| [00:00.797] | 
                            Stand with your feet together bottocks tight | 
                        
                                            
                            | [00:02.782] | 
                            Stomach pulled in and arms stragiht out to the side shoulder height | 
                        
                                            
                            | [00:07.014] | 
                            Now flex your hands upwards | 
                        
                                            
                            | [00:08.895] | 
                            Press the heels of hands out to the opppsite walls | 
                        
                                            
                            | [00:12.343] | 
                            And circle forward | 
                        
                                            
                            | [00:13.675] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:16.810] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:19.997] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:23.079] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:26.553] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:29.793] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:45.858] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:48.862] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:51.997] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:55.236] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [00:58.371] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [01:01.584] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [01:04.744] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [01:07.931] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [01:11.353] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [01:14.357] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [01:34.420] | 
                            Stand with your feet together bottocks tight | 
                        
                                            
                            | [01:36.274] | 
                            Stomach pulled in and arms stragiht out to the side shoulder height | 
                        
                                            
                            | [01:41.107] | 
                            Now flex your hands upwards | 
                        
                                            
                            | [01:42.831] | 
                            Press the heels of hands out to the opppsite walls | 
                        
                                            
                            | [01:46.122] | 
                            And circle forward | 
                        
                                            
                            | [01:48.656] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [01:52.209] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [01:56.153] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:00.098] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:30.191] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:32.725] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:35.285] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:47.902] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:50.331] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:52.865] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:55.451] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [02:58.037] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [03:00.545] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [03:03.157] | 
                            Two three four five six seven eight and back | 
                        
                                            
                            | [03:05.613] | 
                            Two three four five six seven eight and back |