both are to get married. Sister Garima has made a very long list. if she finds a guy who can tick every box in the list then plan 'A' will be successful. otherwise he will be my brother-in-law in plan 'B'. I think one fine day this rat will die under the weight of his own books. What are you saying? He could be your brother-in-law in near future. What? – Yes. I am thinking of making a film star your brother-in-law and you are thinking of making this skeleton my brother-in-law.

Will you die without using your brain? Use it some times. He has cleared CA foundation course in first attempt. Once he completes intermediate within tow years, he will settle down. And after that straight to the wedding altar. After that straight to Switzerland. Oh, come back. By the way, what happened to the milk? Come on, let's go. Oh, God. the girls fooling around in room don't know that their dreaded dad is approaching the room There will be a blast now. Good morning, dad. Take this. Winter is approaching, dad. Remove it. And are those needles or dumbbells? Why is your forehead sweating? Dad, what's this? It isn't sweat, dad. It's rose water. She may not be bothered about her skin but I have to worry about her wedding too, dad. You know it. Here, take it. Hey! Keep your eyes closed, dad. Get the feel. I would say, use rose water instead of after shave in your salon. People will go crazy. It's a mind blowing let's rock idea. Focus on your studies, dear.

You don't have to worry about the salon and the customers. Okay, dad. Okay, dad! Did you see, she changed the direction of the wind. No one can challenge sister Garima's talent. Oh, sorry .. I forgot about my mom. No one can beat my mom in making fool out of others to serve her own purpose. Come, I'll introduce her. Oh, wow! Nice. Whatever it is Mrs. Dharampal cooks so well that even her worst critics will love her. Honestly. Hey, Chanchal. Just now when I saw time, it was 7 o'clock. Now it's 10 o'clock, we haven't even started cooking. – Hey, sister, chill. Why do you worry when Chanchal is here? Look here. I have cooked everything. I was about to season it. – You are so nice, Chanchal. Let me season it at least. Okay, do it. No .. Don't be confused. Aunt suffers from amnesia. She does all the work. And my mom takes all the credit. Can I get breakfast? I'll serve it right away. He thinks he is a king. But he isnt. The big bungalow you see is ancestral.

But the subject is poor. They are terrified of the king. Look over there. My dad. – Brother taste it and tell me. I have made it. With sugar free. You have all the qualities of women. Get a skirt stitched. You are the heir of Kaatelal and Sons. Start coming to the salon, Ghanshyam. Leave the mobile and hold the razor. Son of an ass. I won't say anything. Okay? Okay, I will tell. You keep quiet. 'The person you are trying to reach ..' 'is not answering.' tAnd now 'You can try' the idiot is not answering. 'after some time.' Hot 'Poori', dad. Well, dad what's your program for today evening? Are you coming to Raamleela? Yes, dad, it's been years since all the family together .. – What's the point in asking the same question every year.

There is nothing new in it. You all go. Okay. – But before 8 pm entire family should be back home. 8 pm But at 8 pm even Sita 'Swayamvar' is not over, dad. Sita was married in 'Treta Yuga'. Girls who stay out after 8 pm don't find husbands in this 'Kali Yug.' We don't want husbands, dad. We want boon of freedom. The nonsense you talk in front of your dad is the boon of freedom, dear. But, dad .. – Why are you irritating dad? He said he won't come. So let him be. Come on, we're late for college.

Take it .. Eat. – Carefull .. Oh, professor. I couldn't become one, Brother. Don't call me professor. The guy from Sharma furniture owes us 25,000 rupees since last one and half months. Neither is he selling the chairs nor returning the money. He is not answering my phone since last 2-3 days. In the salon chair are making more nose that the scissor. It is very embarrassing. Give him a earful on you way. Yes, Brother. Okay. Uncle. I am quoting the color from uncle's face has drained looks like Garima, Susheela will have to do the what's needed. Uncle we'll take care of the guy from Sharma furniture. You go to the college. And don't be tense about this. I'll talk to him. That's fine. But don't create a fuss there.

And reach college on time. Shave my beard, Dharampal. Take a seat, sir. Okay. I have ordered new chair. It should be here in a couple of days. Old man Dharampal is calling repeatedly since morning. I am not answering. But, isn't the chair ready, uncle? It's loaded in the van too. Why don't you give it? – Shan't I give you one? I've got this chair through special order from abroad. It doesn't suit the old man's personality. I have an offer from Gharaunda. They are giving me 5000 extra. This chair will go there. You are making a grave mistake. Do you know that a small mistake can cost you dearly? Who are you? You are interfering in our talks without asking. Uncle, have you heard of Susheela Ruwel? The same girl who had thrashed everyone last year in Raamleela? And who had thrashed Constable Bahadur Singh's son last month. I have heard. But not seen her. She is herself coming here. You can see her now.

I'd say, scoot from here. – Why should I be scared of her? She is Susheela. My younger sister. And I am Garima. She has beaten up anyone since last three months. I've stopped her. So unless the chair is sent to Hathi market no one is going anywhere. Okay .. Dharampal has sent his daughters as recovery agents. Now go and tell him that I have pulled this chair from under his bum.

So not to sit else, he'll fall with a thud. Will you make my dad fall down? You, useless bat! Susheela. Hey, Uncle, run! Hey! What happened, Mister? Where are you running off to? Yes, Garima? He was calling dad, a bat. – A bat! Look, he said again. – When did I say? Hey, Chote, get the car. Get the Scooty. Hey, Chote. Race it. Come on .. Be Quick. See that. This anaconda is back again. I don't know whose shop he will swallow this time. Yes, Mr. Avtar come over here. Come quickly. Yes.

Hail Mother Goddess. Bring it. Sign these papers quickly. This shop is mine and the carom board yours. Didn't you get it, Mister? I am giving you so much money that you don't have to work at all. You'll have lot of time on your hands. So I've brought you carom board. Look, how well I take care of you. Mr. Jagat if you could give me another chance .. Okay, Mister I'll ask you an objective type question. When the bank was sealing your shop who paid your EMI then? You did. – Yes. And I had given you my number while leaving. Yes. 96 86 62 .. – Enough If you remembered my number you should have done, right? What's it called, digital payment? Right? If you don't make payment tell me what should I do? Well ..

seize my shop. If you are giving the answer, innocent man, then why are you asking for a chance? Take this. Sign on these quickly. Come on, clap. Clap, next is your number. Clap your hands. Sign it quickly. Avtar You don't come in between, Dharampal. I came in between right then when the foundation of Kaatelal and Sons was laid right in the middle of Hathi market. According to you, if a farmer has a problem should he sell his land? What should I do, Dharampal? I had taken loan to fund my son's engineering. Hey, hello. Do this emotional drama later. Hey, there, give the lock. Pull the shutter down. Whose message is that? I have transferred my one day's income. And I will do it every day till Avtar's shop is not freed from this vulture's claws. Rest of you see, what you want to do. If we had fun together we'll face the problem together. This is my four days' income.

Here it goes. 'You started a wrong game, Dharampal.' Before you punch him next, check your location on Google. Brother's area starts from here. We are the entrance of Hathi market. Get down. Mr. Dharampal. Remove the van. – Great. Wow .. – This is your discount. What is this for? Due to delay in delivery. Sorry for the inconvenience. Move the van. – But, Mr. Sharma .. Brother. That Mr. Sharma was shivering like a dry lief in front of me. You have proved that you are Kaatelal's blood. There has to be a surprise party in Raamleela today. 'In the court of King Janak' 'when the bow of Lord Shiva breaks' 'Parashuram comes angrily with an ax in his hand.' 'Sita' 'Ravan will keep you in his heart.' 'No, I am waiting for Lord Shri Ram.' 'He will surely come.' 'His message should be coming anytime.' 'Try to understand what I am saying.' 'Ravan will keep you very happy.' 'Dad!' 'How did he come here?' Hail Lord Ram! Greetings, Lady.

Lord Shri Ram has send you this. 'If dad sees Susheela as Hanuman' 'then I don't know about Ravan' 'but our Lanka will surely be on fire.'.

As found on YouTube


Why is 0! = 1?

Why 0! equals to 1? Okay. Because it does seem to defy the idea of you multiply down until you get down to whatever one, and then you stop. I'm going to argue for this the same way I would argue a very sort of reverse of.. Oh no, not that. How would i do this? How do you argue that? Because you'll take it to be true, right? But it's the same problem when you say on 'a' square, but we define powers as you multiply this number by itself that number of times and That makes sense to you, but the definition breaks down The U7 definition breaks down when you go to cases like this So how do you argue it, or do you just accept it and don't think about it? *Laughs* Don't think 'bout it All right people let's play a game, okay Someone at the audience: Mario! *laughs* No I still with a number, shall we? Okay. Let's go. To power of one? Everyone: 2. 2 squared? Everyone: 4. 2 cubed? Everyone: 8. Okay. You can start to see what's going on, right? We don't need to… *Laughs* People who spent time on their phones recently know this numbers VERY WELL.

Now, ah… Now, you're used to do it forward aren't you? You do it forward and the numbers get bigger, okay, but just as equally You can go backwards and the numbers get smaller, do they not? As you power decreases you divide by two And then you divide by two and you divide by two and when you get to here We have no reason to think that the pattern changes right? so this pattern becomes this and And so we divide by two and you get this. And you keep on going and it keeps making sense Okay, now therefore Can you argue for me? Why is your factorial is what? Tell me what 1! is.

Everyone: 1. 2 factorial? Everyone: 2. 3 factorial? Everyone: 6. 4 factorial? *Laughs* Okay. So, this time, how do I go backwards? I divided by 4 and I divided by 3 then I divided by 2 Everyone: Oh my god Can i just say, can i just say… the reason why I bet a big deal that this is because See this is what makes maths It's what makes math interesting to me. You see math is, uhm, it's an imagined world That's the point of it, right? Like I know maths can be used to do stuff, and that's, that's nice, okay but um The point is that oh actually I'll come back to that in a second The point is that it doesn't matter if it can be used for something or not the the point is that it has a consistent system of rules. That's meaningful, okay? Here's the amazing thing right There was a guy. [there's] a guy, a french guy, and his day was for you, okay? And he was the guy who we earned he discovered this Have a look at this for a second.

What is this ah? Yeah, language for this. This is a wave function [now]. You don't know what wave function is. I just drew it okay, but Amazing thing about this. This is what, I mean, this is what fourier proved, okay? is that this wave function can be made up of can be Composed of just take a whole bunch of sine functions, right? The whole variety of them some of them will be big, right? Some of them will be small. So you have to change… let's say you have to change this coefficient on the front and you change the frequency, okay, and if you add enough of them together Okay, and so on You can make you can make anything, anything! You can even make weird looking things like this You like, I can make a function like that. It's a wave function. I know it doesn't look like it It's got straight lines, [and] what's with that, okay? If you add up enough wave functions Different ones like this, okay like this one.

You can give us a else now. Here's the interesting thing What was fourier after? He just thought this was kind of cool. It was like. This is interesting, right? I wonder if you can do that, and he gave it to go and it came, okay? Uh he was not at all thinking about practical applications, right? He was not thinking about, you know, a world of electric communications which uses this routinely in order to, you know, How does this thing know to convert weird stuff, which is in the air? into sounds Sounds, right? How does it do that? Answer: using these, but fourier wasn't thinking of those, here's just like: Cool! Let's just see what happens. And the application came later, almost every field of mass Complex numbers, like, why are we doing that for? They come up all the time for engineers, but that's not what the people who were thinking about them were thinking.

They're just like it's cool. Zero factorial equals one. It does make sense just like Something power of zero equals one.
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Fitness Experiment: Glücklich durchs Abnehmen? | Muss ich schön sein? Folge 1/5

[Music] she probably knows that in the morning too from the mirror and actually thinks i look ok but the belly is So in the last few months my hips got pretty fat i find way too much fat i'm really muscular i'm not exactly right now I often don't feel really good in my body and when I'm up look at instagram then i think all the guys only look out of the ordinary six pack and heavy upper arms and then I'm still dissatisfied with mine body i want three weeks right now hard work my body and find out if I'm comfortable then [Music] and over there is the coast and me hope he can help her hey what's up properly off I have nothing to do with really big muscles Or something like that but just a bit more defined, defined body but as little fat as we can to say what to do so that something could be done for them out there yes that feels so awesome I would say let's see something together my values ​​result in body composition body fat percentage muscle mass and then look what we're going to put in the pillory of this cool that I have never done that [Music] then you have them here now muscle mass that said you were at 32 percent it is the average range as it is in any case in need of improvement his body fat percentage 1 percent is 19 8 All that we see here is disastrous health-wise great but also for the city figure that's not that either optimal as we imagine it together 90.50 I would like to measure that with you that would be for me and now yes, I have one too now looked around a bit on instagram then you can understand there you are even that is kind of a blatant one feeling of I'm just too fat and I'm just kind of not good enough or yes that's true so I'll say it up insider posted you always know that in the best moment my photos post is that is definitely also gives people who think okay kristic always like that and I am aware that it is definitely a weakness never fast food that can lead to negative thoughts at first I am also aware but at the end of the day exactly what I do want to get across because that can motivate people and a little give pain because pain is simply a great move and to be with to start something I can now however here put together the whole thing is also muscle building strength gain fears that So now cut it for the next three weeks, but now it was in stake that will be tough that we as soon as we catch right with the first device he should go up here now the last way is really very good, you always have to stay exciting not come up anymore what is it that you really enjoy now I should already be able to ask a little whether that is also on the in the end all that is worth feeling a little better in the swimming pool on the mountain All of this will definitely be that here after three weeks remember and once you are in then everything will be easier for you outdoor pool all of the outdoor pool [music] [Applause] how long what do we do now for a few minutes still more whole now yes the reason you said i want to put muscles on me was That was also very much from the pain because everyone was around me always said hey chris but mostly for the study does something although i do I really did a lot of sport back then, but I didn't look like that that is now working shortly before I was 17 So there you found yourself somehow too thin so you can see that my upper arms were just as good as mine forearm and I saw that I only saw the other and that was yes then also with his movement for me to really get started with the training after twelve weeks it was absolutely amazing the reactions I got like I said it got me too Being really motivated for the tournament is not so nice when I'm one now If you watched the game, I would definitely say yes, I like it when I go watch game ten centimeters belly circumference has been the since this week different from you I want a little something if you at least maybe that Not only with all the training but we also need nutrition switch travel bot should you have to malevolently also mine whole wheat bread fierce exactly is so much cheese that will be less today because that is a lot So all in all, I can remember it so I can less of what I like to eat that is exactly where it is sun and rain everyone at the beginning meets the most important thing for you in the calorie that we end up the day is just slightly different, most of the calorie deficit is just too hate like a punch in the stomach pit so okay you're somehow bigger than them norm your arms are puny, your stomach is too fat and you've already eaten always wrong so number has the first difficult in the end that gets great first day of my experiment it starts today Butter and cheese have to hit jam not as good as I do I have and can eat that said delicious cereal with a few nuts and almond milk really works, i didn't get what but very good chris said yes, I always have to stay to myself, I don't know when that last time so many vegetables and greens in a shopping basket that he now had i did it now a member of the gym [Music] once you've overcome yourself there also really bock 25 that should be content here [Applause] [music] so today i have really sore muscles in my forearm in my shoulders in my upper arm a little in my stomach so today it really falls me pretty hard to get up but I definitely have to go today gym [music] the first week of training is behind me So I would already see the difference that it is on the hip a little less I would say a little on top everything should be tighter that's so cool even though I've only been doing this intense exercise for a few days I seldom felt so weak in my life as I do at the moment I love my bread and cheese so much I think you can tell by the cheese side it has become a bit flatter again it is getting slowly I'm off work and I'm still meeting my colleagues here in the beer garden and it's bombastic weather i really feel like a cool, light one that my crop doesn't eat that or what I always have to eat lightly stay stocky says my fitness coach I've been doing it for a week and a half that is already driving so slowly is on my nerves But I think there is a little more happening in my face I feel a bit violent on my face I'm on my way to the It's been work since 9 and I already have to think about how I plan my day when I think about how much it will cost incredible [music] amsterdam actually have that the stomach is as good as gone [music] instead of doing some work on the muscles totally great result before the three weeks of training are now at last over i meet chris now and i'm very excited about what you mean body changed i would see 73 it was really exhausting so i did I took a lot of good things out of it somehow, for example the change in diet was also good for me physically I think a few things I would keep but not so extreme what I've noticed is just that I go out less and that less often I meet friends do you know that about yourself at the beginning it was already difficult time that was also a time for me when I questioned that, that makes everything I need all of this for sense the time and the routine has become easier for me and then I noticed more and more what is important to me how can i share it optimally and i definitely wouldn't want to miss first check what the results say [Music] So you really have the last time suffered and accelerated especially the body fat percentage so that is really the most amazing you have now i put on in the short time of 19 8 15 percent lower that is madness that is real crazy that was his problem area and then two belts snow so it was really busy we look something does one say so here one sees now here very well that is now only 82 centimeters what that is, that means you have 88 and a half centimeters lost and that is really madness you will then for yourself if you are now before the game go what do you have a feeling so often now correspond more to that how I would like to be but of course I also know what the right price is i pay for it at the beginning i thought it was really cool and then I wondered if that was really the case It is good that you can almost see your confirmation his body picks up and that is also something very dangerous that could also be fully good that at some point you can't stop anymore want that can also become an addiction the whole subject that is another one Maybe also tip everyone that they just see that we are not one-sided that you only go to the gym and only think of this body but also that Other areas in life also do not take into account all of this fitness experiment made for the reason that I don't want to feel more beautiful and now I don't ask so in retrospect I actually had to be beautiful what would you say is important once only to gain self-confidence and that helps you because the workers help the nutrition at you you just have good self-confidence but only for the motivation to look beautiful it would be for others to do that here and there I give you right that only helps a little to find oneself china knows because the awareness stands my fitness experiment is over now i want to Find out in the next few weeks whether I have to be beautiful at all I would be interested in how important is beauty to you, write me that please in the comments

Race 4 Fitness #2 Race 4 Fitness coach training

hey a-team welcome to day two of Coach training I am so excited yesterday day one we got to see you share your goals you're wise and then that a time that you are going to invest into your brand new business today I want to focus strictly on personal development and why it is so important not only for you but for anybody in growing their business or growing their hearts listen I've helped enough people over the years that I can tell you the one thing that is so important yes we can help people lose weight get hot get healthy get amazing results and build energy but the one thing that's missing and we can help them and ourselves is feeding the soul fading the mind catching our tongues before those words come out this is where personal development going to be the one area that helps you build your business in fact out of the three vital behaviors that you need to live every single day in this business which is inviting being a product to the product doing your workout and drinking your shake personal development the third I think is the most important vital behavior within your business because let's keep it real we can do all those things but if we don't believe in ourselves how are we going to help others so I want to give you guys a list of my top personal development books that truly are game changers of them in my business and I know we've already shared with you guys the compound effect by Darren Hardy is big and I know a lot of you guys are already digging deep in this and absolutely it will change your life the other one that's really really similar but is the slight edge is a great affirmation as well really really close to the compound effect in addition eat the Frog is a must I recommend that being your next book that you read on the list here then there is also Jab Jab right hook fabulous book last but not least is go givers go givers was the book that I truly think taught me how to give more and take less that is the moment my has change is when I looked in giving instead of receiving so personal development is the one area that you have to make a non-negotiable within your business listen you might have five minutes a day to do it you might have ten minutes a day to do it you might need to do it when you're dropping the kids off at school and you're listening to an audible in your car it might be a book in between doing laundry maybe on your lunch break but this is the deal I need you to make it non negotiable within your business it doesn't have to be a book a month a book a week but it has to be something that you commit to because I can tell you one thing when I see a brand new coach or even the season coach och coach on social media it is so obvious if their head and their mind is in personal development it comes through their posts they're so motivating they're so direct most of my post come from personal development I don't just make those things up that I post it comes from what I've read and what I fed the soul that is what motivates me I don't wake up every single day nor should anybody and have that motivation to change the world but I can tell you in those days where I'm down or I don't know what to do or I don't know how to move forward or I don't know where to start personal development is the very first place I go to a lot of times I'll listen to personal development while I'm doing my laundry or getting dressed in the morning and getting my girls ready and they get to hear it too it's so wonderful so the thing I want you to know is the tools are everywhere within our business here and on our team page the race for fitness under files we have a list of the top recommendations of personal development books so when you run out of the list that I'm going to provide you in here we have more provided to you not only that but beach body itself provides you with so much personal development because we truly know that that's what's going to help you grow as a person that when you're logged into your website there is actually a tab up top that says success when you hover and click on that bring that down it opens up personal development for you that beachbody recommends as a company in addition when you became a brand new coach I sent you a welcome letter that gave you a link to the Platinum presenters this is vital platinum presenters are more tools that you get is a brand new coach in helping your team be successful helping yourself be successful when you log into platinum presenters it takes about three days to get a response back they you'll still you'll get a message back and then you'll have access to all of their training it is so awesome to grow your business you've got all these tools so when you wake up each day and you wonder how to learn more tools they are there I want you to implement them this is the one thing that's so important is a brand new coach kick fear to the curb you can learn everything that you want to learn within this business but the one thing I cannot do for you is make you implement them so every single day you learn share it stop sharing what you're reading start sharing what our team is doing go out and live it I lived this before I even knew I was working at I shared the journey of food prepping and and personal development and all these things and then I'm like oh my gosh I'm work I'm oh i guess i'm working the business I was just living it I loved it I've changed my life because of these three vital behaviors because of our amazing team but personal development is so important you guys so I want you to comment below what your commitment is I want you to share what the team here is it easier for you to read a book or actually to have either a DVD right so I want you to share what works for you I'll be honest I very rarely have a book in my hand I am much more of a stick of CD in and drive or stick a CD in and get my housework done so for me that works really really well I want you to know there's no wrong way the only wrong way is to skip personal development so if you find yourself struggling in the beginning or two years in the very first thing I want you to ask yourself is have I done my personal development today so again share below let's get started let's grab a hold of you and I want you to commit to what it's going to be what book is going to be first what book is going to be second and how you're going to listen to it so share below and let's rock this out

Fitness Pilates Boutique Workout 1 with Rachel Holmes

well hi everybody it's Rachel I was here and welcome to the first ever fitness pilar takes rollers and vitality butene really excited that year to join me this week the next exciting addition workouts of mindset coaching at nutritional coaches I mean speed a bit more a boutique is it's an attempt certainly we're still in the choreography to go studio so every workout today will be between about 10 to 20 minutes or we all you'll need about and its subsequent warehouse you might eat a mini ball the Swiss ball also very nice one or two kilos great positivity coming through on the Facebook group already make sure that you downloaded your baño you filled in the questionnaire because this is just as much about mindset about nutrition about health and well-being I'm feeling great about yourself your body it's all about looking and feeling positive and totally fabulous so shall we begin this is a shorter Pilates workout it's functional it's progressive you'll get some classical fitness blood taste movements mixed up with progression body conditioning body weight training floor works and triplane which who will be moving the body in three planes for back side to side and rotating so in these short workouts you'll get a full body workout concentrating on your core and linemen cut breath and of course mindset so are you ready without further ado I'm just gonna sum slightly on an ankle here so that you can see and we can work out together so find some space let's have a little bit of still time quiet time we're going to do our workouts then we'll do a stretch and then at one minute meditation and visualization so if you're doing this with me on your phone on your iPad or your computer give it your best shots as much energy as you can I'll motivate you and every day with our daily practice we'll get better and stronger leaner and more positive p.m.

Pain all the way here we go you so great positioning Madhavi toes landing up in the middle of your knees and hips let's bring her attention to our core course it muscle around the center here let's just contract bring the shoulders back and then squeeze the back of the shoulder blades together so the shoulders are rotated slightly back heads looking forward so we starting that beautiful posture close your eyes deep breath breathe air and breathe out now as we breathe air breathe in all the positive energy beautiful sunny day breathe out any chatter that your mind has let it go clear it away breathing again now as we connect we're going to roll down so to knock the head roll the shoulders your hands coming to the floor hands down now walk the hands forward to the end of your band and hold stabilize in that plank position shoulders away from your ears let's just establish that position and every time we do this routine we'll add on a new movement so hold so getting used to how the body feels here toes underneath now let's walk the hands back up bending your knees rolling through the spine now reach both arms let's go extension head neck and shoulders roll down use your core muscles to support the body walk forward first movement to add on is one press up took in the elbows let's go down to a Pilates press up push back one more time if you need to drop your knees no problem try and do the two walking the hands back in and at the end of every workout we're gonna concentrate a little bit on flexibility as well so I'm trying to improve my own flexibility so it's great that we can all do it together walk forward let's have our next exercise that one push up really strong holding the upper body still let's bring one knee in so imagine now that you're almost doing like a sit-up if you're lying on your back bringing your knee to your chest how this is tilting underneath lovely two more shoulders are strong i thinka tips are wide supporting your upper body weight as hold so hopefully you doing this first thing in the morning with me it's gonna set you up at the day giving amazing extension let's walk it forward a few moves to not only is your brochure now hill climbers through can you see my upper back stays very still great workout here the lower abdominals now the shoulders are working hard let's do one more take one knee down to the mat extend your right arm on your left leg says go for a balance challenge had the controller's look down now once you've established that position the arm of the leg down to the man's come back a decayed tap down so we'll do four of these on each side use the core muscles think about the center when you open your leg in now let's take a breath there take a breath out extend the opposite arm again switchboard reach tapped up now the goal here is to keep the smile as still as possible you'll get a little bit of movement of course as you move the limbs let's minimize eyes hold Romilly come back it live in a roll back up through the spine head down shoulders down let's add on a little bit more yes sir this is a mini workout or moving through a little bit quicker so you know where we got it you know modify or come to this at any time to Brussels now tucking in the elbows strengthening the upper body feels great doing this in the morning there are eight hill climbers so even though the workout is short let's make sure that everything you do counts that it's quality not quantity now its adult here and just hold the upper body and abduct the hair so the hip and the muscles around the pelvis is so key to your Pilates practice boutique now bring the knee across to the wrist now my shoulders are working hard my upper body stabilizing my rib cakes is still one more hold now take the knee down take the pressure out of the wrists very light fingertips now let's just go for hold do two breaths in this position breathe air breathe out breathe in again now bring your own but you like it still no movement from this imagine that you're balanced on a glass table but you know what if we were told anything everything very still we breathe out the connection there one more time let's put your harmony like back in by sitting back I just stretch maybe shoulders alone now just gonna turn my map to face you but not likely to roll up through the spine a masseuse a man severely what if you can't feel their problem 25 so just moving the other body into three plays man again me wrong electioneer and shoulders down how I feel a rotation to the left a little bit further biggie biggie goods the center have not got a mirror so let's focus on keeping keep your body line in your mind's eye you might be feeling when your arms down go again extension she was since you ship Elvis want you to move your pelvis through this rage movie upper back bring me up since then – now push nips to the right as you take your arms over my sister good two more so we have lateral flexion there we go over the top thumbs around again nobody stays still now and rotation to the left that's always going with you in life except your spilling damn it slowly one vertebrae at a time I just come around on to turn this way cuts you back what do you want sir so just some very simple work here for the call shoulders down now just some routine so contract let's go round off this bar I'm going to drop down breathing out and then we're going to breathe in and come up we'll do four or so only four so ensure that your technique is absolutely spot-on all in shoulders back relax the shoulders if you can see yourself in a mirror check your alignment again you're moving out of the sagittal plane a little bit in a second then adding some rotation because we tend to lack mobility in the transverse plane and fitness Pilates is always about working on the weaker areas the weakened links mr.

Reach forward now what oh it doesn't matter which one you do do the same thing but rotate and sweep the arm back and let's meet at the top and then the other side roll it back a sweet round the shoulders reach fine and again it might be a different experience on both sides to reach forward drop the head reach it back again when I'll extend the spine all the way so always trying to mobilize the spine in every plane let's reach forward forward fold and then roll down now if you aren't able to do a full roll down choose your option but again a really key component of fitness pilates is roll it up roll it down so if you need assistance so you need a band or you need to hold onto your leggings you know you can I'm gonna hold it down gonna break one here I'm going into sixteen single leg stretch movements are you ready and after that or follow it with eight double leg stretch and this is your challenge I ready let's go three four keep it going seven now we have a long tragical let's get that breathing mind-body future good for to go for to not bring both knees in if you need to rest your head and shoulders you know you can eight for this double leg stretch variation feels good sunshine along everyone it's the boutique that last one but I could sit I just really okay final exercise let's do some variations for a shoulder bridge so tilt the pelvis here's your technique let's get the glutes involved roll up through the lumbar spine all the way up pause now let's just try not some balance challenges so I'm just going to get the abdominals here they'll stay engage they'll all be working as they should how much is balancing by walkie one heel off the world now you can stay at that point or you come with me and take the Lenox so I'm going to lift the leg up get a stretch on the hamstring bring the near basic back down there were 10 add on some abduction all that stuff within the air and down so let's go and do this together extend the leg out to the side lower down only two more so extend with the toe abduction bring it in and lower down keep pushing the hips up you can do it stretch to the ceiling abduction bring minion and then lower down okay let's go for stretch okay three breaths everybody breathe close your eyes breathe out again let's go for you to get and breathe out she won't breathe okay let's roll all the way over and come on sir just a minute a flexibility which a minute but on the end of every single workout in the wellness boutique now I don't know about flexible I'm really trying hard to gain more flexibility so if you're the same with me let's make a conscious effort to really stretch every single day so push your hip down lift your knees both knees together if you were able to lift your head and shoulders then please do and let's do the four breaths are we ready breathing breathe that good come on really get into those muscles oxygenate the body breathe in breathe out two more feel the court stretch and out good okay holds and let it go well done no thought except hands and D shoulders now push up into a plank position to just walk your hands in and I'd like you now to just move into a modified almost like a down dog to get your hamstrings and cardless as a screaming we need to do this more are you ready three breaths it good and exhale push down with the heels so good it feels so positive after this workout so energized so flexible which is exactly what we want one more breathe it in breathe lovely our final stretch is it flex it which again is such a key area so push into the hip extend your arms and we'll do two breaths in each side let's go breathing in and breathe out now I'm increasing the range in below that you could stay here or you can extend if you choose let's change size so I can push that hip forward both arms go back breathing in I breathe out South down okay I need to sit comfortably however you want Grusha legs legs extended next minute it's just a little bit me a new time at a relaxation to focus your mind on the day ahead or if you're doing this workout at the end of the day you can rewind you goes through everything that you've done today just replay it back and let it all go and then we look forward so close your eyes deep breath inhale through the nose and exhale now would be to take yourself away you've had a great workout feel very refreshed very energized more flexible challenged your core and some of your weaker areas now I need to focus on your mind clear you mind of any cancer anything that's going on let that go just concentrate on my voice today we're all going to have the most amazing positive a productive day even a meat interesting people and any barriers or obstacles that you come across today be able to just push through smash out of the way forward move through today getting energized any positive to everybody around you pray there three heads lights were for your eyes I really hope you've enjoyed our first workout together been exciting I would so love your feedback please let me know how you feel if you enjoyed the workout I'll see you on the Facebook group I'll also see you tomorrow and tomorrow you'll need a mini ball a little round bendable to do the workout way and so I'll see you tomorrow have the most wonderful day see that

Rugzak als fitness tool? | Trainen als een militair | Military Workout #2

We as soldiers are in areas, such as here in the woods where there is no gym. But of course we want to keep training. And the resource we use today is actually the home of every soldier and that is the backpack. And we are going to make it heavier and then we are going to use this as a training tool. I have a 16 kilo bag, I put it in. And at home you can use and fill bottles of water. You can use garbage bags that fill with sand and stack them nicely and then you go with towels or with sleeping bags or with blankets are you going to fill up the case, so that you have a whole. You actually make your own fitness bag from a backpack. Okay, the first exercise is back squat. We will have the backpack on our back immediately You are ready.

Starting position feet is wider than shoulder width toes slightly apart. You split the ground so that you have strength on your thighs. We pick up the bag. Pick up from a straight back. And you put it on your back. You have to distribute weight evenly. Then you go as far as you can and the sales really come from your heel. So you work from your heel and you focus on the ground 3 meters in front of you. Yes then your head is proportional to your upper body This way you do 15 to 20 repetitions.

Okay, the next exercise is a bicep exercise. Arm muscle strengthening exercise. You stand, feet shoulder width apart you pick up the bag. Make sure you pick up the bag with a straight back and you distribute the weight evenly. We're going to curl the biceps. You are ready, elbows next to your body. Pulls up the bag and you stretch completely. In this way you are working on the bicep curl.

Just stand up. And this way you do 15 to 20 repetitions. Okay the next exercise is actually for the front of the shoulders. We'll grab that bag in the following way right away and pull that bag actually to our chin. Your elbows are high and won't go beyond your chin. That is injury prone And you lower the bag again. Looks like this, you pick it up. You stand up. Your feet are shoulder width apart. You pull the bag towards your chin and your elbows are high. In this way you are your front from your shoulders to training. This way you do the 15 to 20 reps. If we analyze a soldier who is operational in action, then this is a kind of failure that occurs very often.

Shoot, get ready, kneeling shooting position, from kneeling to standing and forward again. In this way, those men on the shooting range are quite often busy training that way. That's why we do this strengthening exercise. Because that's super good, that's bone strengthening. You actually grab the backpack on your back. And we are going to make a failure pass. What you do, you are ready and you take a step forward. You descend, and push off strongly, to starting position. Sag, push off forcefully, to starting position. That way you are busy training your legs. You do this exercise 15 to 20 times. That means 15 to 20 times with your left leg, 15 to 20 times with your right leg.

The next exercise is the back row. For the top, back of the back. We stand in front of the bag, feet shoulder width apart. You pick up the bag and this is actually the result of the rowing movement. It is equally important that your back is straight and not convex So you look ahead, your back is straight and this is how you do the exercise. 15 to 20 reps. The next exercise is mountain climbers for the abs Place your hands shoulder width apart on your backpack. From this position, is of course also super good for your core, you actually always jump feet. Okay this way you are doing mountain climbers and do 15 to 20 reps. You have now seen the entire series and we are going to train nicely.

Between the exercises you have 30 seconds of active rest, then you are nice to run. You come back and then you go to the next exercise. If you are a beginner you do 2 series and if you are advanced then you do 3 series Well train well. Don't forget to subscribe to this YouTube channel and have a blast with that backpack.