Day 30: 30 Min HARDCORE HIIT Workout [Bodyweight + Dumbbells, No Repeats] // 6WS3
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- Опубликовано: 12 сен 2024
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Sweat, fire, and the sweet taste of accomplishment. Day 30 is the ultimate test, the grand finale of your 6 Week Shred III fitness journey. Today’s workout is a hardcore HIIT inferno designed to ignite your metabolism, torch fat, and leave you feeling like you can take on the world. We're pushing the limits with bodyweight and dumbbell HIIT circuits:: 15 minutes of bodyweight HIIT, blasting through no repeat exercises with 40 second bursts and 20 second breaks. After a quick breather, grab those dumbbells for another 15 minutes of high intensity dumbbell HIIT. We're talking no repeats, all-out effort, and exercises that'll sculpt every muscle. And just when you think you're done, we'll throw in a brutal finisher: four exercises, 20 seconds each, with no rest in between. This is it, the grand finale. Push harder than ever, leave nothing on the table, and push through this final challenge like the fitness beast you've become! Hit play, grab your towel (you'll need it!), and let's conquer Day 30 and the entire 6WS3 home workout program together! #6WS3 #HIITInferno #FinishStrongerThanEver
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This is Day 30 of our 6 Week Shred III Home Workout Program. This is the final workout of 6 Week Shred III. Congrats on making it to the end! Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: A set of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 lb / 9 kg dumbbells
⏱️ Intervals: 20 seconds work, 20 seconds rest // Finisher: 20/20/20/20, no rest between exercises
Exercises for this 30 minute hardcore HIIT workout with bodyweight and dumbbells:
BODYWEIGHT HIIT
Prisoner Squat Shuffle
Reverse Lunge + Side Lunge R
Reverse Lunge + Side Lunge L
Mountain Climbers
Blast Off Push Ups
Squat to Star Jump
Curtsy Lunge to Staggered Squat R
Curtsy Lunge to Staggered Squat L
Pike to Shoulder Taps
Plank Jacks
High Knees
Push Up T-Rotations
Spot Sprint
Commandos
Chest to Floor Burpees
Rest 30 Seconds
DUMBBELL HIIT
Rotation Thrusters
RDL + Bent Over Row
Reverse Lunge Curls
L-Sit Toe Touches
Weighted Jacks
Snatch R
Snatch L
Curl to Press
Squat Clean
Alternating Dumbbell Swing
Dumbbell Push Ups
Staggered Squat R
Staggered Squat L
Front Raises
Makers
Rest 30 Seconds
FINISHER 20/20/20/20
Squat Cross Knee to Elbow
Cross Mountain Climbers
Renegade Rows
1/2 Burpees
Cool Down + Stretch
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Thanks for supporting our RUclips channel. We couldn’t do any of this without you!
TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
![30 Min KILLER HIIT Workout + Dumbbells | NO REPEATS [BURN 500 CALORIES]](http://i.ytimg.com/vi/vzWPuKcKkJg/mqdefault.jpg)
![30 Min KILLER HIIT Workout + Dumbbells | NO REPEATS [BURN 500 CALORIES]](/img/tr.png)
![Day 29: 30 Min FULL BODY Dumbbell Workout [Complete Workout] // 6WS3](http://i.ytimg.com/vi/eF1gD49TcT0/mqdefault.jpg)
![25 Min CARDIO HIIT | Burn 400 Calories 🔥 [No Equipment, No Repeats]](/img/1.gif)
Keep shredding guys! ❤
Thank you so much for posting! My workouts are consistent because of you! I don’t need a gym membership now that I can workout from home. I’ve seen much more progress through your workouts than any other 🎉🎉
Dan, these workouts are FANTASTIC. Love your entire line of workouts, it has really pushed me. My favorite thing is that there is no talking! I also love when you sometimes have to rest mid set, it lets me know you're human. Thank you for doing these! (One SUPER minor design adjustment, consider putting your weight suggestions at the top of the first slide, when you hit pause in RUclips it covers up that text at the bottom. Otherwise, all is PERFECTION.)
Thank you so SO much! This feedback is super helpful! 100% will switch the weight suggestions to the top! Thank you for that! More importantly, thank you for the kind words and support. So grateful for awesome people like you who make all of this worthwhile. Appreciate having you here. Thanks again! 🙏🏼
Just completed this programme straight after completing 6WS2 and feel great. Can't wait for 6WS4!!
Just finished your 30 day shred 3 workout all on consecutive days, which i wouldn't recommend to everyone but wanted to say thank you for helping people like me stay motivated and excited to workout each day! Thank you!
Thank you 🙏🏼
Why wouldn't recommend ?
I think it’s the consecutive days that the person is saying they wouldn’t recommend, not the series itself
Because these training sessions are truly for people with EXCELLENT physical condition, they are not for just anyone.@@ltcolfrankslade.
Day 30 Done, it has been a life changing experience. I could have given up along the way but it got even exciting as days proceeded. Thank you Dan
I cannot wait to do this!!! 🎉🎉🎉 So grateful for all these workouts 🙏🏼🙏🏼🙏🏼 this 6 week shred has been epic 🙋🏻♀️
Thank you so much! That means a lot. So grateful to have you along for the ride! 🙏🏼
I did it :)
Lost approximately 6kg (13lbs) and looking good!
Thank you so much Dan you're the best! I wish i had started from series 1 so i could have enjoyed all 3 of them.
Tomorrow starting from day 1, adding some weight.
Excited for Series 4! (Please do) :)
Wow! This is incredible! Great job on all your hard work! Excited for you to experience our other shred series! Thanks so much for being here! 🙏🏼
omg... loved it all, nearly cried in some. Today I have completed this program and I've never felt better. THANK YOU !!!!!!
Another awesome shred workout playlist. Thank you!! If you are taking requests, would love to see a strength building series if possible.
Love that feedback! Always love to know what you guys like/want! Thank you!! 🙏🏼
Dan my man, I'm writing this from a puddle of sweat and dumbbells. Thanks a ton for these six weeks, I got into a really good flow and I've felt real progress along the way. I've been using some of your programs since covid but this is the first time I join in on a longer stretch. It's been absolutely great!
That is so awesome to hear! Great job my man!!! Nothing like finding a good flow and feeling real progress. Love to hear it! 👏🏼 👏🏼 👏🏼
Absolute perfection! Everything I would want in a workout. Thank you so much for all your hard work. 💪🏼
Thank you so much!!! Really appreciate you. 🙏🏼
Finished! I took about 3month and exercised with 2 or 4kg dumbels. I did much slower and easier version, but I lose 4kg fat and gain 3kg muscles ! Thanks for your super fun, intensive, convenient and helpful program!
30 days…mission completed. Every time there is a win or loss in life I try to take mental notes to learn, accept, course correct and move forward. In wins, like finishing this program, a sense of accomplishment needs to be felt in order for the same to occur, learn, motivate, plan and move forward.
Dan, thanks for these videos, game-changer…life-changer!
Now onto the next Dan_Tiff program!
Congrats on finishing 6WS3!!!! Awesome job! 🎉🙌🏼
This year I told myself no excuses for setting aside 45min throughout week to stick through this 6-week shred program you gave from start to finish, and after this finale, I can proudly say that I kept that promise. Thank you so much Dan for posting these phenomenal exercise guantlets these past 6 weeks!!! I will admit though that there were some points where I was cursing you out while pushing through some "unique" variations/combinations you came up with over these past weeks lmao. This definitely got me motivated to keep going by tackling your 6WS1 and 6WS2 programs next. Looking forwards to the next one! Cheers! 💯❤
This is so cool to read! AWESOME JOB on sticking with it and making it to Day 30!!!! 🎉 👏🏼 That is such a huge accomplishment and something you should definitely be proud of!!! So grateful to have you apart of our RUclips family and can't wait for you to start on Shred 1 & 2!!! 🙌🏼🔥
Going to finish 6WS3 today. I've done the other two and loved those and this one I love as well. Thanks for all you do! My only tiny suggestion is when you are using multiple sizes of dumbbells can you just mention during the preview of the exercise what size weights you're picking up? I know it's self explanatory depending on the exercise, but it helps a ton! :) thanks again. You're great!
Thank you so much for the feedback! I've started doing that to our newer videos so moving forward you'll see that! Congrats on finishing 6WS3!!!!!
Yes it’s the only suggestion I would add also . Other than that I can’t wait for the next one .
Great one… quick, efficient, good variety. Thanks!
Thank you 🙏🏼
Just completed my 30 days. I feel so good. Im not where i want to be yet but I feel stronger and firmer and my motivation to continue is sky high. Thank you Dan❤
Awesome job!!!! Hearing your motivation is sky high makes me so happy! That's the key right there! Keep up the amazing work! So grateful to have you here! Congrats on Day 30!!!!! 🎉
Thanks Dan!!! 30 workouts in 6 weeks!!! Great program and awesome motivation!!! Thanks brother!!!!
Thank you so much! Awesome job for making it to Day 30! 🎉 👏🏼
And that's it, last day. I made it till the end and am so proud ☺️ 1 year ago I used to watch my husband train with you and back then I thought this was insane, that never I could train that way. But here I am, I can do it too 😁
Thank you so much for your videos, they are awesome guides!
Greetings from France!
That's so cool to read. You are amazing! So proud of you!!! Thank you so much for being here! Grateful to have you and your husband apart of our RUclips family.
Thank you so much! I'm just in the gym having just completed your session from 2 years ago! I went back into time and my friend, to this day you're just as stunning!!!! Can't thank you enough!!!! ❤
You're the best! Thank you for being here! Sending lots of love your way. 🙏🏼
Which session
Great Saturday Sweat 😅
Still Hanging STRONG!
💪🏾🏃🏿♂️💨🔥🔥👍🏾
Always so proud of you my man! Crushing it even on the weekend!!! 🙌🏼🔥
I recently discovered your channel and I love your workouts. This one got me drenched 😅 As a former pro female physique who now only has 30min a day to train in her basement, your workouts are awesomely effective. Your sequencing gives us a perfect timing to give it all out on each interval. You’re now part of my weekly routine!
So happy to hear you are enjoying these! Grateful to have you apart of our RUclips family! Honored to be apart of your weekly routine! Appreciate you. 🙏🏼
Just completed 6WS3! When is the 6WS4 coming out? Can’t wait!
I finished!!! Woo hoo. This was an awesome 30 day challenge. You threw everything at us for the final day and I loved it. Thank you so much!!
I have been using your workouts for years and didn't expect to be so challenged by Shred 3 after doing 1 and 2 so often. However, in just 30 minutes, you have managed to shock me all the way through. I'm sweating like crazy! Thank you! The results have been notable 👌
Day 30 done and dusted. Incredibly proud of myself for showing up!! Thank you TiffxDan😊
Awesome job! We're proud of you too!!! 🙌🏼
A few days late in finishing the series, but I forgot where I was a repeated a few! 😳. Sincerest gratitude for the work you put in to develop these. Maybe it isn’t obvious to everyone but all these workouts are grounded in the latest science- the timing, types of exercises, etc. Kudos to you. I appreciate your effort. I am sad this is done. I shall return to Shred I and cycle through them all again. Be well! Without a doubt, you are the best workout “partner” I’ve ever had! 😊
Really appreciate that! Thank you so much! We have the most incredible community and it's because of people like you! So grateful to have you here with us! 🙏🏼
Wow. 6 weeks flew by quick lol. I really enjoyed this 6 week shred. Can't wait for the next one
Awesome job!!! You're a boss!!! 🙌🏼🔥
This is my second shred challenge! I’m so proud of what I learned I’m capable of in these videos. Thank you so much.
I just finished this challenge and I can notice changes in my body, strength, mentality, and everythingggg!!!! I loved and enjoyed every routine, thank you very much!!!
Feeling like a million bucks after the last 6 weeks! This was my first workout that I followed by you guys and I am very motivated to continue my transformation. I am eager to start the next program! Thank you!
🙌🏼🔥 Music to our ears!!! So glad you are here and love to hear that you are feeling like a million bucks! If you like Shred 3 - Shred 1 & 2 are great too! Those will hold you over while we create new programs! 🙏🏼
Day 30 completed! I believe I will have another go!
Thanks for a great program and thanks for taking the time to build these workouts!👏👏
Thank you! That means a lot. Grateful to have you here and so glad you are enjoying them! 🙏🏼
This 6 week shred was awesome. Looking forward to the next one!
I think it is only 4week 30 days?
It's 6 weeks in total if you factor in rest days. 👍🏼
Thank you so much! Great job! Excited to put out another program soon! Thanks for being here. 🙏🏼
@@TIFFxDAN i didnt understand this answer very well please
@@TIFFxDAN i am Training everyday i didnt know know that i was suppose to rest and how i had to manage my rest 🤦♀️
I've completed all three of the 6 week shred programs. Thank you, bring on 6 week shred 4.
Shred 3 done. I think this one has been my favourite so far. Really grateful for the work put into developing these programs, fantastic stuff you put out Dan. Now time to circle back round to Shred 1 💪😀
Really appreciate that! That means a lot. Great job on all your hard work!!! More programs to come! 🙏🏼 🙏🏼 🙏🏼
Hello there.!!! I'm from Greece and I'm 40 yo.. That 6 weeks programm really transformed my body...
Thank you very much
Love to hear that! Congrats on all your hard work!!! Glad to have you apart of our RUclips fam. 🙌🏼
Finished up yesterday. Really good series of workouts. Will probably go back to Day 1 and do it again.
Love it! So glad you liked it. 🙌🏼🔥
I have enjoyed so much this 30 days routine!!
Thank you for sharing 💪🏼😎
Thank you so much! 🙏🏼
🗣Daaayyyyyy 30 done🎉🎉🎉. This was worthy of day 30 indeed 😂. I still have my heart in my chest😂😂 I've enjoyed this so much and your hard work to put these out for us is commendable 👌. Please do more but for 40mins as well, I'll continue with your channel for another month with previous videos of the past. Thank you Dan❤❤
CONGRATS!!!!!!! So so proud of you!!! You're amazing!!! You'll be happy to know we've got lots more 40 minutes coming your way very soon! Congrats again! Love having you here with us. 🙏🏼
@@TIFFxDAN Is a 6 Week Shredded 40 min Series a possibility ?
No science behind it I just find 40 min is the sweet spot for me.
Many Thanks for everything.
I watch your videos a lot !
(Seems like i can't become a member of your channel in my country because there is no "Join" member button under you videos)
finally completed
this last week 🎉many many thanks 🙏🏾 Dan . i am here 😊
Congrats!!!! 🎉 So proud of you!!! 🙌🏼 👏🏼
Programm done ✅.Doing it 3/4 time a week, absolutly no regrets. I have seen my shape improved !ll Thank you from France
I did it! Thank you for your great workouts. Always a challenge but ultimately rewarding! I may just start it again.
Complete!!!!thanks a lot!!!!!!!
About to complete day 30! A couple weeks late… Thanks Dan for putting in the work on these! It makes working out easier when you have a plan going into the week. I think I will start this over next week now that I am getting my diet dialed in 🤞🏼🥩🍗🥓🧀🥚
Amazing job!!!! So glad you found these helpful! Grateful to have you here along with us! 🙏🏼
Hey Dan! Epic workout this morning and thanks so much for all your hard work putting the 6WSIII together! I have enjoyed every single one (even leg days!) 🤠🤘💪
Thank you so much!! Really appreciate that! 🙏🏼
Thank you ❤
🎉🎉🎉 I just completed the 6 week challenge! Thanks for the tough workouts!
AMAZING!!!! Congrats Taylor!!! 🎉 🙌🏼
Love Saturday HIIT!!!! Day 30 Wow time is flying by with this and enjoying every single moment of it! Lets Go Smash It! 💖💎🙌∞
Congrats on making it to Day 30 my friend! What a great way to kick off your weekend! 👏🏼 🎉
I like your comments almost as much as I love these workouts😁
@@bakedbaker2020 Thank You So Much!!! You're Awesome and I Appreciate You! 💖💎🙌∞
Thank you for these awesome workouts. I did two a days and they were fantastic.
So glad you like them! 🙌🏼
Thank you so much brother , I have been following your workouts since nov 2023 , and I have lost about 11 kgs of weight... Thank you so much wish I could meet you in real life to say thanks ... Love from India 🇮🇳
So proud of you and all your hard work! That is incredible! So grateful to have you here. 🙏🏼
Sweating all over the place❤
🙌🏼🔥
Love this #rd series HIT!! Love ! Love ! Love ... 30 mins of good work / day!!
Thank you so much 🙏🏼
A healthy lifestyle is something you refine over time - not overnight
Fantastic workout! Always a pleasure training with the best, thank you!
Thank you so much! Appreciate you!
Could not have done this one without the last 4 weeks building up to it! (And I was barely able to finish!!) Thanks, man.
AMAZING JOB!!!! Awesome work! Congrats on finishing 6WS3!!!!! 🎉 🎉 🎉
Finally done.. can’t believe I did all 30 days.. thx you!
So proud of you! Awesome job!!!! 🙌🏼
Thank you so much for this cool workout! ✊
🙏🏼 🙏🏼 🙏🏼
Actually I should be super sad 😢because the six weeks have now passed,
but on the other hand I tell myself after the shred series is before the shred series😂
Although I better know, there is a lot of work involved, time investment, creativity considerations
Thanks for the great finale🙌👋🥇, as you gave an old woman a real scare, but it was worth it,👏❗🥇
Amazing job Susanne!!! You've crushed these past 6 weeks! So proud of you and all your hard work! 👏🏼 🎉 🙌🏼
Wow come let’s go 💪🏻💪🏻 happy weekend thank you so much
Great way to start the weekend off! Awesome job!!! 🎉 🙌🏼
Thanks for another great 6 week shred Dan. You Rock.
Thank you so much! Really appreciate that.
You saved the sweatiest until last eh Dan, what a workout... This will be a go to favourite for some time
So glad you like it! 🙌🏼
Superbe séance 🔥🔥🔥 j’ai adoré 💪💪💪 merciiiii beaucoup 🙏🙏🙏
🙏🏼 🙏🏼 🙏🏼
Mein erstes 6-Wöchiges Workout abgeschlossen. Vielen Dank für dieses sowie die physische und mentale stärke dies zu bewältigen durch spannende und abwechslungsreiche Videos. Super Arbeit und weiter so !👍
Great job!!! Thank you so much! 🙏🏼
Wow, I've finished :) that was an awesome journey, thanks Dan
Thank you! 🙏🏼
Finale already?? Thanks for this series! Was a ton of fun!
Crazy how time flies! So glad you liked this series! Congrats for making it to Day 30!! You're a boss!!! 👏🏼 🎉
Wooooooo!!! If this was the degree i believe I'm ready for every thing. To be honest I did pauses because of my job (i'm a flight attendant) but any time and almost anywhere I found a gym with at least dumbells I hit it congratulations fou all ann LET'S GOOOO💪💪💪💪💪 . HELLO FROM PANAMA
I love your content. Thank you for motivating me
Wooo this was hardcore 💪💪💪🙌🙌🙌🙌
Feeling great & strong after this one but feeling sad it was the last one of this amazing 6 weeks shred program. 🔥💪🙌🔥💪🔥THANK YOU SO SO much for providing this fantastic program.. every day I was looking forward to the new video workout with you...MERCI for taking the time to provide such quality workouts.. my goal is to finish all the workouts on your page.. so it will keep me busy for a while and looking forward to new ones also .. thanks coach.. you are the very BEST 🙌🔥💪🔥💪🙌🔥
Thanks so much Isabella! It's been so fun hearing your wins all along the way! So proud of you and all you hard work these last 6 weeks! You're incredible and bring such great energy to this channel! So grateful to have you here and excited for you to try our other videos! 👏🏼 🎉
Thank you so much Tiff and Dan, you guys make me feel 20 again, all I have to say is; Jersey Shore you better watch out I’m coming for you!!! 😂
haha you're the best!
First of all great series of videos! Going to finish 6WS3 tomorrow, and have noticed great gains and weight loss. Will definitely keep watching all your videos. Any recommendations on incorporating body weight hiit and weighted workouts as in 3days of weights and 2 days of hiit? Thanks for all you do!
Saved the best for last. That was fantastic. I will be doing that day 30 HIIT again, and again, and again.
Thank you so much! So glad you like it! 🙌🏼
great series of workout, I can feel more power in me
🙌🏼🔥
This 30 days hardcore HIIT workout was murder this was awesome I was sweating all over the. The finisher was hard but I finished strong. Great Job Boss. I will be back ❤❤❤❤❤❤❤
🎉 Congrats on Day 30!!!! 🎉
That was one hell of a saturday workout!!! Finished...
Way to kick the weekend off with a bang!!! 🙌🏼🔥
Confesso que fiz minhas pausas mas consegui até o final 😂
Feito ✅👊🔥
Obrigada 💚
Take as many breaks as you need! Great job!!!
Happy to say I’ve completed 30 day shred 🎉
This is a winner Dan. Bless up.
Thank you!!!
I'm so happy to have finished this 6 weeks program. Didn't cheat, gave it my all like I'm in an actual gym and lastly all my energy is drained thanks for this program excited for more to come. I truly appreciate you greetings from Nairobi, Kenya ❤
Congratulations on finishing the 6 week shred! So proud of you and all your hard work!! Thank you so much for being apart of our RUclips family! 🙏🏼
Dan, you’re the best❤❤❤❤❤❤❤
YOU are. 🙏🏼 🙏🏼 🙏🏼
Day 30 Round 2 completed.....and yes....I believe I will have another go at this!! I hate leg exercises, but that is where I see the biggest improvement with this program. So ironic!!
I just finished round two as well! Great series….Headed for round three with you!! 😁
awesome workout, thank you very much!!!!! you help me lost 80 pound´s
I can not believe that i finished the program
thanks for all the content
AMAZING JOB!!!! 🎉 👏🏼
6 week super💪 я это сделала💪 thank Dan❤
Amazing job!!! 🎉 👏🏼 So proud!!!
Thank you for helping me make the change, Lost 17 lbs doing the 6 week shred 3 and counting calories. What do you recommend we continue with? Amazing channel and thank you for all your making a change in a 57 yo, 210Lbs
I love the order you did the workout I really felt it ❤
So glad you liked it!!! 🙏🏼
YAY!!!!!! I loved this one too 😊
🙌🏼🔥
Always a great routine. Thanks, bro! 🤙
Thank you
Another great one! Thank you.
Thank you! 🙏🏼
Great workout 😊
Is this the last one?
Thank you!
This is the last day of Shred 3!
We did it everyone! 🎉 Killer finale
AMAZING WORK!!!! SO PROUD!!!!! 🎉🙌🏼🔥
Hi Dan. Managed to complete this course in 32 days and have lost a huge amount, over 17lb with this shred and a big change in diet.
Thank you so much for this content, really inspiring, tough but not over complicated. My only minor feedback would be on the ones where you use differing weights, it's sometimes hard to tell which weight your using before the set begins (light, medium etc) but this is only if I was being picky.
Thanks again man, you're the best
Thank you so much for sharing. Nothing better than when you hard work starts to pay off! Awesome job my friend!! You should be proud. As for the feedback - really appreciate that! I've started showing which weights I use before my sets begin on my new videos so moving forward that will be the new standard. 🙏🏼
You're great. I am waiting for SHRED 4 playlist
🙌🏼🔥
Perfect morning workout to get the day going, thank you🤍🤍🤍
So glad you enjoyed it! 🙏🏼
This workout was amazing. Wasn't expecting this! Not even gonna lie, the finisher finished me. Could barely catch my breath!!
So glad you liked it! 🙏🏼
This one was amazing workout!
So happy you liked it! 🙏🏼
Loving these awesome workouts!
Thank you so much!
Thanks again!
Cerrando con broche de oro, mortal!!! Un abrazo querido!!! 🤗
Congratulations on making it to Day 30! Incredible job on all your hard work!! 🎉 🙌🏼 👏🏼
@@TIFFxDAN querido, me inspiras!!!
Thank you very much .
Thank you!