Plank Challenge - May 2023
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Replies
-
May 9: 5/5
May 11-12: 12/10
Total: 56/541 -
May Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ โ โ
Week 2: โ โ
Week 3:
Week 4:
Week 5:
Saturdayโs Isometric
Routine #1 LOWER
20"+ with modification as needed
๐KarenUPPER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upper
https://www.youtube.com/watch?v=UBPAek16pl4
โ๏ธTricep Workout at Home with Dumbbells | 10 Minutes
https://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
๐ 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!
https://www.youtube.com/watch?v=wCdEJMWlfuY
โ ROUTINE #2: Total 20โ+ modification as needed
โ๏ธ45 Min Isometric Upper Body Dumbbell HIIT Workout At Home
https://www.youtube.com/watch?v=nwnDLy5SvUA
โฆ..
LOWER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLS
https://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
๐ 10 Min DUMBBELL LEG WORKOUT
https://www.youtube.com/watch?v=o5fXYaJ3owA
๐ 10 MIN TONED INNER THIGH WORKOUT
https://www.youtube.com/watch?v=pfSG4PpxGl4
โ ROUTINE #2:
โ๏ธ1 -
May 13-14: 10/10
Total: 66/640 -
May Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ โ โ
Week 2: โ โ
Week 3: โ
Week 4:
Week 5:
Mondayโs Isometric
Routine #1 UPPER
20"+ with modification as needed
๐KarenUPPER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
โ๏ธTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
๐ 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
โ ROUTINE #2: Total 20โ+ modification as needed
โ๏ธ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
โฆ..
LOWER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
๐ 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
๐ 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
โ ROUTINE #2:
โ๏ธ1 -
On vacation until Monday
Miss me ๐
Away to the mountains with friends ๐ฅณ
May Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ โ โ
Week 2: โ โ
Week 3: โ โ
Week 4:
Week 5:
Tuesdayโs Isometric
Routine #1 LOWER
20"+ with modification as needed
๐KarenUPPER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
โ๏ธTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
๐ 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
โ ROUTINE #2: Total 20โ+ modification as needed
โ๏ธ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
โฆ..
LOWER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
๐ 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
๐ 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
โ ROUTINE #2:
โ๏ธ1 -
May goal: 100 min of planking5/1:
https://youtu.be/jCzf5g3hkCs
+ 2:00 wall sit
5/2: 5:00 plank workout + 3:00 wall sit
5/3: 5:00 plank workout + 23 pushups ๐
5/4: 6:00 of 30-45s plank variations + 2x30s wall sits during HIIT W/O
5/5: none, did my ๐โโ๏ธ video workout at night
5/6: none again, early in bed
5/7: 3:00 wall sit + 7:00 Bailey's plank workout
5/8: luckily Le Sweat HIIT on Popsugars had about 4:00 of planks โ
5/9: estim. 4:00 planks during HIIT
5/10: estim. 2:00 planks + 1:00 wall sit
5/11: 8:00 plank workout (45s work/15s rest)
15/5: 3 min of saw planks + 4 x 45s wall sits w a 27.5 lbs DB, during Leg Day Workout
16/5: 4:00 planks during HIIT & Tabata
18/5: 5:00 planks (free style) + 3:00 wall sit
Total so far this month:
Planks: 62:00
Isometrics: 10:00
PR wallsits: 10:00
Pushups: 23 all time PB[/quote]
2 -
May 20: 5/5
Total: 71/691 -
May 21: 5/5
Total: 76/741 -
May goal: 100 min of planking5/1:https://youtu.be/jCzf5g3hkCs
+ 2:00 wall sit
5/2: 5:00 plank workout + 3:00 wall sit
5/3: 5:00 plank workout + 23 pushups ๐
5/4: 6:00 of 30-45s plank variations + 2x30s wall sits during HIIT W/O
5/5: none, did my ๐โโ๏ธ video workout at night
5/6: none again, early in bed
5/7: 3:00 wall sit + 7:00 Bailey's plank workout
5/8: luckily Le Sweat HIIT on Popsugars had about 4:00 of planks โ
5/9: estim. 4:00 planks during HIIT
5/10: estim. 2:00 planks + 1:00 wall sit
5/11: 8:00 plank workout (45s work/15s rest)
15/5: 3 min of saw planks + 4 x 45s wall sits w a 27.5 lbs DB, during Leg Day Workout
16/5: 4:00 planks during HIIT & Tabata
18/5: 5:00 planks (free style) + 3:00 wall sit
20/5: 6:00 planks (4ร 40 min Renegate Row to Push Up + 4x 40 min Saw to Hip Raise)
Total so far this month:
Planks: 62:00
Isometrics: 10:00
PR wallsits: 10:00
Pushups: 23 all time PB
2 -
May goal: 100 min of planking5/1:https://youtu.be/jCzf5g3hkCs
+ 2:00 wall sit
5/2: 5:00 plank workout + 3:00 wall sit
5/3: 5:00 plank workout + 23 pushups ๐
5/4: 6:00 of 30-45s plank variations + 2x30s wall sits during HIIT W/O
5/5: none, did my ๐โโ๏ธ video workout at night
5/6: none again, early in bed
5/7: 3:00 wall sit + 7:00 Bailey's plank workout
5/8: luckily Le Sweat HIIT on Popsugars had about 4:00 of planks
5/9: estim. 4:00 planks during HIIT
5/10: estim. 2:00 planks + 1:00 wall sit
5/11: 8:00 plank workout (45s work/15s rest)
15/5: 3 min of saw planks + 4 x 45s wall sits w a 27.5 lbs DB, during Leg Day Workout
16/5: 4:00 planks during HIIT & Tabata
18/5: 5:00 planks (free style) + 3:00 wall sit
20/5: 6:00 planks (4ร 40 min Renegate Row to Push Up + 4x 40 min Saw to Hip Raise)
21/5: 5:00 during HIIT with CG
Total so far this month:
Planks: 67:00Isometrics: 14:00
PR wallsits: 3:00
Pushups: 23 all time PB
2 -
May 22: 6/8
Total: 82/820 -
May 23: 5/5
Total: 87/870 -
May 24: 5/5
Total: 92/920 -
May goal: 100 min of planking5/1:23/05: 3:00 or so during Tricep workout and 4:00 (yeay) wall sithttps://youtu.be/jCzf5g3hkCs
+ 2:00 wall sit
5/2: 5:00 plank workout + 3:00 wall sit
5/3: 5:00 plank workout + 23 pushups ๐
5/4: 6:00 of 30-45s plank variations + 2x30s wall sits during HIIT W/O
5/5: none, did my ๐โโ๏ธ video workout at night
5/6: none again, early in bed
5/7: 3:00 wall sit + 7:00 Bailey's plank workout
5/8: luckily Le Sweat HIIT on Popsugars had about 4:00 of planks
5/9: estim. 4:00 planks during HIIT
5/10: estim. 2:00 planks + 1:00 wall sit
5/11: 8:00 plank workout (45s work/15s rest)
15/5: 3 min of saw planks + 4 x 45s wall sits w a 27.5 lbs DB, during Leg Day Workout
16/5: 4:00 planks during HIIT & Tabata
18/5: 5:00 planks (free style) + 3:00 wall sit
20/5: 6:00 planks
21/5: 5:00 during HIIT with CG
24/05: 2:00 or more during workout + 3:00 Bowflex + 3:00 wall sit
Total so far this month:
Planks: 75:00Isometrics: 21:00
PR wallsits: 4:00
Pushups: 23 all time PB
1 -
May Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ โ โ
Week 2: โ โ
Week 3: โ โ
Week 4: โ
Week 5:
Thursdayโs Isometric
Routine #1 UPPER
20"+ with modification as needed
๐Karen
1 -
May 25: 5/5
May 27: 10/10
Total: 107/1071 -
May 28: 5/5
Total: 112/1121 -
May Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ โ โ
Week 2: โ โ
Week 3: โ โ
Week 4: โ โ
Week 5:
Sundayโs Isometric
Mix Routines of #1 LOWER & #1 UPPER
20"+ with modification as needed
๐Karen
1 -
May 29: 5/5
Total: 117/1171 -
May 30: 5/5
Total: 122/1220 -
May Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ โ โ
Week 2: โ โ
Week 3: โ โ
Week 4: โ โ
Week 5: โ
Tuesdayโs Isometric
Routine #1 UPPER
20"+ with modification as needed
๐KarenUPPER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
โ๏ธTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
๐ 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
โ ROUTINE #2: Total 20โ+ modification as needed
โ๏ธ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
โฆ..
LOWER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
๐ 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
๐ 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
โ ROUTINE #2:
โ๏ธGlute Holds
https://www.youtube.com/watch?v=YYqFfdanScQ
Exercise for GTPS | Gluteal Tendinopathy
https://www.youtube.com/watch?v=YNkxh046sa4
Patients with GTPS | Gluteal Tendinopathy
https://www.youtube.com/watch?v=iGmcpJJQc60
The 11 Worst Activities That Make Knee Arthritis More Painful
https://www.youtube.com/watch?v=cXy4Ph62bM0
https://www.youtube.com/watch?v=dKQQMd8B-y4
https://www.youtube.com/watch?v=y6hlm0CpFe8
https://www.youtube.com/watch?v=GblgIlWdp-c1 -
May goal: 100 min of planking5/1:https://youtu.be/jCzf5g3hkCs
+ 2:00 wall sit
5/2: 5:00 plank workout + 3:00 wall sit
5/3: 5:00 plank workout + 23 pushups ๐
5/4: 6:00 of 30-45s plank variations + 2x30s wall sits during HIIT W/O
5/5: none, did my ๐โโ๏ธ video workout at night
5/6: none again, early in bed
5/7: 3:00 wall sit + 7:00 Bailey's plank workout
5/8: luckily Le Sweat HIIT on Popsugars had about 4:00 of planks
5/9: estim. 4:00 planks during HIIT
5/10: estim. 2:00 planks + 1:00 wall sit
5/11: 8:00 plank workout (45s work/15s rest)
15/5: 3 min of saw planks + 4 x 45s wall sits w a 27.5 lbs DB, during Leg Day Workout
16/5: 4:00 planks during HIIT & Tabata
18/5: 5:00 planks (free style) + 3:00 wall sit
20/5: 6:00 planks
21/5: 5:00 during HIIT with CG
23/05: 3:00 or so during Tricep workout and 4:00 (yeay) wall sit
24/05: 2:00 or more during workout + 3:00 Bowflex + 3:00 wall sit
I kinda forgot about this, life got in the way ๐คทโโ๏ธ 30/05: 11:00 during CG's Shoulder Workout, because the Staple was Unilateral Plank with Hover ๐
Total so far this month:
Planks: 86:00Isometrics: 21:00
PR wallsits: 4:00
Pushups: 23 all time PB2 -
Isometric Exercises
June Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ
Week 2:
Week 3:
Week 4:
Fridayโs Isometric
Routine #1 LOWER
20"+ with modification as needed
๐Karen
May Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
UPPER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
โ๏ธTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
๐ 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
โ ROUTINE #2: Total 20โ+ modification as needed
โ๏ธ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
โฆ..
LOWER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
๐ 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
๐ 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
โ ROUTINE #2:
โ๏ธGlute Holdshttps://www.youtube.com/watch?v=YYqFfdanScQ
Exercise for GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=YNkxh046sa4
Patients with GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=iGmcpJJQc60
The 11 Worst Activities That Make Knee Arthritis More Painfulhttps://www.youtube.com/watch?v=cXy4Ph62bM0https://www.youtube.com/watch?v=dKQQMd8B-y4https://www.youtube.com/watch?v=y6hlm0CpFe8https://www.youtube.com/watch?v=GblgIlWdp-c1 -
June goal is 120 minutes planks/120 minutes other isometrics
June 3: 6/61 -
Isometric Exercises
June Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ โ
Week 2:
Week 3:
Week 4:
Saturdayโs Isometric
Routine #1 UPPER
20"+ with modification as needed
๐Karen
๐ May Challenge: Isometric Goals 2X weekly 20"+Meet ๐
UPPER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
โ๏ธTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
๐ 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
โ ROUTINE #2: Total 20โ+ modification as needed
โ๏ธ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
โฆ..
LOWER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
๐ 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
๐ 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
โ ROUTINE #2:
โ๏ธGlute Holdshttps://www.youtube.com/watch?v=YYqFfdanScQ
Exercise for GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=YNkxh046sa4
Patients with GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=iGmcpJJQc60
The 11 Worst Activities That Make Knee Arthritis More Painfulhttps://www.youtube.com/watch?v=cXy4Ph62bM0https://www.youtube.com/watch?v=dKQQMd8B-y4https://www.youtube.com/watch?v=y6hlm0CpFe8https://www.youtube.com/watch?v=GblgIlWdp-c1 -
June goal is 120 minutes planks/120 minutes other isometrics
June 3: 6/6
June 4: 6/6
Total: 12/121 -
June Challenge: Isometric Holds ๐
Goal: 2X weekly 20"+
Week 1: โ โ
Week 2: โ
Week 3:
Week 4:
Tuesdayโs Isometric
Routine #1 UPPER
20"+ with modification
๐Karen
๐ May Challenge: Isometric Goals 2X weekly 20"+Meet ๐
UPPER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
โ๏ธTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
๐ 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
โ ROUTINE #2: Total 20โ+ modification as needed
โ๏ธ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
โฆ..
LOWER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
๐ 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
๐ 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
โ ROUTINE #2:
โ๏ธGlute Holdshttps://www.youtube.com/watch?v=YYqFfdanScQ
Exercise for GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=YNkxh046sa4
Patients with GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=iGmcpJJQc60
The 11 Worst Activities That Make Knee Arthritis More Painfulhttps://www.youtube.com/watch?v=cXy4Ph62bM0https://www.youtube.com/watch?v=dKQQMd8B-y4https://www.youtube.com/watch?v=y6hlm0CpFe8https://www.youtube.com/watch?v=GblgIlWdp-c1 -
June goal is 120 minutes planks/120 minutes other isometrics
June 5: 6/6
June 6: 6/6
Total: 24/241 -
June goal is 120 minutes planks/120 minutes other isometrics
June 7: 5/5
Total: 29/291 -
NEW ISOMETRIC ROUTINE ๐ฅณ ๐
CORE: 20"+ with modification
Goal: 2X weekly 20"+
Week 1: โ โ
Week 2: โ โ
Week 3:
Week 4:
๐Karen
๐ May Challenge: Isometric Goals 2X weekly 20"+Meet ๐
UPPER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
โ๏ธTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
๐ 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
โ ROUTINE #2: Total 20โ+ modification as needed
โ๏ธ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
โฆ..
LOWER
โ ROUTINE #1: Total 20โ+ modification as needed
โ๏ธ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
๐ 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
๐ 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
โ ROUTINE #2: Total 20โ+ modification
โ๏ธGlute Holdshttps://www.youtube.com/watch?v=YYqFfdanScQ
Exercise for GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=YNkxh046sa4
Patients with GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=iGmcpJJQc60
โ ROUTINE #3: Total 20โ+ modification
โ๏ธCore Holds
https://www.youtube.com/watch?v=stuPkzWMdIg
๐ง HELPFUL INFORMATION
The 11 Worst Activities That Make Knee Arthritis More Painfulhttps://www.youtube.com/watch?v=cXy4Ph62bM0https://www.youtube.com/watch?v=dKQQMd8B-y4https://www.youtube.com/watch?v=y6hlm0CpFe8https://www.youtube.com/watch?v=GblgIlWdp-c1
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