Hello everybody, on your next sequence and they're very short, they're 3 minutes long and awesome intensity. We're gonna go ahead and start our walking action and I want you to this time we're gonna try to get a natural swinging action of the arms. The key is going to be moving slowly through your centre each time. In the next sequence we'll also include this posture, shoulders down, hands open, bend the knee and we're going to kick, and we're gonna have to hold . Immediately you will feel you're abdomen get tight and then we'll stop. Fabolous. And here we go.