Hey everybody I'm Lance Coyke and today we're going to do a 30 minute follow along cardio circuit. You don't need any equipment for this. We're not even going to warm up. We're just going to hit right into the first round and we're going to kind of learn as you go. We'll use the first round as sort of an introductory thing. Now cardio is good for you. You can normally step on some sort of machine and just do that for a half hour instead. But what we're going to get out of the cardio circuit that you won't get out of doing the machine stuff is we're going to take our joints through a longer range of motion promoting some looseness and hopefully turning this not only cardio workout into an also recovery and mobility promoting workout. So let me get the timer set up and we'll start going. Alright timer start. The first one is the rear foot elevated split squat. This is kind of the advanced version. If you need something easier keep both feet on the ground or even balance yourself something like this. Just one foot forward one foot back and I'm doing an elevator kind of motion straight down and straight up. I'm going to try to increase the challenge here and I'm not using my hand to balance and we're just going to go we're not going to switch halfway on this one. We're just going to go all on one leg. Take a little break if you need it. I mean since we didn't warm up it's easy to kind of like it's I would almost say gas out though I'm not going to be totally exhausted after this but you feel a lot of burn right? You don't want that to overtake you on the first round. It's okay to use your hands for balance and rest. Okay so 15 seconds off we're going for 45 seconds of work 15 seconds of rest let's switch legs and we'll go straight into that one next. If you need more of a challenge on this one two one and go if you need more of a challenge on this one it's actually pretty easy just hold some weight that's probably the best way to do it. I suppose you could do some crazy stuff like jumping on each rep but this is just a normal cardio workout this is not a high intensity interval workout remember straight down straight up just like an elevator you should feel this quad working if you feel a lot in the back quad try to shift more weight onto the front leg and five seconds and rest okay that's the first two next one is fast mountain climbers so we're going to go in a push-up position I'm going to try not to hit my chair here we're going to set up in a plank pull the belly button up and then you're just running your feet like this okay it's too easy you can speed up and if it's too hard you can do something a little more stepwise like this and if that's too hard you just take a break in the middle of the set put your knees down that's okay try to stay nice and long from head to tail and rest all right okay so that's three next one fourth one bent over one arm reverse fly so I'm going to do an RDL like I'm taking a bow like this and I'm just going to bring hands forward and then out to the side one at a time keep the arms straight you should feel a little squeeze and your upper back between your shoulder blades if you get that pretty confident you're doing it well just try to make sure you're not shifting the load onto your low back you want to keep reaching actively through your heels into the ground and that'll promote some hamstring and glute stabilization no need to rush and rest all right fifth one we're going to do a little bit more jumping around some jumping jacks just find a space make sure you're not going to hit your hands anywhere and go doesn't have to be a really long arc keep your elbow bent to about 90 degrees and just try to be on the ground for as little time as possible doing great five seconds and rest all right that burns these calves roll bad last one is the groiner to overhead reach I'm going to come back into the push-up position I'm going to bring a foot up keep my knee inside my elbows and then I'm going to reach up towards the sky like that and I just alternate sides making sure when I bring my knee up I'm trying not to crunch my whole back but I am trying to pull my belly button up towards the sky nice skinny exhale this one can be tough so if it's too tough take a break in the middle of the set you can try to if it's close to the end of the set you can try to just hold the plank or even just don't do the arms just do the legs and that's totally okay all right one round down starting over so we're back to the split squat we're the rear foot elevated split squat I think we go left leg first wow and oh don't fall straight down get your balance slants you're on camera this is embarrassing and now as we loosen up it would be good to try to get that back knee all the way to the ground this is a pretty high elevation for me even though I am short if my chair is higher than this chair I'm probably not going to get that back knee to the ground but this gives me a good stretch in that front hip all right one down switch inside and same thing big thing on this one if you're looking at yourself from the front try to save you we don't want the knee inside the line made by the hip and foot and we don't want the knee outside the line made by the hip and foot we want it directly in line I like to put the top of my foot on that back leg or back support you can use a bench if you got a whole gym available chairs work nice at home three coffee table maybe couch and good all right two down next one back to the fast mountain climber and go my glasses like to slide off when I start sweating big thing on this one is you don't want to shrug because we don't want to activate your neck instead you want to try to hold yourself here with your armpits I'm pushing through here sides of my rib cage just kind of like underneath the armpit and that will stabilize me if I can get my belly button pulled out towards the ceiling then the abs will work with the armpits and rest oh that one's tough for me all right next one's the bent over one arm reverse fly alternating sides we're gonna need to take these glasses off RDL one arm back I'm just gonna keep looking forward the whole time here if you're feeling this a lot in your back and you just can't get the pressure in your heels try a alternating toe touch reach through the heels the whole time and that should help you loosen up your hips a bit so that the back doesn't have to take over and rest nice all right fifth one jumping jacks and go remember elbows at 90 try to be on the ground for as little time as possible and I'll be light as a feather on this one quick feet halfway all right last one in round two is the groin there's the overhead reach remember if this one's too hard just do the legs and you can even just hold for half time and then switch sides halfway glasses oh they're not gonna stay on now I've been kind of taking it easy on y'all it's really important to try to breathe through your nose the whole time even out the nose if possible my allergies make that really tough but once you start breathing through your mouth to talk like if you're leading the class once you start breathing through your mouth stiffens up your neck and rest two down three to go so for these next three rounds your fatigue is going to start accumulating and it's going to be harder and harder it's okay to go slower we want your heart rate above 120 but about below 150 back to the rear foot elevated split squat gentle reminder to myself to try to go lower you'll feel better afterwards you just get a much better hip stretch on this front leg if you're feeling a lot of the back quad you're using it too much try to unweight it shift more the weight onto the front leg nice okay resting all right I switch sides right leg next two one and go and if we're going through this and it's just too hard like you can't can't stop feeling that back leg burning and it's okay to regress it you can put both feet down do the same motion it'll just limit your range and help with your balance a bit and rest nice job okay back to the fast mountain climber or if that's too hard slow mountain climber maybe move your glasses and poke you in the eye remember you're holding with the armpits keeping the head relaxed neck relaxed and we're trying to breathe through the nose it's so hard for me oh man all right standing up back to the bent over one arm reverse fly remember bringing through the nose you want to feel between the shoulder blades but not above them you want to feel the legs but not the low back try to get a nice squeeze in the upper back and rest all right oh sweat is tickling whoa back to the jumping jacks if jumping jacks are getting hard on you you can just jog in place too that's fine and go you're gonna let it squeak in it's only gonna get worse remember breathe through the nose five seconds and rest last one in the round groiner to overhead reach if this one's hard on your wrist to keep your palms flat you need to definitely prioritize some shoulder mobility work stuff like this should loosen it up but it might be too uncomfortable if you spend a lot of time on the computer in which case you can go on the fists you might get a little carpet burn if you're on the carpet but it should be okay and rest all right so oh i'm tired we're over the hump we got three down two to go back to the split-squat left leg forward and down oh yeah that burns this one's tough this is getting me maybe i'm just tired today this is why we need to do this need the recovery right switch sides remember if this is tough don't be a hero slow down it's totally fine we don't want this to be a tough workout it's has to be a low to moderate intensity workout because otherwise we don't get the recovery benefit benefits benefits from it nice whoa starting to burn all right mountain climbers my nemesis i'll be really happy when these are over and go yeah i'm just dripping now and rest all right yeah just dripping bent over one armor versus flies feel it in the legs and then one thing i haven't been a stickler about is you gotta keep your hips still as the shoulders turn because then you actually twist through your torso rather than just turning your hips which is not what we want we want to keep the hips still and let the shoulders stay loose jumping jacks are next i just did kind of a heavy bench press workout yesterday and i think that's why this is so tough i'm really stiff in my torso halfway remember if this is hard you can run in place like this all right and then groiner to overhead reach wanted to go doing great just one more round one more of every exercise here you got it let's go last chance if you're uh not feeling that tired you can definitely ramp up the pace i hope though by now you you kind of realize like you don't really need equipment for something like this it's just unnecessary it's a recovery workout right equipment's good for building strength because you need the weights to overcome the resistance but there's so much you can do with body weight for cardio and even kind of for strength and rest all right we switch sides whoo doing great last one of these three two one remember knees stays in line with the hip and foot hip and ankle and rest all right my nemesis whoo a mountain climber two down four to go this is our fifth and final round remember try to keep breathing through the nose next stays relaxed we're using the armpits if you kick your neck on that's gonna compress your wrists i really shouldn't be talking i'm so tired and rest that was like max effort oh my goodness all right now time for glasses we're standing up we got the bent over one arm reverse fly remember push through the heels the whole time hips stay still and rest jumping jacks is that next i'm blacking out not really if you're dizzy sit down rest lay down maybe jumping jacks it's almost there last one feet are too slippery groiner to overhead reach last one let's uh call it there if you need a cool down go just go walk around a little bit you can prepare a protein heavy meal that'd be really good for retaining your muscle uh so think about that as post workout nutrition thanks for watching if you enjoy the workout hit the like button and subscribe to be notified when i release new videos if you need something else to do i've got some circuits for a total body flexibility i'll link those here somewhere


Okay, good morning, good morning, and welcome back to 2022. Hope you all had a fantastic Christmas and new year. And gonna get you up to speed on what happened if you weren't in the market trading yesterday. Markets were open, state-side, and we did see another record close for the Dow and some updates for some of the bigger tech stocks we can see here, like Apple hitting three trillion intraday for the first time ever, and Tesla shares were up around 14%. Yep, you heard me right, 14%, so we'll look at why. Quick look at the charts then, otherwise for where we reside at the moment on the multi-asset class kind of picture. And currency markets pretty flat overall, minor losses around six pips, each in Eurodoll and cable top left. Gold just retracing a hefty multi-week, largest decline that we saw yesterday as US yields popped up. You can see here, gold top right coming under some selling pressure. And this is looking at gold futures through 1821 yesterday and dipping to around the 1800 level for finding a bit of support. Mild recovery seen this morning as Europe steps back into the market up around $5. Came as US yields were high yesterday, the benchmark 10-year treasury yield rose by nearly 0.13 percentage points, exceeding 1.6% for the first time since the emergence in late November of the Omicron strain of the coronavirus. And that sent yields tumbling, it marked one of the biggest treasury set-offs over the past year, in fact, that we had yesterday. And hence as well, the reason why gold was under a bit of pressure, otherwise elsewhere, oil pretty quiet, largely flat, sitting at 76, ahead of the OPEC meeting later, I'll get up to speed on that at the moment. The technical meetings that took place on Monday and equity index futures broadly seen higher following the positive handover from the US that was seen overnight. But before I begin, and go into more detail on the heat map here, don't forget if you're new to the channel to hit the subscribe button. I was looking at some of the statistics for our channel over the Christmas period, and I do know that there's a large portion of you that watch and that aren't subscribed, so massively appreciate it.  All right, so looking at the heat map and first things first, let's talk about Tesla. You can see here up 14%. So hotspots yesterday that kind of dragged the indices higher, we did finish up around six tenths in the S&P and the Dow, the NASDAQ, big outperformer, chiefly led by Tesla, of course, was up 1.2% as an index. So Amazon up to Apple up two and a half. With that yield move I just described, financials were up nicely, banks, credit services, energy as well was up, substantially as well yesterday. But looking at Tesla, what was the deal and why did they move so sharply higher? The car maker navigated supply chain disruptions to report blowout deliveries essentially in the fourth quarter. 308,600 vehicles worldwide, analysts were only anticipating around 263,000. The better expected results posted on Sunday a weekend pushed Tesla's total sales for the year to more than 936,000. That's up about 87% over the 2020 delivery figures of just under half a million vehicles. And actually, when you look at Tesla's share price, just gonna quickly pop it up here on the chart, flip over. You can see what a phenomenal increase that is from where we were prior to Christmas, we were lagging around 900. Of course Elon Musk getting pretty much done now with that 10% disposal of his stake, exercising those options and paying the subsequent tax and so forth, and that has been a large rationale for some of the weaknesses in the stock price going through the period of the last several weeks. And all of that has basically been taken back with the move that we've seen from around the 20th when we hit the initial low that was seen down in the Tesla stock price at 886 when I'm turning back at 1200, which of course from a technical perspective does hold some significance. That was that peak in price action we had back on the 22nd and here we are back at that psychological level again. So not that far off, of course, from the all-time high that we were seeing early back in early November, which was just short of the 1250 mark. So just incredible, the moves that you see in a company of that magnitude market cap of these days and talking a market cap, Apple briefly topped three trillion for the first company to do so ever, did close slightly below there, but intraday did hit that milestone. Nothing particularly new for Apple continues to soldier on as it has done as we saw towards the close of last year. Here's quite a cool graphic that goes back and looks at the last 20 year history of Apple with some of the meaningful kind of fundamentals and product service developments and news that's happened over that period. And here you're looking at the iPod. I don't know if anyone remembers having an iPod. I remember having one at university, I think. You're pretty cool back then if you were rocking the wheel iPod back then, but the iPod back in 2002, the iPhone, of course, that came a few years later. I think it was 07 when that came out. That's death of Steve Jobs, the Apple Watch. And then, of course, what a lot of people looking at as well at the moment is the movement into AR and VR technology of which I think it was analysts like Morgan Stanley with their quite bullish price target that they issued towards the end of last year. They're still yet to be baked into the company's share prices even though they're looking slightly overvalued by more traditional metrics for the company at this point in time. All right, so that was the overall kind of what was happening yesterday. So overall, a really positive start at the beginning of the year. I won't get too excited just yet. It's just one day's worth of price action, but for the time thing, we kind of ended as we began, as we ended the Santa Claus rally delivered as he always does through that period. And then we had a positive day yesterday. Otherwise, let's just take a look at some other headlines, just quickly wrapping up where we're at at the moment on the Omicron coronavirus situation. So starting with the UK, Boris Johnson admitted the NHS is coming under major pressure because of the variant, but said that England would stick with existing COVID-19 restrictions for now. Although we're starting to see pressure on the hospital network, we're also seeing slight upticks in death rates and so forth. The idea being that this is a much more mild case and variant compared to previous strains, concluding the rationale of the government at the moment. They are, I think, due to give an update on restrictions on Wednesday, but as per these commentary here, not expecting any much movement at this point in time, but subject to change, of course. The government, by numbers, on Monday, reported 157,758 coronavirus cases in England and Scotland in the last 24-hour period, meaning that 1.2 million people across the UK have tested positive for COVID-19 over the last seven days, up 50% compared with the previous week. Do note though that some scientists have warned that trends over the Christmas period are less reliable than usual because of an incomplete reporting during the festive season. And also, as well, a lot of the news you probably read about difficulties in the distribution of testing kits in order to pick up the amount of cases there at the moment as well could well be playing a hand into that. So we'll be keeping an eye out for numbers as they come out of the coming days. Otherwise, jumping over stateside, the situation there, this is what it looks like and you can see this really sharp surge well and above any case rates that we saw at this time of last year, which was just over 200K, we're now well over 400,000 in terms of the seven-day rolling average of new COVID cases in the US. And that is double, it's right from a week earlier and as you can see far higher than previous peaks. At the moment, hospitalizations have ticked up, they're stable, but that being a normal sequence of events that we tend to see with these sorts of things so we continue to keep an eye on the states. Germany is contemplating further measures to protect critical services at the moment as well, whereas on the vaccine side and medical treatments, US regulators gave emergency approval yesterday for people aged between 12 and 15 for a third dose of the Pfizer vaccine. All right, elsewhere, OPEC. We do have an OPEC meeting happening later today. I think it's gonna be kicking off around midday and one PM for the subsequent kind of way that those meetings get rolled out. Three OPEC sources of Tov Boyters, the group, is likely to stick to its plan to increase output by 400,000 brows per day in February as it has done each month since August. So you're not expecting much in surprises there. At a preliminary meeting on Monday, the group's analysts cut their estimates for the surplus expected in the first quarter, predicting weaker supply growth from its rivals. The other thing as well that a few people are looking at in the oil market is Libya. They expect oil production to drop by another 200,000 brows a day over the next week as workers try to fix a damaged pipeline. The latest outage comes less than two weeks after militias shut down OPEC's members' biggest field, the Shirara OPEC output, or causing output, excuse me, to fall around 350,000 brows per day. When you put all of these issues together, the estimations are that closures will reduce Libyan production by around 700,000 brows per day. The country in itself was producing around 1.2 million brows per day last year as on average as context. Last month, Libya delayed a presidential election, meant to end the political divisions and help stabilize the energy sector. It hasn't happened, lots of civil unrest, as always is the case in Libya, now with damaged pipelines causing this latest kind of more tightness on the oversupply situation that OPEC were foreseeing in the beginning of the year. And actually, when you look at the daily chart of WTI crude oil, we'll just have a look at that at the moment, you can see here this rectangle was going back to really late November when we had the initial signs of the outbreak or first identification of the COVID variant, the new one Omicron, of course, in South Africa. If you look to where we were trading an oil, which was around 7750, we're currently trading around 76 at the moment, and having traded up to around pretty much 7750 already in the last few trading days of 2021. So pretty much all of that weakness that was seen on the initial knee-jerk reaction to this new highly transmissible variant has been recovered in crude oil when you're looking at it on a daily continuation basis. All right, and then overnight in China, a few things to update on being that their K-Shid manufactured PMI came in to touch higher than expected, came to 50 spot nine against expectations of 50, and back into exponentially territory from the 49.9 that we saw last month. In other news for China, worth noting, we've got China Lunar New Year holiday, of course, coming in a couple of weeks' time. Bloomberg were reporting that the country is facing a $708 million cash demand this month, which is around 18% up year-on-year according to Bloomberg calculations, and that's a mid-maturing debt and seasonal demand for cash ahead of the Lunar New Year period on the first to Feb. So it's quite normal, given the complete shutdown of China over that period for a week or so for New Year, that we see quite a lot of attention around the liquidity situation and how supportive then the central bank is in between now and the coming weeks. And it's not that irregular to see then potential for things like cuts to the triple R and large-sized liquidity injections. So if those things don't happen, that might raise some concerns as the week and weeks go on about tightness of cash and liquidity in that region, which net translates into more negative developments going forward. So it's something to just be aware of. And then another thing to be aware of is Turkish lira, of course, where Turkey's annual inflation rate came out yesterday. It surged to 36.1% last month as the highest in 19 years. Analysts were looking for a print of only just over 30%. So much higher than expected. And of course comes after the lira shed some 44% of value last year as the central bank slashed interest rates to deliver Erdogan's somewhat unorthodox approach to monetary policy, of course. To put this into a bit of perspective, some economists predict inflation could reach as high as 50% by spring unless the direction of monetary policy is reversed, which I'd say is highly unlikely at this point in time. Goldman Sachs, the US bank said it would remain as Turkish inflation above 40% for most of the year ahead as well going further forward. Then the other thing that's just to be aware of, the White House is like to nominate economist Philip Jefferson for a seat on the Fed Board of Governors, according to people familiar with the matter. So one of the things that we tend to ask ourselves when there becomes nominations for new appointees on a decision-making board on the central bank, as we try to determine how hawkish or dumbish and so on that they are, and whether or not that tilts then the composition of the decision-making at the central bank is their background. So with Jefferson, the background is a doctorate in economics from the University of Virginia, vice president of academic affairs, dean of faculty and economics professor at Davidson College in North Carolina, worked at the Federal Reserve twice before, has served as economist on the board's monetary affairs division from 96 to 97 and was a research assistant in the financial analysis section of the bank from 83 to 1985 as well. Now, President Joe Biden has three more seats to fill on the board, so it's like to just continue to keep an eye on, including a new vice chair for supervision, Sarah Bloom Raskin has emerged as the leading candidate for that latter position at this point in time. Okay, quick look at the week ahead. I know this is quite small to look at, so just going over some of the highlights later on today, we do indeed get the latest data coming out of the U.S. for manufacturing, I'm just double checking. I've got all my, the right things aligned here, so U.S. manufacturing, PMI, services, PMI, ADP figures, all coming out this week, and of course we'll be keeping it closed on that jobs component because we get the release of U.S. non-farm payrolls on Friday. So I'll do my best to try and cover that live, if I can, on the YouTube channel. So again, another reason to subscribe, so you get a notification when we go live. Otherwise, other than that, Eurozone Flash HICP is out on Friday morning. You've also got University of Michigan sentiment out later that day, a couple of Fed speakers, Bullard speaking on Thursday, on U.S. economy and monetary policy, Mary Daly speaking on Friday as well, and you've got Chinese trade data to have a look out for. I think as we go into the Thursday overnight, into the Friday morning open as well, which will be particularly interesting to see how that is performing, given their zero tolerance approach that we've seen to the coronavirus situation. All right, gonna leave it there. As per usual, you can jump on my Twitter account to see the full notes of this briefing if you need it. And yeah, welcome back, and I look forward to the next briefing tomorrow morning. All right, take care.


Realizing that so many ideas from economics were not well explained, and that they needed to be explained sort of now with modern tools. I had a background in filmmaking, and I was interested in economics, and so kind of combined those two things, I said, you know what? Somebody needs to be communicating these things now. My name is Roman Hardgrave. I'm the Director of Learning Design at Margin Revolution University at Mercatus. So one of the defining moments for me in terms of wanting to come to Mercatus was actually discovering Milton Friedman. Before I discovered him, I really wasn't interested in economics, and I really didn't even think about the challenge of communicating economics to people. But Milton Friedman not only was he a brilliant guy, he was a brilliant communicator. You know, there's these videos from the 70s that I watched of him just explaining economic concepts to students that like kind of a public forum, or I remember he's on Donahue talking about economics. And I found those videos so inspiring because not only were the ideas really powerful, but his ability to communicate them, I still have never seen anybody who can do it like he can. You know, he could take a really hard question, and he would explain it in such a clear way that like sort of anybody could follow it. And I just thought that it was amazing he could do that on the fly. And so seeing him do that and realizing that so many ideas from economics were not well explained, and that they needed to be explained sort of now with modern tools, I had a background in filmmaking, and I was interested in economics, and so kind of combined those two things. I said, you know what, somebody needs to be communicating these things now in the same way that Milton Friedman did back in the 70s and the 80s. So that was really one of the reasons I came to Mercatus. My hope for Mercatus is that they continue to do what they've been doing, and one particular aspect of that is communicating the ideas of economics. So these ideas are so important. Some of the big problems people want to solve out there, economics have a lot to say about solutions to it, and if you don't understand economics, you often create solutions that make the problem worse. Communicating economics is always a challenge, and I think Mercatus has done such a great job so far at communicating the ideas of economics. Whether you think about, you know, MRU, the project that I work on, or you think about conversations with Tyler or Macro Musings, or podcasts, websites and blogs that we've done, we've really spent a lot of time and effort, not just the scholars, but all the staff who surround them to help them do it. Really communicating ideas in a way that are accessible, that people can understand, that makes them interesting to them. And so that's why I hope to see that Mercatus will really take that mantle. We're going to be the best communicators of economics ideas in the world, and really owning it.


When I drop a ball, I normally say that the ball falls because of gravity. In actuality, the ball falls because it's reducing its potential energy. You've probably seen the warning labels on the back of a microwave popcorn bag about being careful of hot steam when you open the bag. You may have noticed that when you pour rubbing alcohol on your skin, the alcohol evaporates and feels cool. As the alcohol evaporates, it increases its potential energy and it removes energy from your skin. In chapter 11, you're going to learn about kinetic and potential energy. You're going to learn about the energy associated with different phase changes. You'll also learn how to predict which physical states will be present at certain conditions of temperature and pressure.


be having another call with them in their task force this week to consider this new decision regarding attendance at the Olympics. That will be further to a final decision on the actual attendance later. This is a provisional assessment of the numbers that could attend. There is a recent study that came out in the Lancet that was published that looked at the reduced titers neutralization from the alpha, beta, gamma, and delta variants showing a reduction in neutralization on the delta variant, not as much as the beta variant, which is the variant that was first detected in South Africa, the B1351, but still a reduced efficacy. Having said that, these vaccines are still highly effective. They produce enough antibodies to protect against severe disease and death.