I’m 59 years old. As a former IFBB amateur bodybuilding champion and former ISSA personal trainer, I can confidently say that this exercise packet is fantastic. All the exercises included in it will benefit you greatly. However, I would like to add one more exercise to the list: calves raises. Any variation for 10+ reps. These exercises are essential for strengthening your ankles, which are the foundation of your body. Weak ankles can lead to a loss of balance. Calves are often overlooked, either because if you are genetically gifted you don't think they need direct work or the opposite, you've tried everything under the sun and they refuse to grow, therefore, you've given up on working them out. But, once you enter the fit dad/mom zone is not about aesthetic anymore. Is about health and longevity. The calves muscles are important since they help pump blood upwards. They’re call “the second heart” of the human body. This metaphorical name emphasizes the calf muscles' role in aiding venous return and maintaining proper blood flow in the legs Therefore, regularly doing calf raises can only benefit you, and I highly recommend adding them to your workout routine.
1. Strict pushups. 2. Full squat. 3. Standing dumbbell shoulder press. 4. Bent over dumbbell row or plank/push-up rows. 5. Kettlebell swing (between legs up to over head) 6. Walk outside.
You know what’s perfect about this approach? You can start out doing everything wherever you’re at physically. And build upon the moves over time. It’s simple and not intimidating. Anyone can do this. Thanks, Dr.
Very intelligent presentation. Been training since 12 years old. And I walked everywhere as a kid. I remember working out with Jack LALANE. Then I started Martial Arts at 12. I still train 3 time a week at 68. Not always easy. But people think I’m in my 40s. Great vid.
@@Fitfatherproject Thank you. I really like your detailed simplicity of working the body. I have many workout regimens. What I call lazy man workout. 1. My Pittsburgh Steeler Real Deal Workout. I stay home to watch Steelers and I do a 3/25 workout for every special defensive play. Sack,Fumble,Interception,( pick6 is 50). Blocked punt and field goal. 25 push up,25 sit ups, and 25 squats. And you can change it to a different workouts to focus on different parts of the body. Plus 3/25 for a touchdown. It can get pretty intense. Year before I did 500 each in one game. When the Steelers were 11-0. It kicked my butt. In reality I train in all I do. Even standing in line at the store. I like to break up my training focus. Upper,mid,and lower. Foundation,core and extremities. Or Spirit,Mind and Body. Thanks for getting back to walking. Need to do more of that.
As a 70 year old who started working out steadily 4 years ago, I could only manage shallow squats for the 1st 2 and a half years. A trainer suggested I hold onto a bar which allowed me to squat deeper. It only took a few weeks doing this before I could do a deep squat without holding on. I can now get into an asian squat, which I couldn't have imagined doing a few years ago. I think some of it was training my brain to recognize what a deep squat felt like.
i'm facing a similar situation (but at 60). how often did you practice holding onto a bar to deepen your squat? for how much time? (did you ache or did it feel bad on any part of your body during the process of developing the deeper squat? (like the knees).
I am a 60-years-old lady and I could do the cossack squats after a few exercises. But I have to do a lot more different exercises. You are a good example for that it pays to practise, no matter how old you are. Greetings from Germany
Thanks Doc! As an age 60 father, I have been doing this routine for 5 years and it works. My 4 step program to start every day: 1. Hydrate w water 2. Stretch 3. Exercise (PU, squat, situps) 4. Bowl oatmeal and fruit Best 20 minute investment ever!
I cannot recommend enough, holding in place on a low body weight squat, it has greatly diminished several back issues I had, along with more freedom of movement in general due to the hip and knee joints opening up. And its very quick and simple, I do them throughout the day and it just feels amazing.
The biggest takeaway from this video: we never stop learning. #1 pushups: love them, all versions. #2 deep squat: okay, I have lots of work to do. #3 standing shoulder press: oh, that's how to keep core tight. #4 bent over rows: not just lats, it's posterior chain, duh! #5 swings: been doing lots of them, but this video reviewed the whys. # walking: been doing lots and lots this past year. my last competition, the Endeavor Team Challenge, during those 30 hours, there was like 60 miles on our feet. in the end, it is all about walking.
Beautiful message and reflections here. Totally agree with never stop learning. Beginner’s mindset and humility are keys t consistent growth. Love your attitude bro 🔥
@@Fitfatherproject mk nice exercises. However, body should get warming up by doing any form of movementsfor about 20 minutes non-stop before beginning with the pushups. Or it could also be wise to do walking first as the body would have sufficiently warmed up getting ready to do thevpush ups. We could add deep breathing with different techniques and finish by the last item of introspection(meditation)
Push-ups times 10, squats times 10, press of a head times 10, bent over pull ups, Arm swings through legs, thank you Sir, I am feeling like I might live another few months.
Just starting out again at 63 after retiring 6 months ago from being a longterm sport’s coach. Muscle has turned to fat really quickly which I’m very upset about. So I’m back at it and filming my progress and following good advice like this is paramount!💯😃
I literally just finished my second APEX10 workout, I am sweating profusely! From 8 on the way up to 6 on the way down, those are the toughest! I'm 42 and my goal is to lose weight but more importantly, lose this annoying spare tire. What can I focus on more to step that up? I love your program, and I'm so glad I found it.
Awesome Brian!! My best advice is that your fitness will improve very quickly when you get 2-3 APEX10 sessions in per week for a full month. Pair that with consistent FFP Meal Plan and you will lose belly fat very quickly. At your stage of the game, keep your focus on CONSISTENCY… the results will be a natural byproduct.
Good to know I am on the right track as I currently do all of these exercises on a weekly basis, even though I don't particularly like a couple of them. Also it was nice to hear from a Dr that you can do push ups every day, I've heard a lot of mixed messages over the years about whether doing bodyweight exercises daily was a good or bad idea. Thanks Dr.A, keep em coming.🙏🏽🙏🏽🙏🏽
You know it Scott! Great stuff on already getting these exercise motions in consistently. 🔥 On the push-ups, you can definitely do them daily. That said, if you’re lifting and hitting some chest / pressing motions hard… and your chest is sore and needs recovery… it’s always a good idea to rest and skip the push-ups the next day.
@@Fitfatherproject Dr. A. I love your videos. They're simple and effective. There's a lot of confusion on the internet fitness channels but yours is always clear and concise and simple. Thanks again and God bless
Excellent video - key elements of staying fit well into older age. Everyone can improve their physical and mental wellness with this simple routine. Great presentation. Thanks.
A good way to increase steps taken is to walk while resting during your weightlifting session. I added about 2000 steps during a one hour weightlifting session just by taking walks between sets.
An exercise that I luv and do is one leg standing calf raises on a platform or step at the gym.It has this relaxing feeling to it and really pumps my calves up.I read that calf muscles are like a 2nd heart and help with blood flow. Great video also.I have been doing squats and push ups for years once/wk in addition to other exercises.
These are all great! I do all of these as part of my routine. However, I don't do the KB swing. I plan to incorporate that too. I do have a few other exercise suggestions: 1. Lunges/Bulgarian split squats and 2. Pullups/inverted row. I know people have a hard time doing pull ups, but even if they can do a few, that benefits their back and shoulders, especially if they do them strictly. The inverted row is a good alternative to pull ups.
Straight to the point with helpful, timely, realistic exercises that a beginner/novice (that's me!) can jump into :) What I love most about Dr A is that he spends all his time with pertinent information without making you sit through 20 mins of marketing BS. I was hesitant to sign up for FF30X, but seeing all the great content you're willing to provide at no cost, I can't NOT sign up now :) Thank you for all great vids!
Awesome video! I been doing the Squat Holds for a few years now and worked up to over 3 minutes. When I do them, I also pivot to each side using my hips and I also try to alternate touching each knee to the floor ( got this from another channel) to really loosen the hips but this is challenging. I'm 52 now and have very good mobility.
Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/huqtm6xl9z
Romanian deadlifts my go to with dumbbells, I have been using 90 pound dumbbells with very little rest between sets Set 1) 20 rep's 8 second rest Set 2) 6 rep's rest a few seconds Set 3) 4 or 5 rep's rest a few seconds Set 4) 4 or 5 rep's I'm completely out of breath a quick full body workout I'm 64 years old
See our full weight loss program at www.fitfatherproject.com/ff30x-letter-video
I’m 59 years old. As a former IFBB amateur bodybuilding champion and former ISSA personal trainer, I can confidently say that this exercise packet is fantastic. All the exercises included in it will benefit you greatly. However, I would like to add one more exercise to the list: calves raises. Any variation for 10+ reps. These exercises are essential for strengthening your ankles, which are the foundation of your body. Weak ankles can lead to a loss of balance. Calves are often overlooked, either because if you are genetically gifted you don't think they need direct work or the opposite, you've tried everything under the sun and they refuse to grow, therefore, you've given up on working them out. But, once you enter the fit dad/mom zone is not about aesthetic anymore. Is about health and longevity. The calves muscles are important since they help pump blood upwards. They’re call “the second heart” of the human body. This metaphorical name emphasizes the calf muscles' role in aiding venous return and maintaining proper blood flow in the legs Therefore, regularly doing calf raises can only benefit you, and I highly recommend adding them to your workout routine.
Thank you daddy
am a 34 man seeking perfection to slay all the hoes so ama get to work to stretch and train further these bad boys
very very truth i do them too i mean calf and sheen with machines
Awesome brother, thank you 💪
Calves - checked 💪🏼❤️💯❤️thank you
1. Strict pushups.
2. Full squat.
3. Standing dumbbell shoulder press.
4. Bent over dumbbell row or plank/push-up rows.
5. Kettlebell swing (between legs up to over head)
6. Walk outside.
Thanks i love when people do this summary
Time saver appreciated!!
You know what’s perfect about this approach? You can start out doing everything wherever you’re at physically. And build upon the moves over time. It’s simple and not intimidating. Anyone can do this. Thanks, Dr.
Exactly! You nailed it :) ty for this comment Peter and I hope you do a lot of these exercises in your routines this year 💪🏼
Absolute facts
🙌
Aaa
Aaaaaaaaaaaaaàaaaaaaaaaàaaaaaaaaaaaaaaa
Very intelligent presentation. Been training since 12 years old. And I walked everywhere as a kid. I remember working out with Jack LALANE. Then I started Martial Arts at 12. I still train 3 time a week at 68. Not always easy. But people think I’m in my 40s. Great vid.
Way to go @bigsidable! Still smashing it at 68 years young! 👊
@@Fitfatherproject Thank you. I really like your detailed simplicity of working the body. I have many workout regimens. What I call lazy man workout. 1. My Pittsburgh Steeler Real Deal Workout. I stay home to watch Steelers and I do a 3/25 workout for every special defensive play. Sack,Fumble,Interception,( pick6 is 50). Blocked punt and field goal. 25 push up,25 sit ups, and 25 squats. And you can change it to a different workouts to focus on different parts of the body. Plus 3/25 for a touchdown. It can get pretty intense. Year before I did 500 each in one game. When the Steelers were 11-0. It kicked my butt. In reality I train in all I do. Even standing in line at the store. I like to break up my training focus. Upper,mid,and lower. Foundation,core and extremities. Or Spirit,Mind and Body. Thanks for getting back to walking. Need to do more of that.
💪
Nice
Jack LaLane an his tights!! That dude was a STUD!!
As a 70 year old who started working out steadily 4 years ago, I could only manage shallow squats for the 1st 2 and a half years. A trainer suggested I hold onto a bar which allowed me to squat deeper. It only took a few weeks doing this before I could do a deep squat without holding on. I can now get into an asian squat, which I couldn't have imagined doing a few years ago. I think some of it was training my brain to recognize what a deep squat felt like.
i'm facing a similar situation (but at 60). how often did you practice holding onto a bar to deepen your squat? for how much time? (did you ache or did it feel bad on any part of your body during the process of developing the deeper squat? (like the knees).
I am a 60-years-old lady and I could do the cossack squats after a few exercises. But I have to do a lot more different exercises. You are a good example for that it pays to practise, no matter how old you are. Greetings from Germany
Thanks Doc! As an age 60 father, I have been doing this routine for 5 years and it works. My 4 step program to start every day:
1. Hydrate w water
2. Stretch
3. Exercise (PU, squat, situps)
4. Bowl oatmeal and fruit
Best 20 minute investment ever!
I love your morning routine Tom! Very solid. Keep up the great work 🔥💪🏼
I cannot recommend enough, holding in place on a low body weight squat, it has greatly diminished several back issues I had, along with more freedom of movement in general due to the hip and knee joints opening up. And its very quick and simple, I do them throughout the day and it just feels amazing.
Awesome my friend! TY 🙌
🙏
Thanks!
You’re very welcome 🙏🏼
The biggest takeaway from this video: we never stop learning. #1 pushups: love them, all versions. #2 deep squat: okay, I have lots of work to do. #3 standing shoulder press: oh, that's how to keep core tight. #4 bent over rows: not just lats, it's posterior chain, duh! #5 swings: been doing lots of them, but this video reviewed the whys. # walking: been doing lots and lots this past year. my last competition, the Endeavor Team Challenge, during those 30 hours, there was like 60 miles on our feet. in the end, it is all about walking.
Beautiful message and reflections here. Totally agree with never stop learning. Beginner’s mindset and humility are keys t consistent growth. Love your attitude bro 🔥
@@Fitfatherproject mk nice exercises. However, body should get warming up by doing any form of movementsfor about 20 minutes non-stop before beginning with the pushups. Or it could also be wise to do walking first as the body would have sufficiently warmed up getting ready to do thevpush ups. We could add deep breathing with different techniques and finish by the last item of introspection(meditation)
🙌
Push-ups times 10, squats times 10, press of a head times 10, bent over pull ups, Arm swings through legs, thank you Sir, I am feeling like I might live another few months.
@@Fitfatherproject sir i m 50 yrs , and fit .can i do push up or other exercises u have shown in the video, pliz reply sir.
Just starting out again at 63 after retiring 6 months ago from being a longterm sport’s coach. Muscle has turned to fat really quickly which I’m very upset about. So I’m back at it and filming my progress and following good advice like this is paramount!💯😃
Please check out our program. It may be the solution you’re looking for: pulse.ly/9lhx8cmrpc My team and I can help you start seeing results!
I literally just finished my second APEX10 workout, I am sweating profusely! From 8 on the way up to 6 on the way down, those are the toughest! I'm 42 and my goal is to lose weight but more importantly, lose this annoying spare tire. What can I focus on more to step that up? I love your program, and I'm so glad I found it.
Awesome Brian!! My best advice is that your fitness will improve very quickly when you get 2-3 APEX10 sessions in per week for a full month. Pair that with consistent FFP Meal Plan and you will lose belly fat very quickly. At your stage of the game, keep your focus on CONSISTENCY… the results will be a natural byproduct.
@@Fitfatherproject Thank you for the feedback!
You're very welcome 🙏💪
Good to know I am on the right track as I currently do all of these exercises on a weekly basis, even though I don't particularly like a couple of them. Also it was nice to hear from a Dr that you can do push ups every day, I've heard a lot of mixed messages over the years about whether doing bodyweight exercises daily was a good or bad idea.
Thanks Dr.A, keep em coming.🙏🏽🙏🏽🙏🏽
You know it Scott! Great stuff on already getting these exercise motions in consistently. 🔥 On the push-ups, you can definitely do them daily. That said, if you’re lifting and hitting some chest / pressing motions hard… and your chest is sore and needs recovery… it’s always a good idea to rest and skip the push-ups the next day.
@@Fitfatherproject Dr. A. I love your videos. They're simple and effective. There's a lot of confusion on the internet fitness channels but yours is always clear and concise and simple. Thanks again and God bless
YW for this comment! It legit makes me very happy that you found this so helpful.
Excellent video - key elements of staying fit well into older age. Everyone can improve their physical and mental wellness with this simple routine. Great presentation. Thanks.
Awesome my friend! You're very welcome 🙏 😊
Great info definitely trying this in the evenings..
Awesome my friend! Thank you very much 😊
Great video. I always find the Doc's information inspirational. Thanks for all you're doing. Have a great 2023. Cheers!
My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️
I'm working on my form this year it's not terrible by any means but just simple adjustments make all the difference. Great vid guys!
TY Jeremy! Focus on form is KEY! 💯
I do push ups , crunches , sit ups , squats , and side twists daily 👍
Awesome my friend! Keep it up 💪
A good way to increase steps taken is to walk while resting during your weightlifting session. I added about 2000 steps during a one hour weightlifting session just by taking walks between sets.
This is very smart!
Love from the ARCHAIX FAMILY 💚
Love back to you 💕
An exercise that I luv and do is one leg standing calf raises on a platform or step at the gym.It has this relaxing feeling to it and really pumps my calves up.I read that calf muscles are like a 2nd heart and help with blood flow. Great video also.I have been doing squats and push ups for years once/wk in addition to other exercises.
Awesome my friend! Keep it up 😊
2023 GOAL
Gonna change it up!
I got the outdoors, woods, mountains and MTB already!
This will be my training plan!
These are all great! I do all of these as part of my routine. However, I don't do the KB swing. I plan to incorporate that too.
I do have a few other exercise suggestions: 1. Lunges/Bulgarian split squats and 2. Pullups/inverted row. I know people have a hard time doing pull ups, but even if they can do a few, that benefits their back and shoulders, especially if they do them strictly. The inverted row is a good alternative to pull ups.
For a beginner like me, I can do the rest part perfectly.
😆
Straight to the point with helpful, timely, realistic exercises that a beginner/novice (that's me!) can jump into :) What I love most about Dr A is that he spends all his time with pertinent information without making you sit through 20 mins of marketing BS. I was hesitant to sign up for FF30X, but seeing all the great content you're willing to provide at no cost, I can't NOT sign up now :) Thank you for all great vids!
Thank you very much 🙏
Same here 👍
Awesome video!
I been doing the Squat Holds for a few years now and worked up to over 3 minutes.
When I do them, I also pivot to each side using my hips and I also try to alternate touching each knee to the floor ( got this from another channel) to really loosen the hips but this is challenging.
I'm 52 now and have very good mobility.
Awesome my friend! Thank you very much 😊
Awesome I love the squad and push-ups resistance, bands walk, dumbbells. Awesome video, thank you.👍💯💪
Very good presentation,
Excellent video. Concise and to the point.
Thank you! I appreciate your solid feedback on this 🙏🏼💯
So clear. Thanks
You're very welcome! I'm glad you found this so helpful Jon!
Great stuff, fantastic upload thank you
Ty for this comment! Glad you liked it and you're welcome :)
Beautiful information thx 🙏🙏🙏🙏
You are very welcome, thanks for watching! 👊
-The FFP Team
Excellent, great choice!
You’re very welcome 🙏🏼
Brilliant. Thank you
You're very welcome 🙏
Thanks Dr,,, great suggestions, will include these in my morning, yoga stretches routine I’m doing… stay happy and healthy.
Wonderful to hear John!! Keep it up my friend 🙏🏼💯
THANKS FOR THE INFO
You're very welcome 🙏
Perfect information . Thanq
You are very welcome, thank you for watching! 👊
-The FFP Team
1-Push-ups
2-Squats
3-Standing dumbbell press
4-Bent over or Renegade rows
5-Kettlebell swings
6-Walking outside
Thanks Dr. Great advice. At 77 I have bad knees and the start of neuropathy in my feet. I will work on your key exercises. Thanks again.
Hi my friend, please watch this video: pulse.ly/44xxb1ua3e
Excellent video will give these a try
Awesome my friend! Thank you very much 😊
Just wanted to thank you for what you teach 🙏
You’re very welcome 🙏🏼
Very nice. Thanks so much.
You’re very welcome 🙏🏼
Great set of exercises .
Thank you! I appreciate your compliment 🙏
DUMBBELL CURLS TOO !! THANKS DR.
You're welcome - I hope it's useful for you 💪
Great routine thanks
You're very welcome 🙏
Thank you.
You're very welcome 🙏
Excellent Video. God bless.
Thank you very much 🙏
Thank Doc / Coach. Appreciate u. Thanks.
YW! I appreciate this comment from you... It legitimately means a lot to me 😊🙏
Love this guy's ideas
Thank you very much 🙏
Thanks for sharing this Doctor
My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️
السلام عليكم و رحمة الله تعالى و بركاته .
شكراً جزيلاً أستاذ .
Thanks Sir
You're very welcome 🙏
Thank you💕
You're very welcome 🙏
Great Vid, thanks I needed this. GB
TY for this comment! It legit makes me very happy that you found this so helpful.
Thank you, Anthony. I have been looking for a regime like this for some time.
You’re very welcome! I’m glad you found this valuable 🙏🏼
Great video !
Thank you very much 🙏
Just what i've been looking for!
Thank you very much 🙏
Gracias💪🏽.
De nada 😊
Thanks
You're very welcome 🙏
Fantastic information! I do variations of these very same exercises. Thank you!
Thank you very much 😊
Love this❤
Very Nice. I will implement. Thank you
You're very welcome 🙏 😊
Really a very solid video . Great points all around !
Thank you! I appreciate your solid feedback on this 🙏🏼💯
great video!
Thank you very much 🙏
Good job!!
Thank you very much 🙏
Very nice! You essentially just gave us the entire useful year's output of magazines like "Men's Health" in 12 minutes.
Awesome my friend! Thank you very much 😊
I have watched many health fitness instructors and
I have to say you are the best Anthony!!
Thank you very much!!
You are very welcome!! And thank you for such kind words 🙏🏼
Just excellent.
Thank you very much 🙏
Thanks! Simple and helpful 🫶🏼
Thank you very much 🙏
This was very informative. 😊
Thank you very much 🙏
Super advice.
Thank you very much 🙏
Great workout program for any age. Will share this with friends and family that complain about their weight.
That's awesome @M.L Tucker! I hope your family enjoy them.
Thanks 🙏
You're very welcome 🙏
You areaesomebrother it’s always great to start over again and do things the right way thanks
Totally agree with your perspective brother 🔥
SUPER GREAT!!!!
Thank you! I appreciate your compliment 🙏
Great simple approach !
Thank you very much 🙏
Subscribed. Thanks
Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource.
pulse.ly/huqtm6xl9z
Thank you so much. I will.
You're very welcome 🙏
Good. Thanks !
You're very welcome 🙏
I really liked this video. I will go through this and report back. Thanks.
Awesome my friend! Thank you very much 😊
Solid video. Good fundamentals. 👍🏻
Thank you! I appreciate your solid feedback on this 🙏🏼💯
فيديو ممتاز .. واشعر ان المتحدث يتكلم عن علميه .. فعلا تمرين تأثيره طويل الامد .. ويعجبني من يأتي بالفكر المتجدد .. شكرا 👏👏👍👍
Thank you fir a fantastic video including reasons and target reps.
You’re very welcome! I’m glad you found this valuable 🙏🏼
That you for this video. All these exercises are fantastic. Thank you again for your encouragement.😌👍
You're so welcome! I'm glad you found this so helpful :-)
Thx for the tips man.
You're very welcome 🙏
great advice... I do those but will be better at it now.. thanks form Montreal
You're very welcome 🙏
Excellent training excercisse I will adopt these exercise thank you doctor. Balducci
You’re very welcome :)
these are great! i would add: hip thrusts (for strengthening glutes!) & walking backwards (for strengthening support around knees). 2 big ones imo.
thanks, a simple Game Plan to follow...great explanation of the benefits of each which is motivating
You’re very welcome! I’m glad you found this valuable 🙏🏼
Thanks bro
You’re very welcome 🙏🏼
Great video
Thank you very much 🙏
Many thanks Dr Anthony. This was the best video I've watched all day. And I'm addicted to RUclips 😅.
Thank you! I appreciate your solid feedback on this 🙏🏼💯
Best, most informative video I've viewed in a long time. Thanks
You are very welcome!! And thank you for such kind words 🙏🏼
Thank you Dr Anthony . Excellent explanation... Very motivating.
Thank you very much 🙏
Excellent
Thank you very much 🙏
Very edifying! Thanks from Morocco.
You're very welcome 🙏
Romanian deadlifts my go to with dumbbells,
I have been using 90 pound dumbbells with very little rest between sets
Set 1) 20 rep's 8 second rest
Set 2) 6 rep's rest a few seconds
Set 3) 4 or 5 rep's rest a few seconds
Set 4) 4 or 5 rep's
I'm completely out of breath a quick full body workout I'm 64 years old
Way to go @frankcolletti8463! Still smashing it at 64 years young! 👊
Great, bro, I will start from today
Awesome my friend! 🙌
Hi Doctor! I have been using your workouts for the past 4 years and I really enjoy doing them. Thank you for sharing this awesome video.
You are very welcome!! And thank you for such kind words 🙏🏼
Hi dr A wow Great job on the video i only dumbbell train thanks 💪
You’re very welcome! I’m glad you found this valuable 🙏🏼