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Fajr Club Day 2

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Nouman Ali Khan

Channel: Nouman Ali Khan

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Episode Notes

Episode Transcript

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Neither had a lower

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condition

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second I want to be in

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a law firm

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and hamdulillah you love me almost man walking me Maliki Amit he cannot he cannot stand

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indeed in a civil

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civil leadin anti

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white male boom behind him or the

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me

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me me not law he lives easier

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now for the fullness

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of Baba man

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one lady in

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the room

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a

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follow up VM level machine is

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Tony vikita

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for the

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woman

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will either push you on

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the

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at him Can he

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love

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me out love Neiman I'm in the

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mall

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a lot

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Whoa.

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Long

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As

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You Love Me

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man walking me man kiyomi Dini cannon

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cannon standing

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in Dino Siva email Co. Lead ina and I'm telling him why email me I lay him off on me

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and let me know

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whom

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when levena

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de la vida

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como be him cast

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him What else?

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There the cabbie?

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Lady Naka would

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have called me up be him.

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Boo Boo Ma.

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Either the key to Manila vena cava fellbach the bobby had

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Either as fun to move home fashioned Costa

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Rica

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ma hulan salamin

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ba ba

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ba ba

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when leadin appetito

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say to him while you sleep Uber the home

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Why are you there?

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Yeah la Vina

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la hi young

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bit up all the

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above

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send me a lovely man hamidah

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a lot.

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A lot law,

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law

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law

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sand mining Kumara matomo etc.

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Repeat after me and kids that are watching repeat after me also. La la la la la la la de la de la ilaha illallah wa Yeah, who

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are you? To boo la? La Allahumma

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anta Salaam Salaam amin Casa La

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Dr.

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What are later Later yeah

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we'll come around

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in NACA, NACA and test me and tell me what to buy Elena. Elena. Yeah, Madonna, you young learner in NACA, NACA and awaba him and that he was en la la, la la, la la la,

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la la Heidi halki Allah Heidi healthy hidey hole p Hi,

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II,

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II, II,

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II.

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II, II.

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II mean, read

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the three shoulders at the end. Okay. So together, you'd have to repeat after me You could say with me

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Hello.

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As

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you

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know,

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up

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we'll see

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what

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the proposition of also used to say Alhamdulillah 33 times or so Pamela and then 133 times, so you can say that silently. Okay?

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So the, there's lots of

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records of the profit slice, I'm

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remembering a lot after the prayer.

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And some of those are the same all throughout the prayer. Some of them are special for certain prayers. We're going to start off with just the stuff that we said, you can use that after any prayer. Okay, so it's good to get in the habit of saying that. But I also want you to start thinking about what it is that we're saying, because even as when I was growing up, when I was little, I was told to remember some things to say like sakana, la, humbly La, la hotbird, or, you know, allow men to salon women because salon I mean, I said those things, but I never knew what this stuff meant, or why that stuff is important. But I'd like you guys to grow up knowing why that stuff is important

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and what it means. So the first of those things we said today was istockphoto alone, we said it three times, you know what the stock will allow means?

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That's a rubella. What you just said I seek refuge in a lot. That's our secret. I seek Allah's forgiveness. I'm asking a lot of Forgive me. That's I ask a lot of Forgive me. I'm asking a lot of Forgive me. I'm asking a lot of Forgive me three times over.

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But usually you think, you know, if I did something messed up, then I should ask God to forgive me. But I did do something messed up. I just prayed. And

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I did something good. Why am I asking Him to forgive me if I did something good. This is actually part of the Sunnah of Ibrahim Ali

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Ibrahim on a Sunday, one of the best things that could ever be done. He built the Kaaba.

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You know, like, somebody builds a Masjid. And anybody who prays in that machine gets the reward for the part of the reward for them praying that much. Imagine what rewards Abraham Allison was getting for building the Kaaba, that means no machine is ever built. No person has ever prayed, except he gets a small commission out of

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each one of them because they're praying towards the machine that Allah had him build. Right? So he's done one of the most amazing good deeds that could ever have been done by a human being. And when he was doing it, he was making Dawa to Allah. Why? The first thing is, even when we do good things, how do we know the good thing we did was good enough.

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Right? Like my mind could have traveled during prayer, I could have forgotten an eye or messed up a word I could have made a mistake in the prayer my will do may not have been perfect, right? So it could be any number of things that were not that great. Because we're not just graded in the prayer on what other people see what granted where our hearts are. So Allah knows where our hearts were when we were praying. It's also true that we came to pray, but that doesn't mean that we're angels. That doesn't mean that the night before, or before we got here, or when nobody was watching. We didn't have bad thoughts. You didn't say bad things or didn't do bad things. So there's a bunch of

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stuff between Russia last night and fudger this morning that happened. Right? And even just because we pray, we don't think oh, we did something good. That must mean we're good. We're not like that. Muslims aren't like that. We realize we did something good. Because first of all, that's good for us. A love heals our hearts with it. But then we ask a lot of forgive because even the good that we do, yeah Allah I pray that it's good enough. I pray that it's good enough.

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I want you to consider it good enough, and cover all of its mistakes and cover them up. And it's really beautiful stuff. It also means I asked a lot of cover

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in Arabic actually doesn't just mean to forgive it means to cover. So I'm asking a lot of cover, like, cover up all the imperfections, the shortcomings. I'm asking a lot to cover up all the messed up things I did or the mistakes I made, or the things I shouldn't have said, you know, maybe I lost my temper yesterday, maybe I made a joke and hurt somebody's feelings. I don't know what I did. Yeah, like, cover those mistakes up? Why cover them up? Because when they come in front of you on Judgement Day, then I would rather they stay covered up. And they don't get exposed. Wait, that's on record, too. With that, can you play that part? You know, if somebody recorded you do something

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embarrassing. They're like, Hey, you want to watch it? You want to watch it? Yeah. What do you do? Can you not kidding me? No, no, I can I can send you a picture. Like, no, don't send it stop. No, I you know what? I want to see what you look like, let's look at it together.

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seeing yourself do something embarrassing, is really hard. Yeah, right. And on Judgment date, everything will be shown everything. So we asked the first thing we asked after every prayer is to cover to cover the cover. Now the last thing about that I want you to think about when we're standing in the salon, are you allowed to look around

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to talk about anything else? Are you allowed to move your body any way you want. So your body is no longer free? Your eyes are no longer free. Your tongue is no longer free. Isn't that true?

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I mean, you're completely restricted. For those moments in the prayer, you're, it's not even you can do whatever you want to now you're gonna do whatever Allah wants you to. Isn't that true? The moment you say Allahu Akbar, to the time you say Salaam article, Allah, you're under completely lost control, physically, and even in your time, right? You know why that's important. One of the reasons that's important is because that's what judgment is going to be like, not voluntarily, but even in voluntarily, on Judgement Day, I won't be able to say any words, except towards Allah wants me to say, I won't be able to move my eyes except where Allah wants me to move them. He even says naki. So

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to see him, their heads are going to be held back or their heads are going to be put down, you won't even be able to move your head, like we do freely now. Because you know, when we pray, now, we're like,

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we'd all kinds of none of that's happening on Judgement Day. But fudger are these prayers, they are actually a reminder of how still we're going to stand in front of a law on Judgement Day, when and we're standing in prayer, we're standing in front of a law, right? So it's kind of like practice or Judgment Day. That's actually what it is. So when we say US federal law, those are some of the things that I want you to think about. When we sit there and say, Stop, stop, stop.

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And we are going to kind of go through a little by little what each of those things mean. And you don't have to know the kids that are watching, you guys don't have to know all of this. Right now. Like you know, we set a bunch of things, some of you may have memorized them, your parents helped you memorize some version of it. That's cool. What I'd like to do is help you guys memorize a little bit of it at a time. Right? So and we'll discuss a little bit of it at a time in the morning. So that more and more when we say these things, they benefit us because the whole point of this doing this in the morning is somehow this is gonna help us throughout the entire day. Right. So we have

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Lanza which will help all of us throughout the entire day. And the rest of our lives will take a short break, but a calamity welcome, Somali corner.

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From tomorrow, I'm gonna have you recite some code I do. It's gonna be fun one I just what?

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I'll pick whatever. So

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I will give you guys almost everybody when I add together.

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Okay, you can mess up all you want. Okay.

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I'll just play it at your wedding.

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Okay, let's go watch.

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Okay Come on let's go.

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I'll show you.

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All right. So stevia yesterday, you know, I haven't made a little comment about how you're

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how if you're like Afghan you can have healthy food. And I thought you should say something about that. Because a lot of a lot of people from a lot of different cultures feel like oh, it's just the way we eat, we can't help it. This is the way we eat. You know, how you eat is dictated by you, not your culture. I mean, every culture has different spices, different varieties of food that the weak still make it clean. It took me about 10 seconds to find two guys that are from Afghanistan, that one's a barber so we can see you.

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One's a bodybuilder and just looks ridiculous. And the other guy, they're called the next Bruce Lee. So, I mean, it depends on what you do.

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Although it took me 10 seconds to pull that up and find it. So

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like I said, you dictate what you eat. And you can still do that within the confines of what your culture puts out. Just you eliminate a few things. Everything doesn't have to be oily doesn't have to be fatty.

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You change it up.

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All right, we're gonna start with some rotations today. So we're just gonna do small harm circles.

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Go forward.

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Go forward. There we go.

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We're gonna go a little bit bigger.

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All the way

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as we go forward.

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All right, we're gonna go backwards a little.

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Oh, start a little.

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A little bit bigger.

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Goes big as you can

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All right, relax.

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Go neck rotations go to the right

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to be a really cool witness and the slot and then go the other way.

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Move to the left.

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You'd be so freaked out,

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do the hips, go to the left,

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okay.

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And this helps with circulation, getting the fluids to the right joints.

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definitely helps if you have those sit down jobs where you don't need to move very much or if you're in school all day sitting down.

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Then we'll go the other direction.

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Relax, do the right ankle, roll up to the outside

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road to the enzyme.

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Let's do a left leg

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out

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and the left arm across the body.

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We both have a left problem.

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Switch.

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All right, we're gonna go.

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legs a little past shoulder width apart, reach down touch the ground.

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Do your best.

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It's ripping my legs apart. But yeah.

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If you can touch the ground, start walking your hands back a little further.

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And keep your head up. Keep your eyes facing forward.

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Go ahead and stay in the stretching position. You want to keep your eyes facing forward that way all the blood doesn't rush to your head and you don't end up falling out forward.

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And relax.

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Walking high knees. Yeah,

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go ahead.

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Doing good. When we do the high knees. Always make sure you're not bringing your knees in, straight up or out.

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Relax.

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Next one

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will bring the right leg up. Bring it out, back down. I'll do the left

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down.

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Open those hips up some more.

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Oh boy.

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All these stretches are great, become more functional, feel better. And on top of that, if you're trying to grow, especially a lot of young boys, try to put on muscle grow just grow in general because you're getting older. It helps with that you can't grow if you're tight.

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Relax

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just a little bit.

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Yes should be good.

00:35:00--> 00:35:09

So we're gonna do a burpee was gonna do 15 you're gonna go down, your feet out, push up,

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and when you're on your way up, you're gonna throw your feet forward. When then when you go to stand up, you're gonna jump.

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And you'll go back now

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we'll do 15.

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Okay,

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doing the jump up, think of it just like a squat. You want your knees to be behind your toes.

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Or your feet away back here when you go to jump in a good position here.

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There we go.

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You're 15

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at your own pace.

00:36:13--> 00:36:15

jump as high as you can go.

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raises arms, that

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gives you your blood pumping, heart rate up.

00:36:29--> 00:36:30

Reach for the sky.

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There you go.

00:36:48--> 00:36:50

I can go home, you guys.

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Alright, we're gonna do the reverse lunges.

00:37:04--> 00:37:12

Like yesterday. hands on your hips. Go back, come up, said this time we're gonna do it. Stay on one leg.

00:37:13--> 00:37:13

And you can

00:37:15--> 00:37:17

and then switch. Nobody can

00:37:25--> 00:37:26

control your breathing.

00:37:30--> 00:37:33

you starve your body oxygen muscle started tightening up.

00:37:37--> 00:37:38

Deep breaths.

00:37:46--> 00:37:48

Should I get that leg all the way back?

00:37:49--> 00:37:53

over this knee above the ankle and their knees gonna be right below the hip.

00:38:06--> 00:38:07

Six more.

00:38:09--> 00:38:09

How much are

00:38:15--> 00:38:18

the two pajamas on your hips for extra stabilization.

00:38:27--> 00:38:27

Okay.

00:38:32--> 00:38:33

Here we go. feel

00:38:35--> 00:38:37

lonely feel alive when you're close to death.

00:38:40--> 00:38:42

So a little window down here.

00:38:44--> 00:38:46

very humbling exercise.

00:38:47--> 00:38:49

To catch your breath. Take deep breaths.

00:38:50--> 00:38:52

Tell your body to relax.

00:38:55--> 00:38:56

Breathe in through your nose.

00:39:00--> 00:39:00

Slowly.

00:39:09--> 00:39:10

Yes.

00:39:11--> 00:39:15

I'm gonna do 10 push ups. Just 10 regular push ups.

00:39:21--> 00:39:22

Go all the way down.

00:39:24--> 00:39:24

Here we go.

00:39:39--> 00:39:41

Set a timer.

00:39:46--> 00:39:48

And we're gonna do the Superman pose.

00:39:53--> 00:39:55

Not everybody loves a Superman. Oh yeah, totally.

00:39:58--> 00:39:59

flat on your belly. There we go.

00:40:00--> 00:40:02

Get those arms all the way out.

00:40:05--> 00:40:06

Now

00:40:08--> 00:40:09

we're gonna add in,

00:40:10--> 00:40:16

there's something to add. You should be looking forward, legs or off the ground arms or off the ground. Yeah.

00:40:17--> 00:40:20

I'm gonna pull back. Squeeze that upper back

00:40:22--> 00:40:23

and forward.

00:40:24--> 00:40:26

Come back, squeeze,

00:40:28--> 00:40:29

forward.

00:40:31--> 00:40:33

Come back, please.

00:40:35--> 00:40:36

Head up, eyes forward,

00:40:37--> 00:40:40

pull back, squeeze.

00:40:41--> 00:40:42

Hold it,

00:40:44--> 00:40:44

hold it.

00:40:47--> 00:40:48

For,

00:40:49--> 00:40:50

relax.

00:40:57--> 00:40:58

We're gonna do nine push ups.

00:41:06--> 00:41:12

If you're at home following along, the push ups are too hard. Just drop your knees and keep going.

00:41:17--> 00:41:19

We're gonna go to the Superman position again.

00:41:20--> 00:41:21

Of course.

00:41:28--> 00:41:29

Don't pull back yet.

00:41:32--> 00:41:35

I was anxious to get that extra back work. You

00:41:36--> 00:41:39

know, it just distracts me from the other pain.

00:41:41--> 00:41:46

All right, ready? Yeah, we'll pull arms back. And forward.

00:41:47--> 00:41:48

back

00:41:49--> 00:41:50

and forward.

00:41:52--> 00:41:56

I say back once you squeeze my fingers, okay, three, back.

00:41:58--> 00:42:00

And forward.

00:42:04--> 00:42:05

Keep going.

00:42:07--> 00:42:08

Keep forward.

00:42:09--> 00:42:18

Five more seconds. 54321. Relax.

00:42:23--> 00:42:26

We got eight more push ups. Yeah.

00:42:40--> 00:42:43

Anyway, guess what's next? Superman.

00:42:45--> 00:42:46

We're gonna do it two more times.

00:42:53--> 00:42:54

Yes, good.

00:42:57--> 00:42:57

Yeah, go ahead.

00:42:59--> 00:43:02

Try to keep those arms out all the way.

00:43:06--> 00:43:08

Five seconds, we'll start doing the row.

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Ready, go.

00:43:12--> 00:43:14

Hold it. Come out.

00:43:16--> 00:43:17

Back.

00:43:19--> 00:43:19

Forward.

00:43:21--> 00:43:23

Back. Forward.

00:43:24--> 00:43:25

Back.

00:43:26--> 00:43:27

Forward.

00:43:28--> 00:43:29

Back.

00:43:30--> 00:43:33

Hold it. Hold it.

00:43:34--> 00:43:36

And relax.

00:43:37--> 00:43:39

got seven push ups.

00:43:43--> 00:43:44

Push Ups. You got this.

00:43:47--> 00:43:48

We got one more Superman.

00:43:51--> 00:43:52

And then we'll take tiny little break.

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Are you ready to break

00:44:05--> 00:44:05

out here.

00:44:08--> 00:44:08

There we go.

00:44:10--> 00:44:11

There's legs off the ground.

00:44:16--> 00:44:17

We'll go back.

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forward,

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back, forward,

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back.

00:44:26--> 00:44:27

Now hold it.

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Five more seconds.

00:44:36--> 00:44:38

And relax.

00:44:44--> 00:44:46

You guys feel spiritual.

00:44:53--> 00:44:55

Give it a few seconds and then we're going to do some squats.

00:45:05--> 00:45:09

I'm so good. It's like we haven't even started yet.

00:45:16--> 00:45:25

All right, you guys ready? Sure. So again, we like, like we did yesterday. legs apart further than shoulder width apart.

00:45:26--> 00:45:27

Toes we facing out.

00:45:28--> 00:45:35

Hands up, down. Control, it seems show sideways so they know where your back is supposed to go.

00:45:36--> 00:45:36

Here.

00:45:39--> 00:45:41

We're down, control,

00:45:42--> 00:45:49

hips in the blind up with your knees, knees are behind the toes. And then we'll go back up. 15.

00:45:50--> 00:45:52

Now we're just gonna keep going until I say stop.

00:45:55--> 00:45:56

sideways.

00:46:01--> 00:46:03

Keep those hands up by your chest.

00:46:09--> 00:46:09

Looks like a weird.

00:46:18--> 00:46:20

Want to keep those knees behind the toes.

00:46:25--> 00:46:31

Try to keep the upper body a little more straight. does have to be straight, just lean over so much.

00:46:32--> 00:46:33

There we go.

00:46:37--> 00:46:39

It's like squatting at the same time.

00:46:42--> 00:46:49

This wider stance should work your other hips a little bit more, your outer glutes, sides of your legs.

00:46:55--> 00:46:58

If your outer hips are tight, it'll probably be a little bit more difficult.

00:47:00--> 00:47:01

difficult for you

00:47:03--> 00:47:04

while we're working yet

00:47:16--> 00:47:18

Are you tired? Yeah.

00:47:29--> 00:47:31

Very good. I will say five more seconds.

00:47:38--> 00:47:40

And relax.

00:47:48--> 00:47:50

How are we feeling? Great, great.

00:47:51--> 00:47:55

hydrated. All right. Next thing is gonna be jumping jacks.

00:47:57--> 00:47:57

Real quick.

00:47:59--> 00:47:59

Right?

00:48:00--> 00:48:01

It's definitely good to hydrate.

00:48:03--> 00:48:05

I'm grateful for you asking for a

00:48:07--> 00:48:08

lot of time.

00:48:12--> 00:48:13

All right, everybody ready.

00:48:15--> 00:48:16

And we get

00:48:20--> 00:48:21

keep the rhythm.

00:48:29--> 00:48:30

Clean carpet.

00:48:35--> 00:48:37

carpet, that's calories.

00:48:59--> 00:48:59

Almost there.

00:49:02--> 00:49:03

About 20 more seconds

00:49:10--> 00:49:12

and relax. 20 seconds.

00:49:16--> 00:49:17

Thank you for sparing

00:49:18--> 00:49:30

us because we're gonna go right into high knees. So this time we do the high knees. We'll start out at a walking pace coming to the shop again. So we'll start at a walking pace.

00:49:32--> 00:49:34

And we'll slowly build into a jog.

00:49:36--> 00:49:46

The goal is to keep the hands moving. So if this one comes up, you have this hand over here by your backside. This hands up by your face as we switch your hands rotate.

00:49:48--> 00:49:50

Everybody got it? Yeah.

00:49:51--> 00:49:56

We'll start walking. I'll let you know when to pick it up into a jog. Get really comfortable with it. hands moving.

00:49:58--> 00:49:59

It goes all the way back here.

00:50:01--> 00:50:02

The other ones up by your face.

00:50:04--> 00:50:04

Switch.

00:50:07--> 00:50:08

happens we studied the zero day.

00:50:10--> 00:50:16

Try to keep a good rhythm. As the legs move the hands move. Keep both arms bent.

00:50:19--> 00:50:20

There we go. A little better.

00:50:23--> 00:50:26

All right now moving into a jogging pace. Okay.

00:50:33--> 00:50:34

That's more of a skipping pace.

00:50:37--> 00:50:41

Little Aki can be a little awkward getting the the rhythm with the hands and the legs.

00:50:46--> 00:50:47

Just do the knees for now.

00:50:53--> 00:50:54

There we go.

00:51:01--> 00:51:04

15 seconds left. Keep it going. Keep it going.

00:51:07--> 00:51:08

Control your breathing.

00:51:35--> 00:51:37

Everybody feel great.

00:51:38--> 00:51:39

I can't feel

00:51:45--> 00:51:45

Thank you.

00:51:49--> 00:51:50

cry about it.

00:51:55--> 00:51:56

Has anybody done ice skaters?

00:52:00--> 00:52:03

That is, okay, so who back last year totally.

00:52:06--> 00:52:11

started just doing a walking ice skater. So you step out from this way.

00:52:14--> 00:52:19

You're just gonna bring. So if you step out on the left, you bring that right leg behind the body.

00:52:20--> 00:52:21

kind of go into a lunge.

00:52:24--> 00:52:25

We'll go side to side.

00:52:27--> 00:52:32

Until I say stop. Keep your hands up by your chest to help you balance a little more.

00:52:35--> 00:52:40

Keep keep the front foot forward. Do your best to keep it forward.

00:52:41--> 00:52:42

There we go.

00:52:54--> 00:52:54

Dancing

00:52:56--> 00:52:58

will make you more graceful.

00:53:01--> 00:53:02

You do the comma.

00:53:04--> 00:53:05

Do you scoot back one step

00:53:08--> 00:53:08

forward. It's

00:53:17--> 00:53:19

a little harder to fit in the frame. But

00:53:22--> 00:53:22

anyway,

00:53:35--> 00:53:37

and relax.

00:53:38--> 00:53:39

Ahead of class.

00:53:45--> 00:53:47

We're gonna stretch my favorite part.

00:53:56--> 00:53:58

Bring your left arm up.

00:53:59--> 00:54:00

Bring it over to the right foot.

00:54:03--> 00:54:06

The hand comes up here. There we go. I remember I was trying not to

00:54:08--> 00:54:09

know was another forgetfulness.

00:54:13--> 00:54:15

I'm coming back. I'm halfway there.

00:54:19--> 00:54:22

If you're lifting your legs up like this, yeah.

00:54:23--> 00:54:32

Then just relax a little more, bring him down. Grab hold of the leg and pull yourself forward until you can make it to the toes, which might take a few days might take a few weeks.

00:54:33--> 00:54:38

But you want to get used to it with lays down. Knees are basically locked out.

00:54:39--> 00:54:40

We'll keep holding.

00:54:54--> 00:54:59

Most of these exercises are intended to help everybody open up open the body up more just like this.

00:55:00--> 00:55:00

Stretching.

00:55:03--> 00:55:06

Hopefully by the end of this, everybody's just moving a little better.

00:55:08--> 00:55:19

Which, if you're tight usually tends to mean you're gonna be a little bit stronger because you're not fighting against your own body to move something means Yeah, you're a little faster because you're not fighting against your own body to

00:55:20--> 00:55:23

rotate the joints to run or move, whatever it is you're doing.

00:55:25--> 00:55:26

We'll switch over,

00:55:27--> 00:55:32

right arm comes over left foot, or Shin, whatever you can reach.

00:55:35--> 00:55:36

And there we go.

00:55:38--> 00:55:43

Bring that hand up. If you're back here, it's harder to lean forward. There we go.

00:55:45--> 00:55:48

Very much. This is a struggle you struggle I have

00:55:55--> 00:55:56

a class Am I

00:55:57--> 00:55:58

never was

00:56:06--> 00:56:07

part of the job.

00:56:09--> 00:56:17

No, go to the butterfly stretch to bring the feet together. I love you so much. Grab up under our ankles this time.

00:56:21--> 00:56:27

Wrap onto here. Come up onto this one, pull them feet and push down on your knees

00:56:29--> 00:56:31

and lean forward as much as you can go

00:56:33--> 00:56:35

make it like stricture.

00:56:36--> 00:56:37

joggers

00:56:39--> 00:56:54

joggers, yes, because these are like things like they turn into shorts. And I thought it would be a good idea to buy these and then not in a workout for workouts. So you want to lose clothing for the workouts are very stretchy material.

00:57:00--> 00:57:03

Never want to be restricted while you're exercising.

00:57:10--> 00:57:14

Turn the heat off in here is a bit warm. It is right

00:57:18--> 00:57:19

Asian.

00:57:24--> 00:57:25

Alright,

00:57:28--> 00:57:38

this one, we're gonna put a left leg up. We keep the right knee back. Just gonna push that back as far as you can lean forward.

00:57:40--> 00:57:47

And then you kind of sit up and squeeze your abdominals and you want to feel that stretch right through here and your hip flexors.

00:57:59--> 00:58:00

Everybody feel it.

00:58:03--> 00:58:07

Sometimes it can go down into your thigh it just depends on how tight you are.

00:58:08--> 00:58:10

But it should be in the hip flexors mainly

00:58:15--> 00:58:22

want to hold all these stretches minimum of 15 seconds. Don't ever need to really go more than 60 seconds.

00:58:27--> 00:58:31

15 is usually to maintain your flexibility.

00:58:32--> 00:58:35

Okay 30 and up will usually help you open it up more.

00:58:36--> 00:58:43

You got a whole one says was the muscle fibers come apart and stretch. You got to hold him in that position for him to remember where to stay.

00:58:54--> 00:58:57

good habit while you're stretching is deep breathing. Breathe in.

00:58:59--> 00:59:05

Breathe out, focus on that tight muscle loosening up and if it loosens up, extend your stretch a little bit more.

00:59:10--> 00:59:12

Alright, switch over.

00:59:16--> 00:59:20

Did it right and probably feel like worked out pretty well.

00:59:24--> 00:59:26

For goodness.

00:59:28--> 00:59:28

Yes.

00:59:30--> 00:59:33

Very well. hydrated. This is my old age, leaving me

01:00:08--> 01:00:09

And relax.

01:00:14--> 01:00:16

I'm gonna go across the body again.

01:00:19--> 01:00:20

Go left on first

01:00:42--> 01:00:42

switchover.

01:00:58--> 01:01:05

Same thing while you're stretching, really pay attention to your breathing attention to the whole body trying to relax the muscles.

01:01:07--> 01:01:12

If it's a if it's an intense stretch focusing on that stretch alone, try to get to relax.

01:01:18--> 01:01:22

Yeah. Oh, it looks like you're struggling with that. Keyboard warrior.

01:01:23--> 01:01:30

Fingers come out how to stretch your your fingers hands and upper back at the same time.

01:01:52--> 01:02:00

And the news the same way as yesterday. Oh yeah. Rotate those hands around. Hopefully we can go a little bit further with a little less pain.

01:02:03--> 01:02:05

Any other further, I would have a gin on me or something.

01:02:11--> 01:02:12

Looks

01:02:14--> 01:02:15

like an exorcism.

01:02:18--> 01:02:19

A lot more flexible in your legs.

01:02:32--> 01:02:33

like the back of my hand.

01:02:34--> 01:02:36

It just looks weird.

01:02:46--> 01:02:47

Relax.

01:02:51--> 01:02:51

That's it.

01:02:55--> 01:02:59

advice, Steve, for what to eat in the morning, everybody.

01:03:02--> 01:03:03

before and after.

01:03:05--> 01:03:05

just general.

01:03:08--> 01:03:14

I definitely need fast food. I guess it just depends on what you like to eat. But

01:03:16--> 01:03:17

what I want you guys to do

01:03:18--> 01:03:32

is comment with what you guys eat before and after. And maybe I can have Steve respond to some of you online today. Just so we got a conversation going about what isn't isn't because you know, I know he'll say protein. And a lot of people are like, What's that mean?

01:03:34--> 01:03:46

So it's might be a good idea to gauge from all of you what it is that you guys are consuming. And then we can maybe have a conversation about that so you can get more engaged on my page on Facebook.

01:03:47--> 01:03:48

And we can do it that way.

01:03:51--> 01:04:07

Eggs Eggs are good. Usually what? Well usually you want to stay away from sugars and carbs first thing in the morning. carbs are very good for you. But if you're eating a bunch of carbs first thing in the morning, you're gonna crash halfway through the day. Feeling sugars first thing in the morning, you're gonna toast his carbs.

01:04:09--> 01:04:33

But a piece of toast isn't that bad. If you're eating a whole thing of pasta. Are you eating a bunch of rice or Oh Malaysians Nasi Lemak in the morning. I love rice. I love pasta. But if I eat that in the morning, I'm not gonna make it through the whole day because but whenever it hits you, you're gonna feel like you need to go to sleep. So usually carbs are better at night. So you can sleep it off and it gives you the energy for the day.

01:04:35--> 01:04:52

I see the fruits are, are really good in the morning. So natural sugars. It's it's still carbs but it's not the same type of carbs. A eggs, peas one or two pieces of toast are fine. Some people take it to the extreme and eat a whole loaf of bread.

01:04:54--> 01:04:58

Just depends on culture and where you come from. Yeah

01:05:00--> 01:05:02

Thing number four, this is just for some energy, I just haven't been

01:05:03--> 01:05:27

there before you exercise, oats, bananas, berries, all of that stuff is great, especially first thing in the morning and get your exercise and then eat a good breakfast, and then go on about your day. Hope you guys are enjoying this. I certainly am. I love the excruciating pain. And also those of you that are noticing that I am struggling or even the kids are struggling. The point of this was to

01:05:28--> 01:06:05

let everybody kind of see that we're all struggling. And it's important to, you know, engage ourselves and to push ourselves to do better no matter what age we are, no matter what our situation is that are no excuses. So instill that into yourself and instill that into your kids. When you're when your kids see you not making any excuses, then they're going to learn to not make excuses, right? So and if they see you struggling, they'll respect that about you. So there's nothing there's no embarrassment story, it's okay, I can help and Puffin act like an old man. And it's all good. But I, I do this, he and I have had a relationship for a long time. And you know, I taper off and fall

01:06:05--> 01:06:17

off and work comes along and things like that, but I'll still stay at it. And even when we go home, we used to go to the gym and stuff. I'd be granting like an old man making a scene, but you gotta do what you got to do.

01:06:19--> 01:06:22

So it's all good. That's why I make comments like an old geezer

01:06:23--> 01:06:54

will have during the workout, whatever it gets you through it, but you got to get through it. This is why it nearly just said the konica haka is the last thing I'll say, the promise I sort of said that your body certainly, especially your body also has rights over you. So this is a Nirmala gave us and we should take care of it. You know, I wish I took care of my flexibility and my tight joints earlier in my age, I did it and now I have to work on it and fix it. Just instead of just Oh, it is what it is. And our genetics are not an excuse from people hear me out. Okay.

01:06:57--> 01:06:57

Thank you.