WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists
WORKOUT
Set a timer and work for 40 seconds on an exercise then rest 20 and move on to the next exercise. Try not to rest during the 40 seconds. Instead regress movements as needed. Rest 1 minute between rounds. Complete 3-5 rounds.
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
NOTES:
Take the rest between rounds to make sure you can go hard each and every round and not rest during the 40 seconds. Regress as needed but don’t rest during the work time!
WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists
WORKOUT
Set a timer for 30 second intervals with 5 seconds of transition time. Complete 30 seconds on an exercise then take the 5 seconds to move to the next exercise. You will only have the “active rest” break between the 2 rounds of the circuit. Then rest about 30 seconds before moving on to 2 rounds of the next circuit.
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
NOTES:
Regress movements as needed so that you can keep moving the entire 30 seconds. It is better to regress than rest. Also, during the active rest, bring things down as much as needed. The point is to move but to bring your heart rate down a bit while still getting everything to work.
WARM UP
Roll Out
5-8 reps per side World’s Greatest Stretch
WORKOUT
Complete 5-8 rounds of the following circuit. Rest 30 seconds between exercises and between rounds. Beginners may need to rest 1 minute between rounds. Do not rest during the 30 seconds of work. Regress movements if needed but keep moving!
CIRCUIT:
30 seconds Bulldog Burpees
30 seconds Rest
30 seconds Alternating Side Lunges with Hop
30 seconds Rest
30 seconds T Push Ups
30 seconds Rest
30 seconds Plank Jacks
30 seconds Rest
30 seconds Cherry Bombs
30 seconds Rest
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back
NOTES:
Do not rest during the 30 seconds of work. Rest more between rounds if needed or regress the movements, but do not rest during the 30 seconds. If you rest, you won’t get as much out of the workout. Keep moving!
This is a workout from our 21-Day Kick Start, which you can learn more about here.
EXERCISE DESCRIPTIONS: World’s Greatest Stretch – To do the World’s Greatest Stretch: 1. Start in a high plank position with your hands under your shoulders and feet together. Your body should start in a nice straight line from your head to your heels. Do not let your hips sag or your butt go up in the air. 2. Step your right foot outside your right hand so that you are in a nice low runner’s lunge. Make sure your foot is flat on the ground. (If you are less flexible, your foot may not be right outside your hand or you may need to drop your back knee down to the ground. But do not let your front heel come up. You still want your foot to be flat on the ground.) 3. In the low runner’s lunge, drop your right elbow down to the ground near the instep of your right foot. Do not worry if you can’t touch the ground. Just drop your elbow down as low as you can. Feel a nice stretch in your hip and glute. 4. Then bring your elbow up off the ground and rotate your right arm up toward the ceiling, opening your chest up toward the ceiling to face your right leg. Stretch your right arm up toward the ceiling and rotate your chest open to feel a nice stretch in your hips, glute, back and chest. 5. Bring the right hand back down to the ground and then drop your back knee (left knee) down to the ground. Sit back on your left heel and let your right leg straighten out in front of you. Feel a stretch down your right hamstring. Lean forward over that front leg to increase the stretch. You may even feel this stretch your low back a bit. Make sure though that you are pushing your butt back as you hinge and lean from the hips and don’t simply round over. 6. Then shift back forward into the low runner’s lunge, bending your right leg and lifting your left knee up off the ground. 7. You can then repeat the stretch on the same side or step your right foot back into the plank position and step your left foot up outside your left hand to stretch the other side. Take your time at each step to feel the stretch working. Spend a little more time on pieces of the stretch that you really feel hitting your tight spots!
Bulldog Burpees – To do the Bull Dog Burpee, start standing with your feet together. Then squat down and place your hands down on the ground. With your hands down on the ground just in front of your feet, jump your feet back into the Bull Dog position. Jump your feet back so that your knees are an inch off the ground and about under your hips while your hands are about under your shoulders. Do not let your butt go up in the air or your low back arch. Keep your back flat in this position. Then jump your feet back in and slightly outside your hands. Lift your hands up off the ground and jump up as high as you can before squatting back down and placing your hands back on the ground to jump back into the Bull Dog position and repeat the Burpee.
Alternating Side Lunges with Hop – To do the Alternating Side Lunges with Hop, stand tall with your feet together. Step one foot out to the side nice and wide. Bend the knee of the leg you stepped out to the side with, keeping the other leg straight, and sit your butt back to sink into the side lunge. Don’t be afraid to slightly lean forward as you hinge at the hips to sink your butt. Keep your back flat as you sit back. Then drive back up off your outside foot to come back to standing. Do not bend the other leg as you push off to come back up to standing. When you come back to standing, jump up toward the ceiling, reaching up overhead. Then lunge out to the other side before coming back center and jumping toward the ceiling. Keep alternating lunges until all reps are complete. Make sure your heels stay down as you lunge out to the side. You want to make sure to sit your butt back and load your glutes.
T Push Ups – To do the T Push Up, start at the top of a Push Up from your knees (beginner) or toes (advanced). Your legs should be close together and your hands should be under your shoulders and outside your chest. Brace your abs and engage your glutes and quads as you drive back through your heels to make sure your body is in a nice straight line. Then drop your chest to the ground between your hands to perform a push up. Keep your body in a nice straight line. Do not let your hips sag or your butt go up in the air. Also, make sure your elbows do not flare up by your shoulders. Press back up to the top of the push up, moving as one unit, then lift one hand and rotate open into a side arm balance or side plank. Pivot your feet to rock onto the outsides of your feet as you reach your top hand up toward the ceiling and rotate your body open. Do not let your shoulder shrug as you do this. Pause for a second, then rotate the hand back down and the feet back forward. Perform another push up and then a side arm balance on the other side. Keep alternating side arm balances after each push up. Beginners can do the movement from their knees or lift up onto their toes after the push up for the balance. They can also do this move off an incline.
Plank Jacks – To do Plank Jacks, start at the top of a push up with your hands under your shoulders and your feet together. Your body should be in a nice straight line from your head to your heels. Brace your abs then jump your feet out wide to each side as if doing a Jumping Jack. As you jump, do not let your butt go way up in the air or your hips sag way down toward the ground. Quickly jump your feet back in together, holding the nice plank position. Do not shrug your shoulders or bend your arms as you go. Also, do not let your hands move forward in front of your shoulders. Repeat, jumping them back out. Keep your core engaged as you jump your feet in and out. Do not let your butt go up in the air or your hips sag as you jump your feet out wide and then back together. Beginners may need to start by stepping one foot at a time out wide and then back together. You can also add some variety to this move and make it more challenging for your inner thighs by doing it with sliders or towels under your feet.
Cherry Bombs – To do Cherry Bombs, start seated on the ground with your knees slightly bent and feet flat on the ground. Then lift your heels up off the ground and slightly rock back so that you are balanced on your butt. Draw your knees in toward your chest and wrap your arms around your shins. Then open up, lying back on the ground without fully relax down and open. Keep your abs engaged and your shoulder blades slightly up off the ground as you open your arms up and out overhead. Also, keep your legs off the ground as you straighten them out and open them up wide. You should almost look like a big X on the ground with arms and legs out and open and your low back pressed against the ground. Feel your glutes work to open your legs out wide as your abs are braced to prevent your low back from coming up off the ground. Then come back to seated, drawing your knees back in as you wrap your arms around your shins. Try to keep your feet up off the ground the entire time. Repeat, opening back up without completely relaxing back onto the ground. Beginners may need to do the tuck without the full range of motion. They may need to perform more of a crunch instead of coming all the way up to balanced on their butt. To make the move harder, open your legs up while keeping them as close to the ground as possible. Kick them up and out wider higher off the ground to make the move easier.
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back
NOTES:
Your goal is to do as many rounds as you can in the 10 minutes, which means resting as little as you can. Lower reps, change variations or even weights if you find you are doing more resting than working. It is ok to have to pause briefly because you are challenging yourself, but you don’t want to spend most of your time resting!
EXERCISE DESCRIPTIONS: Row – Change the setting on your rower to calories and pull as hard and as fast as you can until 10 calories are completed. If you don’t have a rower, you can use another piece of equipment or even sprint outside. Keep the sprint to 15-20 seconds. Med Ball Squat and Throw – To do the Squat and Throw, hold a med ball in both hands at your chest and stand with your feet about hip-width to shoulder-width apart. You can stand facing a way to throw up at or you can simply throw up toward the ceiling. Then squat down with the ball at your chest. As you explode up out of the squat, press the ball from your chest throwing it as high up as you can. It is ok to explode out of the squat and jump as you throw the ball from your chest up as high as possible. Make sure that as you throw you extend your body and your arms up toward the ball. Then catch the ball either straight off the throw or after a bounce on the ground and sink right back into the squat and repeat. Do not round forward as you sink into the squat while holding the ball at your chest. This also doesn’t have to be a squat where you sink your butt all the way to the ground, but you do want to make sure to sit your butt back and down. Throw the ball as high as you can. Add weight if you can easily throw it super high or as high as your space allows! Squat Jumps – To do Squat Jumps, stand with your feet between hip-width and shoulder-width apart. Sit your butt down and back into as low a squat as you can with good form (aka your heels stay down and your chest stays up and your knees don’t cave in). You can then swing your arms back as you squat or reach your hands down to touch the ground. Then explode up out of the squat and jump as high off the ground as possible. You can swing your arms and reach your hands overhead to help propel you up. As you jump, extend your body fully. As you land, sink right back into the squat so you can explode right back up. Do not land with your legs straight. Make sure to bend your knees as you land and try to land softly to protect your knees. Beginners may need to rest between each rep; however, that doesn’t mean landing with your legs straight. You should never land with your legs completely locked. Bend your knees to help you absorb the impact of landing even if you pause between jumps. Beginners can also start with a quick Basic Bodyweight Squat and even come up onto their toes as the stand up instead of completely leaving the ground. If they have good mechanics, they may want to leave the ground but not jump as high. To make the move harder, jump up and sink right back into the squat to repeat as quickly as possible. Really focus on a soft landing and then exploding quickly into as high a jump as you can. Sit Ups – To do the Full Sit Up you can reach up overhead or toward your toes. To do it with a reach toward the toes, lie back on the ground with your legs out straight and your arms overhead. You can also reach your arms up toward the ceiling if you want to limit the assistance you get from “swinging” your arms. Then roll to sit up, first lifting your shoulder blades then the rest of your spine and finally your low back. As you “roll” up, reach your hands forward and toward your feet. Then lie back down, reaching your arms back overhead. Repeat, sitting back up. If you struggle to sit up, you can hold light weights in your hands. The weights actually can make it easier. Med Ball Burpees – To do the Med Ball Burpee, start standing, holding the ball in both hands. Choose a weight light enough that you can move quickly and slam the ball powerfully. Reach the ball up overhead, extending your body as you reach your arms back and overhead. Then slam the ball down as hard as you can into the ground, hinging over and sitting your butt back as you slam while following through with your arms. As you hinge over, bend your knees. After slamming the ball, quickly place your hands on the ground and jump back into a high plank position. When you jump back, make sure to keep your body in a nice straight line. Then jump your feet back in toward your hands so that you are squatting to pick up the ball. Pick up the ball and reach back overhead, extending your body and standing up nice and tall. Then repeat the slam and burpee. Make sure to use your legs to lift and slam. Do not just round your back to pick the ball up. Slam the ball as hard as you can each and every time. Do not simply drop the ball. Beginners will want to use a lighter ball and may step back into the plank position instead of jumping back. Inverted Rows – To do the Basic Inverted Row, you can either use a Suspension Trainer or a Bar. Using a Suspension Trainer, hold a handle in each hand with your palms facing in. Walk your feet forward so that your body is at an incline. The closer to parallel to the ground you get, the harder the move will be. Hang from the straps with your body in a nice straight line and your chest pressed out. Engage your core and glutes and keep your legs straight. You want a nice straight line from your head to your heels. Do not let your low back arch or your hips sag toward the ground. Then drive your elbows down and back to row your chest up to the handles. Keep your body in a nice straight line as you row up and do not bounce off the bottom. Keep your wrists straight as you row up. Also, do not shrug your shoulders. Then lower back down. Do not lose tension at the bottom. Make sure to keep the chest pressed out and your body in a nice straight line. Do not swing to row back up. Make sure to feel your back and arms working to row and not just your arms. Focus on feeling your back pull. Kettlebell Swings – To do the Kettlebell Swing, set the kettlebell (or bell) down on the ground and slightly in front of you. Hinge over, bending your knees slightly and pushing your butt back as you lean forward. Keep your back flat and then reach your arms out and place both hands on the handle, tilting the bell back toward you.Hike the kettlebell back between your legs like you would a football. Pull it back and up between your legs toward your butt. To power the bell up and forward, squeeze your glutes and drive your hips forward as you stand up nice and tall. Pop your hips forward and propel the kettlebell up off your hips. Do not worry about how high the bell goes. It shouldn’t go higher than your shoulders. Squeeze your glutes as you stand tall. You may lean back a little at the top, but make sure you are squeezing your glutes and not loading your low back. Then, keep your glutes tight, wait as the bell comes back down before you hinge back over. Your forearms need to connect with your hips before you hinge back over and bring the bell back down and through your legs. Do not lean forward and hinge over before the kettlebell comes back down. You want to maintain the connection between your hips and forearms to protect your low back. Also, don’t allow the kettlebell to sink low between your legs. You want the bell up close to your crotch. As your forearms connect and you hinge over, sitting your butt back, make sure to lean forward to counterbalance the kettlebell going back through your legs. Let the kettlebell reach through toward the wall behind you. If the bell comes up and taps you in the butt, it may be too light. Then squeeze your glutes again and thrust the kettlebell back up as you come back up to standing. With the swing, you may keep a straighter leg or bend your knees a little as you swing. They are both acceptable just different styles. Make sure to squeeze your glutes at the top of each swing and make sure you don’t come up onto your toes. While you may lean back a little, you don’t want to lean back and load your low back. You should not feel this move in your low back at all. Maintaining the connection between your forearms and hips as you hinge is essential for keeping your glutes working and your low back from feeling strained. Do not sit your butt back while the kettlebell is still out in front of you. You almost want the kettlebell to be pulling you back and that is why you are hinging over. The hinge is a reaction to the bell instead of you anticipating the kettlebell coming back down and hinging over before it lowers. Start small with the swing to focus on the connection. You don’t have to get the kettlebell all the way up to your chest to get a lot out of the movement. Double Unders – To do Double Unders, hold an end of the jump rope in each hand. You may then want to start with a few basic jump rope jumps before beginning Double Unders. Then begin to spin the rope faster to spin the rope twice under your feet as you jump up. You may want to jump a bit higher as you begin to learn the Double Under. However, you do not want to spend a ton of energy jumping extra high with each Double Under. Instead you want to work on spinning the rope faster as you stay relaxed and jump only as much as needed. Beginners will need to start by spinning the rope faster and potentially jumping higher. They can even begin to learn the Double Under by performing a Tuck Jump. As you do Double Unders, stay up nice and tall and really spin the rope quickly using your wrists while keeping your shoulders relaxed down and back as much as possible. You can also do jumping jacks or basic jump rope to regress. Rainbow Split Squat Jumps – To do Rainbow Split Squat Jumps, step one foot forward so you are in a nice wide stance. Hold the ball in both hands and bring it outside that front leg. Sink into a deep lunge, bending the back knee down toward the ground as you bend the front knee. Bring the ball outside your front hip. Then jump up and as you do switch your legs so that you land with the opposite leg in front. As you jump and switch legs, swing the ball up overhead and down outside the other hip. When you land and bring the ball outside your other hip, sink straight into a lunge on the other side. Then jump back into a lunge on the first side, swinging the ball in a rainbow overhead and down to the other hip. Move quickly and try to get up off the ground. Get as deep in the lunges as you can as well. Make sure though that you don’t start to go forward, but land and sit back in the lunge a bit. Beginners may not be able to sink as low in the lunge and may need to do more of a step back with a hop instead of a jump from lunge to lunge. Push Ups – To do the Basic Push Up, set up in the high plank position with your hands under your shoulders and your arms locked out while your feet are together and your body is in a nice straight line from your head to your heels. Make sure you can drive back through your heels and that your feet aren’t too far back so that you are up on your toes. Squeeze your glutes and legs together as you brace your abs and drive back through your heels to engage your legs (especially your quads). You want to make sure to squeeze your legs together to help hold your body in a nice straight line. By squeezing your legs together, your adductors will engage. By engaging your core before you even lower, your hips shouldn’t drop toward the ground and your butt shouldn’t go up in the air toward the ceiling as you perform the Push Up. By engaging your core before you do the Push Up, you will help your body move as one unit. Make sure that as you set up, your head isn’t tucked toward the ground or jutting forward. Your back should also not be excessively arched or rounded. Your body should be in a nice straight line with your core engaged. While in the high plank position, remember your hands should be below your shoulders and right outside your chest. Your finger tips should be pointing straight ahead and your hands should be pressing into the ground and away from each other as if trying to tear a piece of paper between them. You can play around with exact hand with to place more emphasis on different muscles. As you lower down to do the Push Up, you should lower your chest directly between your hands, keeping a nice straight line with your body. Your elbows shouldn’t flare out from your body. Your elbows should make an arrow shape with your body. Like this (–> ). You do not want your arms to create a “T” with your body or you will put more strain on your shoulders and risk injury. You also don’t need to keep your arms right in by your sides unless you want to work more tricep. Your shoulders, elbows and wrists should all be in a straight line as you lower. Your body should move as one unit toward the ground. Touch your chest to the ground when you lower with everything moving together. Hips shouldn’t move back up first or touch the ground first. Your head also shouldn’t jut forward as you lower and lift. Everything should move as one without your hips sagging or your elbows flaring out as you lower or lift. Keep your head in line with your spine. Only if you engage your entire core will your body move as one unit down to the ground and back up. Once you touch your chest to the ground, press back up to the starting position and lock out your arms and then repeat, lowering your chest back down to the ground as you keep your body in a nice straight line. Plank Jacks – To do Plank Jacks, start at the top of a push up with your hands under your shoulders and your feet together. Your body should be in a nice straight line from your head to your heels. Brace your abs then jump your feet out wide to each side as if doing a Jumping Jack. Quickly jump them back in together. Repeat, jumping them back out. Keep your core engaged as you jump your feet in and out. Do not let your butt go up in the air or your hips sag as you jump your feet out wide and then back together. Beginners may need to start by stepping one foot at a time out wide and then back together. Alternating Leg V-Ups – To do Alternating V-Ups, lie flat on your back with your legs out straight in front of you and your arms down by your sides. Lift one leg up toward the ceiling and then lift your other leg up off the ground, squeezing your glute. Press your low back into the ground and engage your abs as you lift your legs up. Then crunch your upper body up as you reach your opposite arm up toward the toes of your raised leg. Press lightly through your arm on the ground as you press your low back into the ground and reach up as high as you can, rotating toward that raised leg. Squeeze your glute of the leg close to the ground to help protect your low back. Do not touch that leg down on the ground. Keep it up higher to make the move easier. Then lower the raised leg as you lift the other leg up toward the ceiling and crunch up to reach up toward that opposite foot. Keep alternating sides. Make sure to keep your low back firmly pressed into the ground as you reach up as high as possible while keeping your legs as straight as possible. Beginners may need to touch one leg down to the ground instead of keeping it up off the ground. They may also need to bend their knees more. Move quickly, crunching up as high as you can.
WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Adductors
Hips/Glutes
Back/Chest/Shoulders
WORKOUT
Set a timer for 20 second intervals with a few seconds of transition time. You will move from one exercise to the next without resting and then rest 20 seconds after both moves are complete. Complete 5 rounds of each circuit before resting 1-2 minutes. Then move on to the next circuit. Do not rest during the 20 seconds of work!
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back
NOTES:
Make sure to work as hard as you can during the 20 seconds. If you go easy or rest, you won’t get as much out of the workout. Regress movements as necessary to keep moving.
EXERCISE DESCRIPTIONS:
Burpee Sit Thrus – To do the Burpee Sit Thru, start standing with your feet together. Then bend down and place your hands on the ground as you jump your feet back into a Bull Dog position. Unlike the Basic Burpee, you won’t jump your feet back into a plank. You will want to jump your feet back so you are in more of a crawling position with your knees bent. From this bent-knee position, kick one leg under your body and through as you lift the opposite hand to “sit through.” Then bring the leg back under your body as you lower your hand back down and sit through on the other side. You will again kick the leg under your body and through as you lift your opposite hand. You want to rotate all the way through so you could actually sit if you lost your balance. Once you’ve performed a sit thru to both sides, jump your feet back into your hands and come to standing. Jump up off the ground at the top and then repeat the movement. Beginners may find they want to jump back into more of a plank position to make the sit thru easier. Advanced exercisers with more mobility will want to perform the sit thru from more of a bull dog hold starting position. AKA straighter legs makes the movement easier. Move quickly, rotating open and sitting all the way through on each sit thru. Snowboard Hops – To do Snowboard Hops, start standing with your feet parallel and about shoulder-width apart. Face toward one foot, keeping your feet parallel and then step your back foot slightly forward so your stance is slightly staggered. Then squat down, pushing your butt back as you reach the same arm as the foot in front down outside your front toe. You can hinge over at the hips, but do not let your core collapse and simply lean forward. Then explode up off the ground, lifting your hand as you rotate forward and then to face the other way with your body. When you land, your back foot should be in front and your front foot should be in back, slightly staggered forward. Land and squat back down, dropping your front arm down to touch the ground outside your front toe. Then jump back up and rotate back to face the way you started. Beginners may not sink as low or jump as high. They may also do more of a “step” to switch than a full jump. Move quickly and make sure to bend your knees and sink down as you land. Also make sure your heels come down as you squat down. Keep your back flat even as you hinge over to touch the ground. Plyo Jacks –To do the Plyo Jack, start standing tall with your feet together and your arms down by your sides. Then just slightly squat, pushing your butt back, to load your glutes so you can explode up off the ground. You will then perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. To land, bring your feet back together and sink back into a little squat. You want to squat a little as you land to help load your legs for the next jump while also landing softly to protect your knees. Bring your arms back down to your sides as you land and then repeat, jumping back up. The bigger your jump and the quicker you do the reps back to back, the harder this move will be. To make the move a little easier, pause between jumps. Climber Push Ups – To do the Climber Push Up, start in a plank from your forearms. You can set your feet wider apart if needed to create a more stable base. Engage your abs and, keeping your body in a nice straight line, climb one hand at a time up to a plank position from your hands. Place your hands right below your shoulders, but outside your chest as you climb up. Then at the top perform a push up. Then climb back down and repeat. You can do the Push Ups from your knees if needed or even regress to just the Plank Climbers as you fatigue. Split Squat Jumps – To do Split Squat Jumps, step one foot back and sink into a deep lunge, bending both knees as if kneeling down to the ground. Then from this lunge, explode up and as you jump, switch and land in a lunge on the other side. As you land, sink down into a deep lunge on the other side. Once again in the deep lunge, explode back up and jump back into a lunge on the first side. Beginners may need to do quick step back lunges instead of jumping to switch. The lower you go in the lunge and the quicker you jump to switch, the harder the move will be.
Plank Skier Hops – To do Plank Skier Hops, start in the plank position with your hands under your shoulders and your legs together. Your body should be in a nice straight line from your head to your heels. Then, with your legs together, jump your feet in toward your right elbow, rotating so that your knees come outside your elbow. Jump back into the plank position with your feet back center and your body in a nice straight line. Then jump your feet back in, but this time toward your opposite elbow. Rotate to bring your knees toward the outside of your elbow. Jump your feet back out center. Do not let your body shift backward as you perform the hops and jump back out. Try to keep your chest over your hands instead of letting your hands get way up by your head. Keep alternating hops toward each elbow.
