Alright, first of all, I just wanna say this was one hell of a workout. I was watching this on my couch looking for a good running/stamina building treadmill video and I stumbled across this not even realizing how difficult it would be for my first time. In the beginning it wasn't bad at all but towards the end it got slightly uncomfortable, but remember that's what helps build that stamina and endurance. I have some advise that I want to give as a current track runner/football player hoping to go pro in the future: 1. MAKE SURE YOU BREATHE PROPERLY: I sometimes see my teammates and friends just gasping for air breathing only through their mouths trying to get as much air in the lungs as possible. DO NOT DO THIS. Make sure you are CONTROLLING your breathe by breathing in through the nose and out through the mouth no matter how much you're gasping for air. It'll help recover your body quicker and make you run longer without feeling fatigued as much. 2. DO NOT START AT 12MPH: The only reason why 7mlc is able to sustain the maximum speed on a treadmill at that pace for that long is because, like he said in the video, he's been doing this for quite some time (precisely 4 weeks: 1 month, the time of the video being posted). Gradually get up to that speed, and remember with form comes speed. 3. DRINK LOTS OF WATER BEFORE RUNNING: A lot of guys I see doing these types of runs become dehydrated as hell because they aren't drinking enough water both prior and post run. Make. Sure. To. Stay. Hydrated!!!! 4. CONSISTENCY IS KEY: No matter how busy you are, whether you work at a 9-5 job or an after school job, always try to get a workout in before going to sleep! As one of the best footballers known to mankind, Cristiano Ronaldo, once said "Talent without hard work is nothing. You have to work, talent isn't enough anymore." And it's true!! 5. MAKE SURE TO STRETCH BEFORE AND AFTER ANY WORKOUT/PRACTICE (and in general): Not only will stretching make you feel lighter and looser on your feet but it’ll also give you that extra ability to make further movements than those who haven’t stretched. Not to mention, it also reduces injuries by 5%! That may not seem like much but it’s better to be safe than sorry! It also helps make you more agile on your feet and is good for your overall health, believe me. Well boys (and girls), these are some tips from a current track runner/football player. You can take my advise or not, it's up to you but always remember, in order to get to the top you have to work like you're at the top. Best of luck to everyone, keep working hard, and God bless 🙏🏼
can't recommend this work out enough, i've gone from average to dominating the midfield in my league. It's hard work but do it 2-3 a week on days that youre not working with the ball will be extremely beneficial
I can't wait to get access to a treadmill again, and thank you so much for this video. I was already doing something similar, but on the street in my neighborhood. I jog (similar pace to the 4.5 or 5 speed towards the end of the video) but then go for a hard run/sprint down each cul de sac (similar to the 12 speed pace). Each cul de sac is .10 miles and some change so it's a significantly long spurt. I then slow back down to a jog pace until the next block. There's 8 of them on top of the streets in between. Just thought I'd share that for maybe others who don't have access to a treadmill, but thanks again for this awesome looking workout! -Drew
Amazing video Michael thank you for sharing your training. I'm out injuried of the Achilles tendon and I could barely walk, hopefully in a month I'll be able to start training again and I'd like to try this adapted to my possibilities and rythm of recovery. You're incredible, keep the good work 🏆
Try doing the workout at the start but with 12 incline also. It’s crazy hard, I saw Matt sheldon doing it and tried it. Now I’ve added it to my weekly workout
im trying out for a USL League 2 team in about a month so I started doing this workout yesterday. Happy I made it through but only at the speed of 11. Hope this helps increase my fitness come tryouts!
Hey Michael, Perfect timing for this awesome video. Need to pass this on to some college players wanting to get fit during the summer for August season.
I did this training yesterday with the speed of 10mph and I felt very good, tomorrow ill do with 11mph and friday at 12mph. Thanks for this kind of videos (routine and exercices in the gym). Can you uplodad more videos like this? Because of my work, I do not have where to enter much football, so my alternative is the gym.
**5-10 MINUTE WARMUP** 5x 30 sec. -> fastest pace possible 30 sec. -> rest 4x 40 sec. -> fastest pace possible 20 sec. -> rest 1x 60 sec. -> fastest pace possible **REDUCE PACE GRADUALLY AFTER FINAL SPRINT**
Hey Michael, thanks so much for the video mate! Love the look of this, have been looking to incorporate more fitness into my sessions. The question I’ve got is if I have team training Wednesday night, then the match on Saturday, when would I fit in this routine? Plus the individual stuff I work on at the pitch on a Tuesday usually. I don’t want to burn myself out, what do you reckon? Thanks again for all your help 🤙🏽
Hi mate! You could try doing this session on Monday and Thursday. Friday should be light and more recovery based to prepare your body for your Saturday match 👍
Tbh doing interval training on the street or the soccer pitch would be better, run around 2km around 8km/h. As the excercise 10 x 200m at 80-90% max speed is very effective, 16 x 150m at 90% is also very good
I go gym 5x week for weight training if i incorperate this will i still see results in my stamina or shall i remove weight training and focus on this to get the greatest stamina results. Keep up the excellent content
Would this training 3-4 times a week be good to have stamina during a game? I haven’t played for some years now and i hate running long distance at a slow pace to build stamina, and i am starting playing again this year so i was wondering if it would be enought to build stamina for my soccer season? Thx in advance
Sorry if it has been mentioned before, what treadmill brand/model are you using? Which would be a good model at a good price that will allow me to run and train for soccer. Many thanks for the video!
Hey Michael, a doubt. You said that at the second week you add three more runs. There's rest before the extra 30 sec and 40 sec run. But what about the extra 1 min? Should i run continuous for 2 mins at the end at the same pace (without rest in between the two 1min runs) Could you clarify soon please? How many weeks while adding runs did u do this for? By the way, I'm feeling the difference after the first week. I do this along with 3 sets of 10 Nordic hip hinges like u said. Same three times a week. Thanks for the workout.
Thanks a tonne for this specific video, after watching this I realized that I was wasteful with my cardio sessions at the gym but now I got a solid routine on the treadmill so thanks a lot man and coach can you also do a video about like a weight loss guide kind of thing, because I am not at my best fitness level( I guess there are lot of players with the same problem) and I was also recently snubbed from my school team because of this( I used to get tried quickly) and I really want to prove my coach wrong in the next tournament which is in 2 months time, I am hitting the gym regularly for like a month or so but I just lost 4 kg which was far below my expectations. Currently I am 6'1 and I weigh around 85 kg. I need to be in early 70s or even in sixty. Can you help me with that?
60’s sounds light for someone who is 6’1 mate make sure you’re not excessive in your weight loss. Weight loss is simple, cut out junk food, replace with healthier options and exercise more.
@@7mlc should I do more cardio sessions? I do cardio 3 times in a week and 3 days I do weight training so if you were me, would you do more cardio or not?
What do you think of doing this interval on monday, doing a leg day on wednesday with weights and doing the interval on friday again? I’m taking ice baths after each training and eath very healthy, for ultimate recovery. I do the leg days for like 6 weeks but my cardio isn’t good at the moment. How fast wil this cardio training get me match ready?
For those doing it first time, if 20sec rest is too short after 40sec fast in the 5-9 minutes, do 40 seconds run 30 seconds off or 40 seconds run 40 seconds off
Great video man. Trying this tomorrow. Ill let you know how i get on. Just wondering how often dhould you do this while in season so your still fresh for games?. Keep up the fantastic work.
Great stuff mate, looking forward to hearing how it goes! During season I’m training more with my team, and getting fitness work during matches so I’ll do this twice a week 👍
just tried this, fastest my treadmill goes was 10 mph and the workout was pretty easy though i felt it a bit twoards the end, so im thinking of stepping it up to 20 minutes
The John Terry one sets the incline to 12 I believe and has you sprinting 20 seconds on, 40 seconds off for 15 reps. It’s too intense for beginners this is a little easier
I started going to the gym about 4 months ago, I'm 20, but my weight has increased, though I have stopped lifting weights, could it be that some of the work outs are responsible for increase in weight? Is it something I should be worried about? And for the treadmill, how many miles per hour did you run for the 30 seconds on and off? How many calories did you burn at the end?
I’ve recently applied for the army using this technique would it help me achieve my overall run time I’ve never really been a runner and having to do a 1.5 mile run in 9min 40 would this technique help me achieve this time many thanks
Alright, first of all, I just wanna say this was one hell of a workout. I was watching this on my couch looking for a good running/stamina building treadmill video and I stumbled across this not even realizing how difficult it would be for my first time. In the beginning it wasn't bad at all but towards the end it got slightly uncomfortable, but remember that's what helps build that stamina and endurance. I have some advise that I want to give as a current track runner/football player hoping to go pro in the future:
1. MAKE SURE YOU BREATHE PROPERLY: I sometimes see my teammates and friends just gasping for air breathing only through their mouths trying to get as much air in the lungs as possible. DO NOT DO THIS. Make sure you are CONTROLLING your breathe by breathing in through the nose and out through the mouth no matter how much you're gasping for air. It'll help recover your body quicker and make you run longer without feeling fatigued as much.
2. DO NOT START AT 12MPH: The only reason why 7mlc is able to sustain the maximum speed on a treadmill at that pace for that long is because, like he said in the video, he's been doing this for quite some time (precisely 4 weeks: 1 month, the time of the video being posted). Gradually get up to that speed, and remember with form comes speed.
3. DRINK LOTS OF WATER BEFORE RUNNING: A lot of guys I see doing these types of runs become dehydrated as hell because they aren't drinking enough water both prior and post run. Make. Sure. To. Stay. Hydrated!!!!
4. CONSISTENCY IS KEY: No matter how busy you are, whether you work at a 9-5 job or an after school job, always try to get a workout in before going to sleep! As one of the best footballers known to mankind, Cristiano Ronaldo, once said "Talent without hard work is nothing. You have to work, talent isn't enough anymore." And it's true!!
5. MAKE SURE TO STRETCH BEFORE AND AFTER ANY WORKOUT/PRACTICE (and in general): Not only will stretching make you feel lighter and looser on your feet but it’ll also give you that extra ability to make further movements than those who haven’t stretched. Not to mention, it also reduces injuries by 5%! That may not seem like much but it’s better to be safe than sorry! It also helps make you more agile on your feet and is good for your overall health, believe me.
Well boys (and girls), these are some tips from a current track runner/football player. You can take my advise or not, it's up to you but always remember, in order to get to the top you have to work like you're at the top. Best of luck to everyone, keep working hard, and God bless 🙏🏼
yessir boulos
Not all heroes where capes !
Amen
can't recommend this work out enough, i've gone from average to dominating the midfield in my league. It's hard work but do it 2-3 a week on days that youre not working with the ball will be extremely beneficial
Noted. I'm a 28 year-old Center midfielder and I'm trying to make a comeback👏🏽💪🏾
@@rayfieldgarrett2892i think its to late for you my friend but never give up
Did you do exact 10 min workout or did you do more ?
I do exactly 10 minutes. If you wanna go pro i reckon you should do more haha
Brace yourself, watching and doing are two different experience.
Right 😂😂🤣
Thank you for the warning
Not all hero’s wear capes
Just did this in my workout today it was an absolute killer! The last two 40’s and the 1 minute were lethal
😂 facts bro
Facts, it got my asthma, so I needed to take a 30 sec rest instead of the 20 for the one minute
Bro please try :
4 minutes at 12km/h incline : 2%
4 minutes at 8 km/h incline : 2% .
Do 4 reps . And tell how u feel
🔥🔥🔥🔥🔥🔥
@@eliminated797what about rest
@@davidn869 lmao take a rest between every rep
The best footballer for giving the content that everyone need.
And also the best footballer and a youtuber I have ever seen.
LOVE FROM INDIA. ⚽️👍
Thanks so much for your support Rahul!
@@7mlcBro one day we will meet in
future then that day will be my best day.
@@7mlc what is the most reps to increase it by? I'm asking because in a year, it'll be over 20 miles?
Interval training is key for boosting endurance!! Keep up the good work 💪👍
I can't wait to get access to a treadmill again, and thank you so much for this video. I was already doing something similar, but on the street in my neighborhood.
I jog (similar pace to the 4.5 or 5 speed towards the end of the video) but then go for a hard run/sprint down each cul de sac (similar to the 12 speed pace). Each cul de sac is .10 miles and some change so it's a significantly long spurt. I then slow back down to a jog pace until the next block. There's 8 of them on top of the streets in between. Just thought I'd share that for maybe others who don't have access to a treadmill, but thanks again for this awesome looking workout! -Drew
Great workout. First attempt at 11.5 mph. Did all reps except one of the 40s efforts. Looking forward to seeing improvement in coming weeks.
Updates ?
Wow it’s intense already! I’m a bodybuilder looking to get into football. My cardio is poor so this is a great workout for me
Amazing video Michael thank you for sharing your training. I'm out injuried of the Achilles tendon and I could barely walk, hopefully in a month I'll be able to start training again and I'd like to try this adapted to my possibilities and rythm of recovery.
You're incredible, keep the good work 🏆
Haven’t watched the video yet
But i can tell it’ll be great
Hope you enjoyed it mate!
7mlc Will this also help me lose weight?
@@piza141 if you eat well and do this 3x a week or something like that you definitely will
AWESOME. I’m not sure if you knew this or not but like a week ago I asked for a video JUST like this. Thanks ! You never fail to provide. Thumbs up !
Not even a footballer but gonna use this as my hiit workout
same here
Thanks brother. Glad you uploaded it! 👍🏻❤️
Always welcome mate 👊
Thank you so much with this drill l, I got injured and I need to get back fit and this session really helped
Try doing the workout at the start but with 12 incline also. It’s crazy hard, I saw Matt sheldon doing it and tried it. Now I’ve added it to my weekly workout
im trying out for a USL League 2 team in about a month so I started doing this workout yesterday. Happy I made it through but only at the speed of 11. Hope this helps increase my fitness come tryouts!
How did it go
@@njhd9923 pulled my hamstring a week before tryouts so I didn’t get to go.
@@AlexDR117 Unfortunate bro. Pick yourself up and jump at any other opportunity. Good luck.
@@AlexDR117 was it bc of this workout?
@@HalaMadrid0070 no it wasn’t. I was playing in a mens league and made 1 too many sprints the same day as leg day
Intervals on the Precor treadmill are some of my favorite workouts. Gets me fit and lean.
Hey Michael, Perfect timing for this awesome video. Need to pass this on to some college players wanting to get fit during the summer for August season.
This will be great for your players Coach, happy to provide it for you!
Thank you, life saver 🙏
i play for my national team and i did this workout for 2 months. i was the fittest guy on the team i basically did this 3x a week
Thank you mate. I have been waiting for this👊
You’re more than welcome Karl!
What i have to training to be good cdm on invidual training
Keep going!!
Cardio and strength and power training
Thank you mate
Thank you I really wanted this video
Awesome! I am going to do it tomorrow !
Thanks for the advice going to use this as part of my rugby fitness 👍
I did this training yesterday with the speed of 10mph and I felt very good, tomorrow ill do with 11mph and friday at 12mph.
Thanks for this kind of videos (routine and exercices in the gym).
Can you uplodad more videos like this? Because of my work, I do not have where to enter much football, so my alternative is the gym.
Adriano TV I did this yesterday and played football for 2 hours and now I cannot get up , but very good pain to feel.
I do something similar, 1 min max speed, 2 mins walking. I might give this a go, as I only manage 5 reps.
Not that your training doesn't work, but it would be better to keep the walking time at equal or less than your "max speed" time.
did it with your video... great stuff man
Hi Michael Lewis Cunningham.
Can I do this twice a week ?
Love your videos! I just stumbled onto it this last week. Very impressed my friend. 👍😁
Random one mate but as well as getting fit would this workout be good for fat loss or would you advice to stick to doing steady state jogs
**5-10 MINUTE WARMUP**
5x
30 sec. -> fastest pace possible
30 sec. -> rest
4x
40 sec. -> fastest pace possible
20 sec. -> rest
1x
60 sec. -> fastest pace possible
**REDUCE PACE GRADUALLY AFTER FINAL SPRINT**
thanks for this
Lmao this is torture. It looked so easy but boy was I wrong
Can I add this to my legday workout? I do squats deadlift and lunges. If yes, do this interval before or after the leg workout?
This was worth waiting thanks !!
You’re welcome mate 👍
The Last Minute im over 😂😂🥺🥺you are the best RUclips and soccerplayer thank you Bro ❤️🙏 i learn alot from you
Thanks bro this was much needed
Happy to provide it for you mate!
I’m gonna try this for cardio today.. wish me luck
Good session mate 💪🏾💪🏾💪🏾
Bro i love your videos. You've really helped my games alot. I hope to see you in liverpool or man city someday.
thanks mate as always nice video👍💖
Always welcome mate!
Awesome man, thank you! Have you ever added an incline in a treadmill workout?
Bro what is an incline and how do you add it on a treadmill
nadia hajra it’s a setting that elevates the treadmill at an angle
@@nadiahajra2634 Is the elevation in the treadmill.
@@nadiahajra2634 not all treadmills have this function...
Hey Michael, thanks so much for the video mate! Love the look of this, have been looking to incorporate more fitness into my sessions. The question I’ve got is if I have team training Wednesday night, then the match on Saturday, when would I fit in this routine? Plus the individual stuff I work on at the pitch on a Tuesday usually. I don’t want to burn myself out, what do you reckon? Thanks again for all your help 🤙🏽
Hi mate! You could try doing this session on Monday and Thursday. Friday should be light and more recovery based to prepare your body for your Saturday match 👍
7mlc Wow that was quick! 😂 Thanks for the reply bro, much appreciated. I will try that out, thanks!
best channel in football
hii,bro 7MLC ...it really help me a lot in this entire channel .....you are my best teacher tho ....thank for everything ....
My max speed on my treadmill is only 10mph. How do I make this workout more effective? Shall I put incline on it?
Tbh doing interval training on the street or the soccer pitch would be better, run around 2km around 8km/h. As the excercise 10 x 200m at 80-90% max speed is very effective, 16 x 150m at 90% is also very good
Hello mate I am looking to keep fit and active I was wondering if you wouldn't put this workout in the comments because I would like to give it a go 👍
What if we are still inseason, how should we manage to schedule a fitness day? Or how many times should we do it?
I would also add make sure the incline is high, around 3 or thereabouts. If you make it flat then you will jar your knees more.
Nada mal compadre estos videos me motivan a seguir adelante
Since football creates a lot a stress to your ankles knees hips, I prefer the cross trainer. Interval schedule can remain the same.
Really Motivating Video great Work Rate as well!!
Ohhhh! you know what I think again a huge tnx fr this video........
You’re more than welcome!
You should add an incline, it makes running on the treadmill less impactful for your running form and adds some more difficulty
It can certainly be done, however you do want to try and replicate running flat too as that is how you will be running during a game 👍
Hey make another videos we enjoyed and learnt a lot from this one
That's awsome brother, thank you.
You’re more than welcome my man!
I go gym 5x week for weight training if i incorperate this will i still see results in my stamina or shall i remove weight training and focus on this to get the greatest stamina results. Keep up the excellent content
kem k go a little less on the weights and focus on the cardio for a bit. You’ll improve massively on your fitness.
Keep going!
Class video🐐
I fell on the treadmill doing this and my knees are all burned any tips for what to do for my burns
Would this training 3-4 times a week be good to have stamina during a game? I haven’t played for some years now and i hate running long distance at a slow pace to build stamina, and i am starting playing again this year so i was wondering if it would be enought to build stamina for my soccer season? Thx in advance
360 no scope pump shotgun
30 sec may seem really short but when you’re doing it. It feels like forever
A minute does but 30 sec is soo fast man
Sorry if it has been mentioned before, what treadmill brand/model are you using? Which would be a good model at a good price that will allow me to run and train for soccer. Many thanks for the video!
Great workout my friend, thank you!
Amazing I love ur vids
Coach, can u tell us how to dealing with nervous before a match. Nervous has kill my confidence
He’s covered this topic before..go on his channel -> playlists -> ‘Mental Confidence’. These vids should help.
Hey Michael, a doubt.
You said that at the second week you add three more runs.
There's rest before the extra 30 sec and 40 sec run. But what about the extra 1 min?
Should i run continuous for 2 mins at the end at the same pace (without rest in between the two 1min runs)
Could you clarify soon please?
How many weeks while adding runs did u do this for?
By the way, I'm feeling the difference after the first week.
I do this along with 3 sets of 10 Nordic hip hinges like u said. Same three times a week.
Thanks for the workout.
Great video
Ay mate you are the best just keep on doing your thing mate
Great Workout!
It’s a tough one for sure!
Thanks a tonne for this specific video, after watching this I realized that I was wasteful with my cardio sessions at the gym but now I got a solid routine on the treadmill so thanks a lot man and coach can you also do a video about like a weight loss guide kind of thing, because I am not at my best fitness level( I guess there are lot of players with the same problem) and I was also recently snubbed from my school team because of this( I used to get tried quickly) and I really want to prove my coach wrong in the next tournament which is in 2 months time, I am hitting the gym regularly for like a month or so but I just lost 4 kg which was far below my expectations. Currently I am 6'1 and I weigh around 85 kg. I need to be in early 70s or even in sixty. Can you help me with that?
60’s sounds light for someone who is 6’1 mate make sure you’re not excessive in your weight loss. Weight loss is simple, cut out junk food, replace with healthier options and exercise more.
@@7mlc should I do more cardio sessions? I do cardio 3 times in a week and 3 days I do weight training so if you were me, would you do more cardio or not?
Doing this at max incline is crazy but a good progression
He was doing it at regular incline my boy. Do you mean max speed?
What do you think of doing this interval on monday, doing a leg day on wednesday with weights and doing the interval on friday again? I’m taking ice baths after each training and eath very healthy, for ultimate recovery. I do the leg days for like 6 weeks but my cardio isn’t good at the moment. How fast wil this cardio training get me match ready?
Thanks. Very useful. Just wondering when we should stop adding rep?
Depends on your fitness levels mate
For those doing it first time, if 20sec rest is too short after 40sec fast in the 5-9 minutes, do 40 seconds run 30 seconds off or 40 seconds run 40 seconds off
Na ur just not fit
@@nicholasvincent6014 why do you think people watch this video
@@888leoo exactly what a mong
How do you breath? In through the nose out of the mouth? Fast breathing or slow breathing?
Great video man. Trying this tomorrow. Ill let you know how i get on. Just wondering how often dhould you do this while in season so your still fresh for games?. Keep up the fantastic work.
Great stuff mate, looking forward to hearing how it goes! During season I’m training more with my team, and getting fitness work during matches so I’ll do this twice a week 👍
Awesome video as always but can the same thing be done on the pitch, the only thing missing when you do it on the pitch is that speed of 12 mph.
You can just do bursts of 30 seconds, but you’re right it’s slightly more difficult to keep on pace.
@@7mlc from what I've calculated is u have to cover 100 meters every 18 seconds or so(for 12mph)
Hey, kinda late but was wondering if doing some sort of stretch before doing this is good? Or should I just get straight to the exercise?
just tried this, fastest my treadmill goes was 10 mph and the workout was pretty easy though i felt it a bit twoards the end, so im thinking of stepping it up to 20 minutes
Awesome man
Thanks man!
@@7mlc No Problem
First time doing this workout. Completed it but I took longer rest
I really enjoy watching your videos very inspiring 🔥🔥🔥🔥
Thank u bro😄 Ur my football teacher😂
PLAYBOI PRINCE coach *
what workout would you reccomend on an exercise bike for fitness
Good vedios mate
I’m new to this and looking to improve my stamina. How exactly does this compare or differ to the John Terry workout?
The John Terry one sets the incline to 12 I believe and has you sprinting 20 seconds on, 40 seconds off for 15 reps. It’s too intense for beginners this is a little easier
Are there any workouts for Speed?
@@nevinblox1812 yes 👍
Awesome.......🥰
Thanks Naman!
I started going to the gym about 4 months ago, I'm 20, but my weight has increased, though I have stopped lifting weights, could it be that some of the work outs are responsible for increase in weight? Is it something I should be worried about? And for the treadmill, how many miles per hour did you run for the 30 seconds on and off? How many calories did you burn at the end?
Olu Mayor its 12 miles per hour
GamaMan can you shed some more light on that?
I’ve recently applied for the army using this technique would it help me achieve my overall run time I’ve never really been a runner and having to do a 1.5 mile run in 9min 40 would this technique help me achieve this time many thanks
Any idea for progressions for this type of training?
How many days a week should you do this? While adding strength training
Could you do a bike workout? I've seen a lot of pro players on it.. but I don't know the workout.
Thanks for the suggestion!
After doing the 40s run and 20s rest, would you go to 50s run and 10s rest or just increase the speed?
When it is 9,00-10,00 and you want to add one more, how long should your break in between this two be?
What do you think about HIT workouts in terms of building stamina for football?
#rez
maximum is how many reps when we increase the intensity until the highest level?
Just did this first time in my life. Thanks man. Gave up for the last 1 min sprint 🥵