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Hi, this is Jeremy Nelms with noexcusesfatloss.com. First, I want to thank you for downloading the free four-week fat loss program that we created and in order to help you get through that, we want to make sure that you can safely perform the exercises. This video is going to help you with workout A and if you will kind of follow along there on the workout sheet that you should have printed out by now that would be perfect. So again, this is the video for workout A. I am going to show you the six exercises, kind of walk you through those, give you some safety tips and pointers that will go from there. Alright, so the first exercise on there is the front plate squat or a plate front squat whichever way you want to say it. Before this exercise, what we're going to need is a plate. Now you can also use a dumbbell, but ideally for this one, we are going to use a plate and you're going to have your feet about shoulder width apart, toes are going to be slightly out and then you are going to drop down into a nice deep squat keeping the head and chest upright. You want to make sure that you inhale on the way down and exhale on the way up. As you've seen in the report, you are going to do this for 45 seconds and then you are going to rest for 45 seconds before moving on to the next exercise. From the side, it looks like this. So you can see that you want to keep your head and chest upright the entire time. Alright, so that's the front plate squat. The next exercise is for the back and it works a lot of the postural muscles of the back as well. So we're talking about the big muscles of the lap, but we're also talking about the traps and then all the muscles attached to the scapula that really help to pull back the shoulders and create nice posture. On this one, we're going a one arm cable row. So I am going to move right over here and you are going to get into a split stance. You want to make sure that your arm could be completely straight and that the weight is off the stack so that you can get full range of motion. You are going to pull clear back right from the outside of your chest and then let it go back in. Exhale as you pull, inhale as you let it go back in. Always control the weight with the speed of the movement. Exhale, inhale. When you are finished, and you'll do that for 45 seconds, you will do one side for 45 seconds and then you'll switch into the other side right away for 45 seconds and then you'll have your 45 seconds rest period. I was getting some questions about what do I do about the fact that this is one side and then the other. And that's how we are going to handle that, do 45 seconds on one side and then switch everything and do 45 seconds on the other. The other important key factor whenever we're doing a one arm or a one leg exercise is to always do the weak side first, okay? So again, that's the one arm cable rope and some of you may have some bands. If you have got a band, just go ahead and attach it to a sturdy object and then do the same thing. You are going to pull right to the outside of the chest and release, pull right to the outside of the chest and release, and then you will switch and do the other side with a band, okay? Alright, the third exercise is the Dumbbell Lateral Raise. With the Dumbbell Lateral Raise -- let me get this out of the way here. We're going to take our dumbbells. We'll face in the entire time and we're going to exhale and bring them up and then inhale the way down, exhale on the way up, keeping the palms down, inhale on the way down. Again, according to our workout protocol, during the first week, you are going to do these for 45 seconds and then rest for 45 seconds. During the second week, you're going to do these for 45 seconds and only rest for 40 seconds, and during the third week you'll do these for 45 seconds and then rest for 55 seconds. And that continues along that pathway for the remainder of the first four week probating, reducing 5 seconds each rest period. Okay, so th
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