serving. So Alvaro is back. Last time he taught us about pytorch serving. Now is TensorFlow


Level up your software engineering skills as a data scientist | ML Monthly February 2021

serving. What does serving mean? Well, it means if you have a TensorFlow model, and


you'd like to serve it to someone. So in other words, get it in their hands. Now, the beautiful


thing I like about Alvaro's blog posts is that they're completely within GitHub. And


so if you don't necessarily have your own blog or something like that to share your


work, you can do it from within a GitHub repo. So if you were applying to a job or you wanted


to show someone your work, it has code. And it has a readme with all the steps explaining


the code. So in this tutorial, Alvaro goes through and teaches you about TensorFlow serving,


which the the cool thing about this is that it kind of links back in with the ML deployment


lecture that I gave or tutorial, because on Google Cloud, we used AI platform. So if we


go AI platform, and we served our TensorFlow model through Google Cloud's AI platform.


Now the cool thing about AI platform is that it's fully managed by Google. So you just


have to upload your machine learning model, you can learn more about this in the tutorial


that I linked. But AI platform runs TensorFlow serving. So what Alvaro's tutorial is on under


the hood. So if you want to learn how to write the TensorFlow serving code that AI platform


uses, go and check out Alvaro's tutorial. So thank you very much, Alvaro for submitting


that. I really appreciate it your second time in machine learning monthly. Now we're on


to things from the interwebs. Oh, and of course, if you would like to submit anything to machine


learning monthly, send me an email to Daniel at MrD Burke.com. And with the title, machine


learning monthly submission. And you might see it in a future episode. First one, Chip


Hewins outstanding machine learning blog. So I'm a big fan of chips work. And so this


is going to be a testimonial to chip. And as well as what she puts out into the world.


So first of all, go and check out a blog as a as a whole, you'll see it in a second, the


links are here. And also follow her on Twitter if you want machine learning related stuff


on Twitter. But let's go check it out. So these are two posts that she's put up recently.


This is MLOps tooling landscape v2. We saw the version one of this post in an episode


of machine learning monthly last year. Now, this has been updated. So plus 84 new tools.


Now if you're wondering what MLOps is, the way I imagine MLOps is, it's kind of like


what we spoke about before with the machine learning systems design. If you have a machine


learning system, what are all the operations that go into that system? So not just the


model, everything around the model, all of the operations, that's what MLOps operations


stands for. If you go through here, one of the main points is increased focus on deployment.


This is a very amazing blog post that goes through what's happening in the MLOps space.


So different companies are getting funded a whole bunch to do with deployment and whatnot


and different services. MLOps infrastructures in US and China are diverging. So there's


a lot of difference between them there. A lot of similarities though too. More interest


in machine learning production from academia. So the AI research theme seemed to have calmed


down in 2020. Google froze higher for AI. Uber laid off their entire AI research team.


Element AI was sold for cheap. However, the number of machine learning tools is still


increasing. Look at that. From only, let's say five years ago, what have we gone up?


We've doubled. So it's going like a Moore's law type operation here. What's the main one?


Modeling and training has got a lot here. Data pipeline, this orange bar. We're getting


all in one. All in one is also growing. So they're all growing. So go and check out this


blog post. And there's another one here. ML is going real time. And in this post, we'll


go and look at it in a second. The main takeaway that I got is chip breaking things down into


machine learning systems. And when I say systems, it could be an application. It could be a


model powering something, some sort of service. But ML is going real time into online predictions


and online learning. So for online predictions would be something that is made while someone


is using your ML system. And you're probably used to this without even knowing it. So for


example, a Tesla self-driving car, online predictions have to be made. What that means


is while the car is driving, because it has to be fast. The inference that your model


makes, the car can't send video to the cloud, make a prediction on the cloud, and then come


back to the car and do something. The predictions have to be while you're driving the car. And


for online learning is how quickly does your ML system update itself? So for example, if


you're browsing through your Twitter timeline or Instagram or something like that, and you


may find that you'd liked a certain type of post, how quickly can the following subsequent


posts in that timeline update to reflect that you liked a certain type of post or didn't


like a certain type of post? So right now, a lot of systems, I believe, would be in the


batch learning space. So you'll take some information, you go through your timeline,


and it might update once a month or once a week or something like that with refresh preferences.


But what Chip found is that there are some services out there. Let's go to the blog post.


Mostly in China. So if we look up here, China challenges. There's a point here about China,


ML ops race between US and China. So there's a point here that several big internet companies


in China gives me the impression that their infrastructure for machine learning production


is way ahead. Many internet companies in the US are still wondering if there's value in


real time ML, while their Chinese counterparts are already not only doing real time inference,


but also online training. So they're not only does the inference happen online, but while


you're using the system, it retains itself to update in live. I don't even know how you


how you would do that. You'd have to do something with streaming data, not just batch data.


There's a great graphic here the difference between this is a great place to just go read


the whole post request driven versus event driven. So now things are going rather than


just per request. So you would request something that it would come back, it's going event


driven. So they're kind of predicting that everything's going to happen in the stream.


So why don't we why don't we train in that sort of the way that that data is flowing


in as well as serve predictions at the same time. So go check out the blog post massive,


massive work from chip. Make sure you subscribe to the blog and make sure you follow on Twitter.


On to the next one. Use GitHub for your machine learning operations. We are seeing a massive


theme with late machine learning monthly issues lately. And that is MLOps. I really need to


do a video on this. But if you want to use GitHub, if all your codes on GitHub, why not


just use it for MLOps as well. So there's a great website here MLOps.githubapp.com,


which has a collection of all the most valuable resources that you can use that teach you


and give examples of how you can use GitHub for your machine learning operations. So if


you have you find yourself running a series of experiments over and over again, why not


automate them, such as evaluating how your machine learning model goes? Why not automate


them using something like GitHub actions so that if you changed your model code, and pushed


it to a GitHub repo, you could automatically trigger a GitHub action to run some code in


the background to evaluate that model, and then send the results back to an issue. So


make sure you check out this if you're using GitHub for your machine learning services


or machine learning learning, you probably want to start going into MLOps with GitHub,


all in one place. Next one. This is an outstanding blog post because you know, do you ever, do


you ever stumble upon those things where it's like, I've been thinking about this stuff


for probably the last half a year, maybe, or few months, and then you just find one


resource is kind of like collated all of your thoughts, even better than probably you could


have, if you gave yourself enough time, you probably could have, but you just haven't


because you're lazy. This is that type of post for me. How to improve software engineering


skills as a data science researcher. Now it's from LJ Miranda, so big shout out to LJ Miranda.


It goes through the narrative of if you were to, this is actually, this is another type


of post that I really love. It conveys nonfiction information such as deploying machine learning


model in the way of a story. If there's anything we know about history, it's that the best


story always wins. So if you can convey the things that you've learned in a story format,


it's going to help those who stumble across your work to understand them. And I understood


this post from the first time reading it. So the exercise is to create a machine learning


application that receives HTT requests and then deploy it as a containerized app. So


if you're like me and you learn to code Python in Jupiter notebook or Google Colab or something


like that, you probably think of these things like HTP requests, Python scripts, deploying


as a containerized app, and you're like, what does any of this mean? Well, LJ Miranda, in


a beautiful way, goes through and describes all of them, create a machine learning application


that receives HTP requests, HTT, and then deploy it as a containerized application and


talks about, wait, why an ML service? So these are parts of a machine learning systems design.


This is a theme for this one actually, machine learning systems design. So go and check out


this post. It's beautifully written, beautifully illustrated. Look at that. Talks about things


like Docker, what's going to happen when you create a Docker file, etc. And learn how to


deploy to a cloud platform. So if you wanted to, you could extend this one, read this post,


and then go through my tutorial. Once you've read that post, you'll be able to go through


my machine learning deployment tutorial because we use a lot of the techniques that LJ Miranda


talks about. Amazing blog post. What's next? Oh, this one's dear to my heart as well. Free


Code Camps, upcoming data science and machine learning curriculum. So I donated to this.


Long story short, Free Code Camp are working on probably the, it's going to be the most,


what's a good word for it? The most thorough online machine learning and data science curriculum.


However, they need resources to create it. So they wrote a blog post discussing what


they're going to put in the curriculum or of course it's going to change as it goes


along. But starting from foundational mathematics, linear algebra, matrix algebra, calculus to


EDA to supervise and unsupervised learning algorithms to libraries like SQL for databases,


NumPy, SciPy, Pandas, TensorFlow, Scikit-learn. You can read all of that in the blog post.


Make sure you go and check this out. If you've ever seen Free Code Camp before, they do amazing,


amazing world-class code education. Curriculum expansion to math, ML and data science. They


started with web development. Now they're coming to the machine learning world. Have


a look at this, all of this stuff you want for machine learning, because as you know,


there is a lot and they're running, how long is left? They're still going. So go check


it out. 2021 Data Science Curriculum Pledge Drive. There is 23 more days left to donate.


They're trying to raise 150,000 US dollars. I believe this first, it may have ended previously,


but they probably, they've extended it because they're trying to get towards their goal.


So donate if you can, but just to keep this on your radar, Free Code Camp are making a


data science and machine learning curriculum. Onto the next. This was another amazing, amazing


blog post. So learn how to build the machine learning model, taking NLP and now computer


vision by storm. If you've been paying attention to previous machine learning monthlies, you'd


notice we talk about the transformer architecture. And if you've just been paying attention to


the machine learning world in general, transformers are taking over from NLP to vision. They did


NLP over the past couple of years. Now they're heading into vision. So if you want to understand


what's going on with the transformer architecture, make sure you read this blog post. I personally


read it end to end. Now I've got to go back through it with the code. It's Transformers


from Scratch by Peter Blougham. And what's even more great is that, that doesn't really


sound grammatically correct. Doesn't matter. Peter also teaches machine learning online.


So if you'd like to brush up on the understanding of neural networks and backpropagation, two


fundamental things to understanding how a transformer can be applied, there's videos


for that. Linear models, neural networks, scalar backpropagation, and thereby Peter


as well. Deep learning, tensor, backpropagation, convolutional layers. Not going to go into


those because they're all linked in this Transformers from Scratch blog post. Self-attention.


It goes through self-attention. I still don't fully understand how attention works, but


attention is all you need. Attention is all you need. I'm figuring out myself and I'm


using this post and this paper. This is a paper, Attention is All You Need, where the


intention mechanism, which is the backbone of the transformer architecture, was released


in this paper and it's explained beautifully in this blog post. So models that pay attention


to themselves and are still able to learn, yes, that's why self-attention works. So go


through it. Amazing, amazing blog post and code to go with it. So if you want to code


a transformer from scratch, including self-attention, look at this, I'm still scrolling. Wow. It


took me a good hour and a half to read through this, by the way, because there's so many


amazing things. So now I've got to spend another six hours or so going through the code and


trying to reverse engineer it myself because anything I cannot create myself, I do not


understand. What is next? This was an amazing paper as well. So estimating training data


influence using TRAQIN. Is that how you'd say it? Or TRACIN? I think it stands for Tracing


Gradient Descent. But the premise of this paper is that they used a general method.


This is what's so exciting about it. A general method, a simple method to estimate training


data influence. So if you have a single training sample, how does that sample influence your


model? Does it hinder it or does it help it? And the way they described it is if you have


this sample, let me show you an example, easier to explain. If you have the example of the


target class being a chameleon, what are the proponents? Can we zoom in? Go down here.


What are the proponents? So samples that helped, how much influence do they have on your model's


gradient and how, what images or what samples are similar in terms of their embedding space,


how they get encoded by the model? Proponents are samples that helped your model, whereas


opponents are samples that degraded your model's performance. And so if you imagine here, it


kind of makes sense is that the chameleon was confused almost with this photo because


you see they look like similar animals, but different color and then a guana and then


a gamma and then dissimilar, really dissimilar images here. We've got similar images and


then these images are really different. So the most different. So proponents and opponents.


That's how I understood it. And the beautiful thing about it is where is it? Is that it's


general. Yeah, TraceN is a simple, easy to implement scalable way to compute the influence


of training data examples on individual predictions or to find rare and mislabeled training examples.


So if you want to understand how your training data samples affect your model, go and have


a look at this paper. You can apply it. The beautiful thing is, is that does it say here


that is generally applyable? So gradient descent. Here we go. The ideas under underlying TraceN


deep learning algorithms are typically trained using an algorithm called stochastic gradient


descent or a variant of it. So the beautiful thing about TraceN is that it can be applied


to any deep learning algorithm that uses a variant of stochastic gradient descent. So


if using an optimizer like Adam, you can use it. So I've read through the paper of this.


I haven't quite dug deep into the math behind it, but it looks relatively straightforward


there. Of course, it'll only be relatively straightforward once you apply the code. So


the code is on GitHub, GitHub linked in the paper. Go check that out. What's next? Code


Academy statistics with Python YouTube series. I'll read here. This is very helpful of my


past self to leave myself a note to say in the video version. A very common question


I get is first of all, how do I start machine learning? Hopefully I've answered that through


previous blog posts and whatnot. But another one I get is how much math and what statistics


do I need to know? Should I know when starting at data science? And now, honestly, I struggle


for an answer because it depends on the problem. And since I've been writing code and data


science and machine learning stuff for a while now, many of the things I've forgotten. I've


forgotten not to say that I don't know them, but in saying that I don't have as much as


a beginner's mind anymore because the things that I do are sort of I've learned them. And


so depending on what problem I apply them automatically. So it's hard for me to reverse


engineer what someone will need as a broad sense. But if they tell me a specific problem,


then I can start to apply stuff. That was a long winded way of saying I'm probably not


the best person to answer this, but if you want to go onto a series that explains it


with Python, check this out. So this is master statistics with Python by Code Academy. There


is eight videos so far and it starts from visualizations. It goes through simulating


a binomial test, comparing one variable to another or one change to another and planning


and implementing an A B test hypothesis testing for an association. So if you want to learn


statistics and you want to write them with Python, go and check out this YouTube series


completely free. That's why it's amazing. And speaking of statistics, the most important


statistical ideas of the last 50 years, specifically counterfactual causal inference, what would


happen if this happened, bootstrapping and simulation based inference. So using lots


of random simulations in an attempt to recreate reality overparameterized models and regularizations.


In other words, build a very large model to first overfit on data and then regularize


that model to prevent it from further overfitting. Multi level models, models which adapt to


a range of different data sources, generic computation algorithms, reusing existing compute


algorithms and separating them from model creation. Save yourself a lot of time like


separating compute and storage. Maybe that analogy wasn't the best. You know where I'm


going with this. Adaptive decision analysis, designing, designing, designing, designing


experiments such as A B testing and using online learning for better decision making.


Just like we spoke before, this YouTube series for you want to design A B tests. There we


go. A B testing. Robust inference models which can still be used even if some of their inputs


aren't true. So this is the ability for a model to generalize and learn great patterns,


even though some of the inputs, like if your samples are labeled wrong, but somehow your


model still is able to learn around these things. And finally, exploratory data analysis,


EDA. What do the patterns in your data look like? Of course, there are more questions


that you could, you could ask during EDA, but I wanted to keep this nice and short.


If you want to dive deeper on each of these, the paper is well worth the read. If you want


to learn about statistical ideas from the last 50 years, that kind of rhymes, kind of


doesn't. Go and check this out. It goes into them in depth and how they relate to each


other. That's probably the most important point because you can know, you know the definition


of something, but until you start to understand how that links into your other points of knowledge,


so like a big tree, like a big graph, that is, that is where the magic happens. Idea


sex is what you could call it maybe. But go check out that paper if you want to learn


about the most important statistical ideas in the last 50 years. And I believe that is


it. So once again, a massive month for the machine learning world in February. MLOps


coding, figuring out what data samples have the most influence in your sample and your


model. That's also another trend. And of course, transformers are still taking over the world.


So go check out the blog post, subscribe to those people like Chip, LJ Miranda, if you


want to see their posts. And if you want to get this, the next issue of Machine Learning


Monthly, chuck your email in there, press subscribe now. And if you want to, if you


want to submit your own work to Machine Learning Monthly, can be beginner, can be advanced,


doesn't matter, whatever, whatever you're publishing, if you're publishing something


out there, if you're putting yourself out there, I want the rest of the world to know.


So send me an email, Daniel at MrDberg.com with this subject, Machine Learning Monthly


submission, and you might see yourself in a future issue, slash episode. But of course,


all the links you need will be in the description below. As always, keep machine learning, keep


Strong butt = good butt | 10-minute Glute Activating Workout (follow along)

Day 13, you know the two most important things in life are having a triple digit bench and


a good butt.


So we're going to work on, because we don't have bench press today, we're going to work


on the second half of that, that's having a good butt.


Not only a good butt, but a strong rump.


Now the importance of having a strong rump is because I can't think of a muscle other


than your core, it supports your entire upper body.


So whether you're getting older or whether you're younger, if you have a strong rump,


chances are you're going to have a good looking butt.


So that's what we're doing today, where the theme of today's workout is what's important.


We spoke about the two most important things, triple digit bench and having a good butt.


So we're going to build good butts today.


Let's get it started.


You know the drill.


10 minutes on the clock.


First one we have are fire hydrants.


So come down as if you're a dog on all four legs.


Now we're just going to lift as if we were urinating on a fire hydrant to our right.


That's it.


So what you're doing here is you're focusing on just keeping your leg knee bent and lifting


up by feeling your glute in here.


You can even hold it, squeeze the glute.


And come back.


Nice.


We're doing only right side for the first half and then we'll do left side once we come


back around.


Rest.


Now it's really important for each of these is when you're doing the exercise is to really


squeeze that.


As if you were standing up and you were thrusting your hips forward.


So if you watch my posture, we go from this, squeeze, come forward.


That's the type of squeeze you want to feel in each of the movements that we're doing.


So the next one is kickbacks.


Same position, same leg, right leg for the first lap.


We go side on.


I wonder if I've got enough room.


Exercise.


We go here.


We're going to kick back.


That's it.


Squeeze, come back.


Now don't let your knee touch the ground.


You just want to kick back.


Beautiful.


You can even raise it up if you want to up the difficulty.


So kick back, raise it up.


Watch your bookshelf.


Don't hit your bookshelf.


Bring it forward and back.


Really squeeze that glute.


There we go.


Lift up.


Squeeze.


Bring it in.


So the importance of not only building a strong ramp, but a good looking ramp is that imagine


you're on the ground and you need to get up.


What where a lot of back injuries come from when you're trying to pick something up heavy


is from someone using their back too much, not engaging their glutes.


I used to have this problem when I was doing a lot of weightlifting.


I'll get a lot of back injuries because I wasn't activating my glutes.


So now we have frog bridge.


So come down on your back, feet together like this.


You're going to squeeze up, thrust your hips towards the roof.


Squeeze up, thrust towards the roof.


Very nice.


When you squeeze up, you can even hold it.


Hold it.


Now again, nice and important here, not to squeeze too much using your lower back.


Really focus on squeezing those glutes.


If you touch your butt, it should be all tense and solid.


That's it.


Squeeze up.


Come on, it just feels good to just hold.


Come up.


Beautiful.


So now we have some bicycles.


So again, this first lap we're focused on the right leg.


So we're going to come down on our side.


What you want to do is start on your side, raise your feet six inches apart from each


other, and then we're going to pedal our right leg as if we're riding a bicycle on the ground.


So knee up, pedal back down.


Now this whole time, you need to maintain the distance between your foot on the floor


and your foot above.


So keep that six inches.


Pretend we're riding a bike nice and slow.


Squeeze through the back.


We're cyclists now.


Squeeze through.


That's it.


Hold.


Keep it up.


Rest.


Oh, nice.


Wonderful.


Now, these are some...


If you're going to do some deadlifts or any kind of exercise, I try to warm up my glutes.


Like they're the main muscle that I...


Apart from my hips, my hip joints, if I'm doing any sort of like picking up exercise, I try


to warm up my glutes and hip joints every single time.


So what do we have next is single leg deadlift hop.


Now I haven't done these before, so we're going to practice them.


So I believe we start like this.


We come back, right leg.


Now if you can't balance, you don't have to do the hop.


And then I'm going to squeeze, thrust forward with my right leg glute into a hop.


Come back, down, squeeze forward into a hop.


Nice.


This is balance and glute exercises.


So squeeze forward into a hop.


If you can't do the hop, you can just do the squeeze forward.


So back, squeeze forward.


So this is only a 10-minute session, so this is nice and short.


So you can...


That one, that motion, you could probably practice for a little bit longer than what


we're doing it for now.


We're only doing 30 seconds on, 30 seconds off.


So we are back to the second round.


We're going to do the left leg now.


So remember, first exercise was fire hydrants.


Same thing again.


If we're going...


We're pretending we're a little dog walking through New York City and seeing a beautiful


fire hydrant and going, oh yes.


Alleviating our little puppy bladders.


That's it.


Squeeze up.


Nice.


Keep it up.


You know on Sunday, it's Sunday where I am right now.


So if you're watching this at a later date, remind yourself that it's Sunday, bun day.


So every Sunday morning, you could do a little Sunday little butt work, little bun work.


Wake up Sunday, say, oh, Sunday, you know what?


Today's going to be pretty fun because first things first, I'm going to sip coffee and


work out my glutes, build a strong rump.


Next we have kickbacks with the left leg.


Remember, we're thinking about what's important.


What's important is having a strong butt first.


Subsequently we'll get a good looking butt.


So let's go.


Kick back, squeeze with that left leg.


Bring it in.


Don't let the knee touch the ground.


We can even go up this time because now I don't have a bookshelf behind me.


Back squeeze, hold.


Yep, that's it.


Now come forward, back, up, squeeze that glute, not the lower back.


That's it.


Keep it up.


Nice.


Keep doing this and after a while those jeans will fit amazingly.


Now we've done fire hydrants twice, kickbacks twice, we've got frog bridge.


Now an alternative to frog bridge is you don't necessarily have to put your legs together.


This is just to work another little part of the glute.


The glute actually has like three different muscles going through it.


You can look up an anatomy chart for that.


You could start with your legs here and go up like that.


Beautiful.


If you want even an advanced one, you can go here, squeeze, tabletop position.


That's what we might do.


Squeeze up, hold it.


Need to practice that thrusting movement.


I can't think of a situation where being able to thrust is not important.


Can you?


Thrust up.


Imagine jujitsu, you have someone on top of you, you need to thrust them off and kick


them off.


That's where glute strength is important.


You're trying to make a baby, thrusting is important.


What do we got next?


We've got bicycles on the left.


As I said, I need to get better at this but every time I do some sort of heavy lifting


movement workout, I try to do some glute warm up like we're doing now.


Left side, down the side.


Let's get our bicycles going on.


Pretend we're cyclists in a Tour de France, riding uphill with about three litres of extra


blood in our system.


No, joking, we're not blood dopers here.


Let's go.


Keep it up.


Let's get those glutes.


Nice and slow.


Wonderful.


I believe we have one left.


Single leg deadlift hop.


This is...


You don't have to do the hop if you're a beginner but this is a pretty difficult one because


it incorporates a lot of things.


It incorporates balance, leg strength, calf strength.


The entire system is engaged so I really like this one.


Let's get started.


Get in our position here.


Remember the goal is to squeeze forward just like this with a single leg.


If you can't do the hop, but if you can, come forward and hop.


My balance there, I need to improve that.


Come forward, hop.


If you can't hop, just come forward on the ground.


Maybe if 30 seconds isn't long enough for you here, you could just do 10 squeeze forwards.


Focus, hop.


Come through, hop.


One more for fun.


Now a little bonus one here.


At least if you had a bit more space, you can do the roller skater or the ice skater


hop.


Jump here, jump here, jump here, jump here and then you can go back.


Going back is a little bit harder.


All the while holding that balance.


Anything you do on a single leg, you're going to be engaging the glute.


Look at that, victory.


Not bad for 10 minutes.


Great workout.


You spent 10 minutes, 7 seconds exercising.


That'll never get old.


That's a great little one that you can do.


You can go through it once or twice.


You can do each one.


It doesn't have to be only 30 seconds.


You could do them for up to a minute each leg.


Just get your butt warmed up before going into another exercise.


That's what I'm doing.


This one is for me like a warm up into my next workout.


That's what I'm going to do next.


I've just done a little bit of warm up, got a little bit of motion going.


Now I'm going to do a full workout in my back yard.


That's day 13.


Day 13, unlucky for some, lucky for us because we're building strong glutes.


That's what's important.


Having a strong foundation that you can use to build upon.


Anyway, as always, keep moving, stay safe.


If you're happy and you know it, wash your hands.


We're going to get through this.


Training for Spartan Race is getting me JACKED!

What's going on guys? Spartan Trainer video 2, but today we're doing Spartan Workout 1.


Yeah.


1 I think it is. And we're outside, it's a bit of a gloomy day here, but we're getting some sunlight while we can.


We just spent about 10 to 15 minutes warming up, doing some practice squats, some hanging.


We're doing some weird leg manoeuvre on the bars there, but apparently it was a good lower back stretch.


Mobilising the carbs as well, because today's workout Spartan Trainer 1, or Spartan Strength Workout 1, I'm not entirely sure, can't remember the exact name.


Is 15 minute AMRAP, which is as many reps as possible, of 5 reps of squats straight into 5 reps of chin ups.


And then we have a little bit of circuit training.


But we're going to film it for you guys and let you know how it goes.


But how long are we out?


I think it's only a month.


A month? So we're one month out, so getting excited.


A little bit scared, but mostly excited.


Alrighty, so here we are, we kicked it off. 15 minute AMRAP. 5 squats straight into supersetted with 5 pull ups.


Now what weight were we doing here on the bars?


Body weight, or my body weight anyway, so we were doing around 80 kilos.


Yeah, so before in other sessions we didn't go as heavy on the squats, just because we were doing so many reps.


And I mean, this got the heart rate up real quick.


Now I'm weighing about 75 kilos at the moment, and you're what, 77-ish?


We were trying to lose some weight, get down to around 70, but this kind of training, I feel it's, I'm putting on weight almost.


Keeping the nutrition good, you'll see at the end of the video what sort of stuff we've been eating.


But the short rest periods and the training every day is getting me jacked.


And so how did you find this little superset from the start?


Well from the start it wasn't too bad, but then as you can see in this set, by the end of it I just couldn't continue with it.


I was struggling a lot.


Yeah because when you first hear this AMRAP of only 15 minutes, you're only doing 5 reps and 5 reps after each other.


But because we were doing a short rest time, it really starts to take its toll.


I think, what were we resting about?


15-20 seconds I think it was.


Yeah, only 15-20 seconds. So it would be, Zenith would go, I would go, and I think here, there we go, helping each other out.


You changed over to push ups by the end because...


I just couldn't do the pull ups, my grip and everything was too weak, I was too weak.


And you can see here, this is my last set, I've got that shine on my back.


Getting a good gleam on because the sweat was real.


I was absolutely dripping.


There we go, finished off.


This is a very good warm up.


Very good warm up.


Or not even a warm up, this could be a whole workout actually if you just do 15 minutes, short rest time, 5 squats, 5 pull ups.


And look here.


You could do a full workout if you just done.


Shaking the sweat off.


If you just put the weight up.


Post 15 minute AMRAP. How you feeling brother?


Not good.


Squats.


Oh man, squats.


What got you?


The squats.


Oh you're in the shadow, let me get some light.


The squats, they were like big weight.


Stuff I'm not used to for so long.


Yeah, it was tough.


You're hammering it out, it's good.


Mate, I'm dripping.


Yeah, I'm absolutely dripping.


Alright, so the AMRAP is done and now we're on to the second half of the workout which is a bit of a circuit.


I think we have lunges and that's going to be great after we just finish some squats.


Lunges, plank and one other exercise.


We'll get into that.


Here we're doing the second half of the workout which is a little bit of a circuit.


We started with the bar hang and lunges and then went into plank.


And we did one minute each of those and then a one minute rest.


Repeat for five rounds.


And then here we got a bit of a gut cam action.


You see a future in being a camera man for yourself mate?


Oh for sure.


Look at the stability on that.


How did you find this one?


I actually had to tap out just because of how damaging the squats were on my body.


We are done.


Five rounds.


This sweats, I need to turn the timer off.


The sweat is dripping off me.


I came outside, got the shirt off to practice training outdoors because the stunt race ain't going to be in an aircon gym is it bro?


No it's definitely not.


How did you find that second round?


You're pretty buckled aren't you?


Yeah I had to tap out about halfway through.


Dropped out, buckled.


Absolutely buckled.


Daniel's keeping it going though.


Just because the squats were a bit damaging on the legs.


And you went for a 15k ride this morning so no easy feat.


But that's the sort of training we need to get good at is that short recovery period in between exercises.


So we're done here, we're done at gym.


Let's go get some food.


Legend has it that after a big day of training, the Spartans would go back home, grab their biggest bag of protein powder that they had,


all their frozen berries because refrigeration was a thing 5000 years ago, it just wasn't in a big box like this.


None of that crazy stuff.


We're going to make a Gains shake and this is the typical smoothie I make after any kind of workout.


We had a similar feed to what we had in last video this morning for breakfast.


Today we're going something simple, something cool because we've just worked out outside and I don't know,


the body's a bit hot so I want something icy.


So we're going to go oats, protein powder, greens are optional.


I got kale, you could use spinach if you want.


But these are optional because we had a massive servings of greens this morning.


So if you want to keep it non-greeny, greens usually take over the flavour a bit.


So put something if you want.


Mixed berries, some flax seeds for some good omega trees and fats and whatnot in there.


Cacao powder because if the chocolate protein isn't enough already, you can get some cacao nibs in there, make it really chocolatey.


Little sprinkle of honey, that's optional.


And banana and of course a big dollop of peanut butter and a few sprinkles of salt.


Why the salt? Because we just did a massive workout and the perspiration, we're going to lose some electrolytes.


And plus, when you're dehydrated, you may be drinking a lot of water but if you haven't got enough salt,


you'll just piss the water out.


Blend time.


Taste test.


It's really hard.


Pop it up with some water or you could use almond milk or coconut milk.


I don't have either of those at the moment. Water will do.


We're going to go right above the max line, attach the blending utensil.


So that took about all of five minutes, if that, to prepare and it's ready to go.


Plenty of good protein, plenty of good carbohydrates, plenty of good fats in here and barely any sugar.


The sugar really only comes from the fruit and that's pretty much how I eat most of the time.


It's just the nutrients I get are from whole foods rather than jam packed with different ingredients and whatnot.


So we've got an official taste tester.


How's it going mate?


Yeah, bloody good. I'm the king for this.


Oh yeah, that's awesome.


Yeah? Pretty good? Rated GAF?


Yeah.


Good as...


What's your favourite part of the workout today?


I'm going to say squats because they were probably the most challenging part.


And yeah, they took it out on me the most.


I'll say squats.


Gas fight.


How about you?


I think mine was the favourite as well, the squats at the start.


The body weight was a good weight this time.


That was... we're getting stronger and I'm finding that the shorter workouts...


I'm making some gains.


Even though I'm trying to lose weight, the shorter workouts, shorter rest time, I'm feeling good.


It was a lot more intense which is good to get a good sweat on.


Yeah, and the best thing, we finished that whole thing, that whole circuit within 40 minutes or so.


And it was hard and intense.


Now we're getting into some good nutrition and ready for the next upcoming sessions.


I think our next workout is a run.


It's going to be a bit hard to film that but be assured that we're busting out some KMs this week.


Yeah.


So, one month out.


Vlog, Spartan Vlog 2, signing off.


See you next week.


Positional embeddings in transformers EXPLAINED | Demystifying positional encodings.

Hello there!


Today we are going to talk about positional embeddings.


You should have heard of them, because wherever you see a transformer neural network, you


also see positional embeddings attached to them.


And because transformers are now really everywhere in machine learning, irrespectively of the


data type, you should have come across positional embeddings already.


But what are positional embeddings, why do we need them in transformers in the first


place and how do they work?


Well today we are going to lift the mystery over positional embeddings.


Transformers are more and more important for machine learning and have been proven to work


very well on any kind of data, especially when there is a lot of it to pre-train through


self-supervision.


A big part of the data that we are interested in comes in a specific order.


If we change this order, the meaning of the input might also change.


The transformer does not process the input in order sequentially, but in parallel.


For each element it combines information from the other elements through self-attention,


but each element does this aggregation on its own, independently of what the other elements


do or have done yet.


Because the transformer architecture per se does not model the order of the input anywhere,


we must encode the order of the input explicitly, for the transformer to know that one piece


comes after the other and not in any other permutation.


This is where positional embeddings come in.


They are sort of an identifier, an obvious hint for the transformer, encoding the whereabouts


of a piece of the input within the sequence.


These embeddings are then added to the initial vector representation of the input.


This addition can be intuitively understood as, look, the initial vector representation


of the word Queen is here in the multidimensional space.


It is close to King because of word frequency distribution reasons.


King and Queen often occur in the same context.


But then we add this positional embedding, identifying the order of the word.


Hereby we say, Queen should move a bit along this dimension towards this specific part


of the space to cluster with all the other first tokens in any other sequence.


Space and dimension which we do not really have in this 2D drawing, but you get the idea


that by adding these vectors, we move the initial representations into the direction


of the other first tokens or the second tokens and so on.


At least this is how Ms. Coffee Bean pictures it and you will possibly ask, but how can


this little multidimensional shifting help the transformer?


Well remember we are working with a multidimensional spurious correlation identifying beast, which


is a neural network, therefore why should these systematic shifts not be enough of a


hint for it?


So in short, positional embeddings are a order or position identifier added to vectors for


the transformers to know the order of the sequence.


These positional embeddings must fulfill some requirements.


First, every position should have the same identifier, irrespective of the sequence length


or of what exactly the input is.


So while the sequence might change, the positional embeddings stay the same.


Secondly, because the embeddings push the original vectors by a bit into a let's say


the first token club, they should not be too large.


Otherwise they push the vectors into very, very distinct subspaces, where the positional


similarity or dissimilarity overtones the semantic similarity.


Okay then let's see the solution to this problem as presented by the Attention is all


you need paper introducing the transformer.


Their choice of positional embeddings is not the easiest one and is best understood if


you have some knowledge of Fourier analysis, but let's forget about that and explain


it simply.


You could think of the sequence as words coming in one after the other.


So the first idea is to take a non-periodic function and number your sequence from one


to the total number of tokens you have.


But with this recipe, we violate the second requirement of positional embeddings, where


we said that shifts should be small, in other words bounded.


Then let's look at a function that is bounded in the values it can take, like the sine or


cosine, periodically returning to values between 1 and minus 1.


Sines and cosines have the upside that they are defined up to infinity.


So even with enormous sequence lengths, we would still have something between minus 1


and 1 as elements for our positional embeddings.


In comparison to a sigmoid, which is also bounded, sines and cosines have a lot of variability


also for big numbers.


Okay so let's choose a sine function to model this.


But we see that with this periodic function, the same outcome would repeat for different


positions.


Let's suppose for a moment that we do not want that and give our sine function such


a low frequency, that even for our biggest sequence length, the numbers would not repeat.


With this, we almost have the same situation as our linear function, because we numbered


our sequence in order, but this time with unique values between 0 and 1.


This is still not optimal, because we remember our positional embeddings push the input a


bit to create positional clubs, but we also do not want to push by too much, because otherwise


distances between points become dominated by the position and not the semantics.


We also don't want too little differences between the first or the second token, because


in this case the semantic signal would overtone the positional embedding signal, that now


contains values that differ very little between let's say the first or the second token.


So what to do?


Well if one value in one dimension is too small of a signal, let's make our intent


more obvious by using all the other dimensions too.


For the next dimension we could use a cosine, which would look like this.


Yet we still have the problem that embedding values between one token and the next one


do not differ by much.


But if we increase the frequency of the cosine, the values differ more, because the slope


has increased.


Okay, so for this second dimension let's use a cosine, with increased frequency to


create more differentiated values.


The second and first dimension together are uniquely differentiating tokens one from another,


but now also with values that differentiate consecutive tokens more.


And if we do this for every dimension, meaning that we alternate between sines and cosines


with increasing frequency, we give enough information to ensure that the transformer


cannot miss this order of the sequence.


So to recapitulate what we did.


The last dimension tells us broadly where the token is, like is it more at the beginning


or more towards the end of the sequence.


But because the values are so continuous, we do not have enough resolution to say if


it is the first or the second token exactly.


Then the second to last dimension has higher frequency, thus higher resolution.


Because we already know that we are at the beginning of the sequence, we can pin down


with more accuracy where we are exactly.


The next dimensions pin down with even more acuity where we are in the sequence.


Well, this was the sine and cosine way of encoding position.


But this is not the only way to do it.


These sine and cosine embeddings seem to work well on text, but what if you have other types


of data, like graphs or images?


Let us know, would you be interested in relative position representations and or learned positional


embeddings?


If yes, write us in the comments and I could convince Ms. Coffee Bean to cover this in


one of our very next videos.


Or let us know in the comments about any other exotic or not so exotic positional embeddings


we would like to know about.


Ms. Coffee Bean, why are you poking me?


Ah, thanks for reminding me!


So we now have a Patreon page and a Ko-fi page, so if you want and have the means to


support us, now you can!


We would greatly appreciate it!


But if you can't, it's fine, it does not change anything.


Our videos will stay free to watch for everyone.


Staying Fit While Travelling | San Francisco Hostel Workout

What's going on everyone? We're at a hostel in San Francisco. I've been travelling around.


Pretty neodrated so I just loaded up with some water. But I want to stay fit. I'm travelling


around the US, there's a lot of good food, not necessarily have my normal gym routine,


but I want to do a workout in the hostel. And so I've got space, I've got the floor,


I've got gravity, I've got my body. We can stay fit while we're travelling. So I've written


myself a little program. And you can do this anywhere, right? I'm just going to use what's


in the hostel and gravity. We'll do 100 push ups, 100 squats, 100 lunges, 100 knee to hands,


50 tricep dips on the chair back there, and then six minutes worth of core exercises. So


I think I might do superset push ups and squats to begin with. Let's do it. First exercise,


20 push ups, superset it with no rest, 20 squats. Okay, set one's done. I'm going to set the


45 second timer. Rest, keep the rest time short, and then jump in. Same again, 20 push ups,


20 squats until we've done 100 total. 45 seconds.


All right, last set.


So we've done push ups, squats, done. Five sets of 20. 45 seconds rest in between each


superset. Now we've got 100 lunges, 100 knee to hands, 50 tricep dips, all ready to go.


So we might do 20 lunges, superset with 20 knee to hands, superset with 10 tricep dips,


and we'll do that for five sets again, again with 45 second rest in between. So first arm,


lunges. You're going to do 10 each leg, alternating each leg. So one, two, I've lost count already.


But you get the idea. Don't let your rear knee hit the ground. Keep it off of the ground.


Now we've got 20 knee to hands. So hands about torso height, and then bring it up. That was


good. Tricep dips, grab the chair, push it against something that it won't move. Then


we're going to put our feet out and dip down like this, back up to the top. That's good.


That's what we want. Nice and quick, nice and clean. 45 seconds rest, and then we'll


get back into it. See, I'm breathing heavy, right? That's what you want to do. You want


to get your heart rate up. And this exercise is good because it's a whole body. Push ups,


do the chest, do the shoulders, do the arms, a little bit of core, a little bit of the back.


Tricep dips on the chair here. Then do the triceps. The squats, of course, do the legs.


Same with the lunges. Knees to hands, do the legs, do the abs, a little bit of everything.


That's what we're going after. Rest is almost over.


See this little sweat? Maybe up here. That's when you know you're working for it. When


the sweat starts to hit the brow, starts to drip off your nose, you're in a good place.


It'll be hard to move your body until that point. Once this sweat starts falling off


your face, your body will start to help you move, and you start to get excited. It's no


longer a drag. You want to keep it going. It's a good feeling. Chase the sweat.


Don't forget to stay hydrated. That's the first thing you should do. If you get off


a flight or you're waking up, drink as much water as you can. A litre is good. Maybe add


a little bit of salt. Well, depends on what you're eating, but if you haven't been eating


much salt, unlikely depending on where you're travelling because restaurants will not put


a lot of salt in their meals. It'll help your body absorb the water. The reason why you


get jet lag, the reason why you're tired all day, because you're probably dehydrated.


You're doing the good stuff. Last set.


You know what? Let's go.


I'm in that good part now. Body wise, keep moving. That's good. A few extra just for


good measure. All right. We just did 100 lunges, 100 knee to hands, and 50 tricep dips on the


chair, give or take a few. Now, we've got our final exercise, which is six minutes of


core, and we'll be hitting the whole body. I'll run you through the three core exercises


we're going to do. All right. First one, you lie flat on the floor. You want to keep, suck


your belly button into your spine and get rid of that lower arch in your back. As you


see on the screen, you want to put your lower back against the floor. Hold it there with


your abs. Then extend your arms out 30 degrees, extend your feet out 30 degrees, hold for


30 seconds. Then we're going to jump straight on your back and do the reverse of that, so


on your stomach, but holding your arms out again, your legs out again, another 30 seconds,


no rest. Then we're going to go into side plank, do side plank twists, five per arm.


We're going to repeat that for a total of six minutes. We're just going to keep going


until six minutes is over. After you've done three exercises, rest for 20 seconds. All


right, so three exercises, rest for 20, straight back into another set. Keep going until six


minutes is up. Six minute time. Let's do this.


Make sure you're sucking those abs in, belly button to the back of the spine, so your lower


back arch is flat. You can feel it. Your whole core has been pushed when you're lowering


that down. Do the reverse on here. You want to feel it all through your back, pulling


your feet off the ground and keeping your arms extended out like a banana.


For this one, come into side plank. One arm on the ground, you might want to put a towel


down like I have to protect your elbow. Then up like this, this end against your head,


bring it down to 90 degrees, five of those each side.


That's three sets done. How long we got left on our timer? 30 seconds. All right, so we


might as well hold a plank and finish that off. Let's do it. 30 second plank and then


we're done. Until the time goes on. Let's get this camera down a bit.


Six minutes worth of abs, all done. Now, how long did the whole thing take us? I had a


stopwatch coming. Here we go. About 30 minutes, give or take a couple of minutes because I


had to set the camera up and whatnot. What we start off with, we did 100 push-ups, so


20 supersetted with 100 squats, 20 of each, five sets. Then we did some lunges, 100 lunges


right here and 100 hands to knees and 50 dips on the chair. Then six minutes worth of core


work. That's a whole body workout using nothing but this here, your body and gravity.


Now, you don't have to feel so guilty when you have that little treat and you go out


tonight. Let's check on what's going on in San Francisco. It's got to be a good night.


All right, now don't forget, working out is not the be all and end all. You got to be


careful of food. What I like to do as well is when I'm vacationing or when I'm out and


I'm out, is fasting. What does that mean? I'll get up in the morning, go for a walk.


I won't eat any food until about 12 p.m. Then I'll try to stop eating food at about 8 p.m.


Remember, you're on vacation, have a good time. If you're like me, stay healthy where


Studying Data Science at the Library | Learning Intelligence 39

What's going on team? Welcome back. We're at, I think we're at number 39 now, Learning Intelligence 39.


But I'm excited. Why? We've got a big day on tour. This morning started out, it's been a good day already.


I went for an early morning walk, listened to an audiobook, got some sunlight, got some exercise.


Came home, had some coffee.


And now me and my brother Josh, say what's up Josh. What up y'all?


We're heading off to the library. We're dressed in gym gear. I don't know if you can see but I've got my gym singlet on and whatnot.


Why? Because we're going to do a couple hours at the library and then we're going to go to gym straight after.


And while we're going to the library, why can't I just study at home?


Well, I like being in an environment where other people are doing the same thing because it's motivating, right?


I can study on my own in my room, but I find it when I go to the library, it creates that cultivation of knowledge.


Today I'll be getting back into the applied data science with Python course.


The one me and my brother are doing. My other brother Will who's not here, he's at work.


We're going to do a couple hours on that and then later tonight, I'm actually really excited. We got a, you know, like a Roman murder mystery party at Max Kelson.


And I got to, I think I got to dress up with a toga. I think the last time I wore a toga was like 2014 or something.


I got to act like a character too. I think mine is Felix. I'm not sure what the personality is, but maybe, maybe some kind of intellectual slash upper class.


But everything's happening today. Got an article coming out how I'm learning deep learning part five, I believe.


And it's back to basics. It's sort of, it goes, I started learning Python with deep learning and machine learning, right?


But the article dives into to why I'm doing the applied data science with Python, which doesn't have too much deep learning.


It has one little course on machine learning, but I feel like when I first started, I went to the tip of the iceberg with AI.


And I sort of skipped all the entry level stuff, like preparing a data set, getting it ready and whatnot.


And I found most of the stuff we've been working on Max Kelson has been getting data ready.


And so what does that mean? Well, often with clients, we look at their data and it hasn't been in the form that we can use machine learning and deep learning techniques.


So I bought the Python, the book, and now I'm learning through this course on how to get data ready in a way to use machine learning and deep learning techniques.


Which I think is very valuable because you're not always going to find data set, which you can start using deep learning on straight away.


So that's one thing. I'll link the article below. But as a recommendation to save you some time reading it, if you're learning deep learning and machine learning, make sure you complement it with the ability to manipulate a data set.


What does that mean? So use Python. I'm not sure about R because I've only learned Python.


So be able to use Python and pandas and NumPy to transform a data frame in a way that you can sort of look at it in a different way. Practice that.


That was pretty good. Got about 50 cards done in 10 minutes. That's what I try to do about every day is 10 minutes or so of the flashcards.


I'm not overly learning. I've got to put them into practice now.


Just finished up at the library. Josh, what were you studying?


I was studying CRUD in Swift, how to create, read, update, and delete data from a database using Swift.


Josh is an iOS developer. He's got an app on the App Store. You might have seen it. You might not. It's called SCT. I'll leave the link in the description.


But I was continuing with the Applied Data Science with Python course. I started out with my 10 minutes of Python Anki flashcards.


I'm trying to do at least about 10 minutes, only about 10 minutes every day to just get my Python syntax knowledge up the scratch.


But what's really important is putting it into practice, right? So now we're heading off to gym.


And actually, the Applied Data Science with Python course is amazing.


The parallels it has to what we've been doing day to day at Max Kelsen is unreal.


Like all the functions we've just gone over, I can start to visualize how I can start to use them with the projects we're working on.


We got dressed in our gym clothes, so we had no excuse but to come to the gym after finishing at the library.


We've done the mind workout. Now it's time for the body workout.


I've been really loving the gymnastic rings lately. They're like a whole upper body exercise in one piece of equipment.


If you want three exercises to get ripped, pull ups, push ups, or gymnastic rings, and hill sprints.


And that's all you really need. I gotta go get ready for this toga party.


Do like a sick little transition.


How do I look? You digging this necklace? How about my belt?


Let's get some light in here.


So my name for the event tonight, I think there's a murder mystery, and we've got to solve it.


I'm Felix Festus, and I'm excited. Who's my enemy, Sam?


Some dude on a chariot?


Yeah, Speedius is my enemy.


So I've got to make sure Speedius doesn't get his chariot racing into the senate as a form of entertainment.


Gladiators. I'm the owner of a gladiator. Try it, by the way.


Gladiators is where the real entertainment is. My champion, Tidus, will take us to the top.


What a night. My toga kind of got disassembled. I just caught the bus home in a toga.


It was good fun, but it was a really fun night. It was a murder mystery.


My wife, Fabiola...


Felix and Fabiola. We were the hosts of the extravaganza of the gladiator event that we had just in the office,


and everyone had their own character. We had to work out...


One of my gladiator, one of my best gladiators died.


And we had to work out who the murderer was by different clues and whatnot.


I ended up blaming Fabiola, my wife, and she ended up blaming me. So some couple we were.


But that was... It was a really fun night. Good to mix it up. Good to have a little bit of fun here and there.


I think today was a really good day. Brain exercise, studying, body exercise, workout, and a little bit of playtime with the rest of the crew.


Now it's time for me to eat some dinner and then go to sleep and wake up, continue the learning journey.


But as always, keep learning. And check this out. I'm really excited for dinner.


These 5 "ZUU" movements burn fat and train your whole body

We are to day 24 welcome back to Revs For Rona


Now this one is going to be a whole body 10 minute session


Which is great for all the movements are beginner friendly and there is alternatives if you're if you're not a beginner


You can do it more and if you are even the level before beginner


You can make it as easy or as hard as you want. So


What we're going to do is a zoo style workout and now zoo is a is a training now


It's spelled Z U U is a training camp that I've been to a couple of times in Australia


And I did some workouts there and they showed me some movements and they were amazing


And so they've become like a staple of every time I do some sort of body weight workout


So without any further ado, let's check out what we're going to be doing. I'm going to start with kick sits explosions


Cobras frogs and then Hindus you could also call them slash diet bombers. So


whole body


Upper body core leg workout 10 minutes 30 seconds each exercise 30 seconds rest


Well, that's a minute and then we're going to do it twice. So five exercises ten minutes in total


Let's get started. Or actually all probably do


Is a little bit of jumping just uh, there's some jumping jacks to warm up just to get the body moving if you've just


Joined me from the office chair or from your couch. Let's do some dancing


Do some partying just to let our body know that hey, we're about to start moving


We're gonna move for the ten minutes. That's uh, that's one of the most important parts, right is


Get your body warmed up. We don't want to jump too harsh into things and keep going


We'll just jump from maybe another 20 more seconds or so and why jump was because it's it's good to shake up the entire body


When you're waking up in the morning, one thing I like to do is just 20 20 jumping jacks


And if I'm feeling right into it, I might even do 50 who knows hop around


Get that body warmed up shake it up to shake it around


Hear your face move I'm feeling better already now that I've been jumping so let's get started


We've got the clock on


We're starting to kick sits so down on the ground


kick through


So start in the inner all four limbs on the ground keep two hands on the ground and we're just going to kick through to


one side and


They call kick sits because we're kicking through and we're sitting


Sitting one butt cheek down on the ground


That's it. Keep the back leg nice and high and keep through


Now if you're your hips and glutes are tight, you might not be able to keep keep


Both hands on the ground, but that's okay. Just do what you can


wonderful


So that's it. That's 30 seconds as exercise one of kick sits next. We have explosions also known as jump squats


I like to call them explosions because


Explosions sound fun could be called blast-offs something like that


But while we're in the rest zones


We'll just do a little bit more skipping right because this is a fat-burning whole body workout. So let's


Exercise let's do some explosions bodyweight squat up


Throw your arms down the side like you're exploding up


Like a rocket jump up and back down


Keep it up. So this is going to set your legs on fire


And like you were only doing this for 30 seconds because well if you're advanced you want to


If you're advanced you want to do that for about a minute if you really want to if you're a beginner the alternative for you


Probably should have said this before we did the exercise, but that's okay. It's just a


squat down


Bodyweight squat if you can't do that grab a chair and


And just go down let your butt touch the chair and back up


30 seconds of those


So come back in next is Cobra. So back down on the ground


So we're gonna go do a push-up


But stay down the bottom left right back up down right left


Left back up down left, right back up nice and slow down


right left


Back up down right left. Oh, I got him confused. Did you did you get it confused as well?


Boom down right left


Back up now again


All of these have different alternatives if you're more advanced you can do them faster as fast as you can


Or if you're a beginner just do a normal push-up


Back to our hopping back to our jumping back to our dancing throw your hands up in the air


Like your best friend just got engaged which mine did this morning. They're so excited. Congratulations, Don


I'm probably not gonna watch this but just to keep it stamped in there in the digital


History books now, we've got froggies


So come here


Elbows between your knees and shoot your butt up


Shoot it back down


Hands push through the legs like this


So that's all we're doing


Beginner style is you can do this movement as best you can


Advanced is you go as fast as you want


Just relinquishing form hits it's a


That exercise is very if you keep doing that for a long time


You'll start to definitely feel the burn in your legs. It's also very


Low chance of injury so back to hops. We'll keep hopping around


This is our rest


next time we got


We've got Hindus slash bombers


So what have we done?


We've hit this we've hit the upper body with the kick sits and the core that really gets in done the explosions legs


We've done the Cobras upper body. We're back to the upper body slash call


so down


pull through


Yeah, and pull through back into a push-up now back into a downward dog


Elbows touch the ground and we come back through


Nice and slow this one


Nice and fast this one


The alternative to this is if you can't do the Cobra just do a push-up hands up push up like that


Two more Cobras


Well done oh, we're halfway through


I'm sweating already you sweating. We'll get back into our dancing you could do skiers jumps


Right there right pretend you're an ice skater


This is one of the best ways to also build if you had more room you could jump from


Pretend you're jumping across a moat


We're back to kick sits


So down on the ground


kick through


Wonderful kick through


That's it


That's it watch your foot go through it's really it's really satisfying when you see your leg come under


Keep it up


Keep it up. This is a great exercise for


For really adding some mobility into those hips


If you've been sitting down all day


you can do


20 kick sits and really start to


Activate those glutes activate those hips


Remove all that tightness. I'm jumping can the camera follow me?


Remove all that tightness that's just been


Absorbing in there building up over the day now. We have explosions back to the lower body


Let's go bodyweight squat into a jump remember if you can't jump just do bodyweight squats


Keep it up over halfway now


Let's go through the roof


Oh yes back to hopping back to jumping pretend you got a skipping rope and we can go


Jumping jumping like a boxer


You can throw some strikes if your feet are getting sore if you're getting tired


All we want to do is just keep


Keep moving for the entire 10 minutes


That's what's really gonna


Set our heart rate


You hear me breathing heavily?


Hopefully you're doing the same


Wonderful we got some Cobras


Sit down


Let's go you could try and go wide as well


Jump forward


Back up right left nice and wide


right left


Nice and wide left right


left


Right up wonderful right left up


right


Oh yeah


jump forward


How good?


I'm loving this we got froggies next


Do some little dancing


practice your dance moves


for when you're at


When you're at the party when this lockdown is is over and everyone's getting together


It's a big Jubilee


Everyone's back to hugging each other


Everybody's back to being around each other you got to bust some moves


froggies


Let's go


Might go nice and fast this time


Just keep going


Force those knees apart


with your elbows


We're almost failing the torque test now, which is good what that means is


If you can find it hard to talk you're working


Oh


Yes


Throw some strikes this time


Get there let the lower body recover get those lactic out of there


That's it just throw some air strikes pretend you're a heavyweight boxer that person in high school


Standing in front of you. You know the one


Maybe you were the one


One being a little runt little shit. I know I was that person sometimes


Beautiful now we're into Cobra's hindu's last one. Let's go


Beautiful bring it forward and up


Diet bombers coming through you know


Oh sit up on your hands up on your feet


Keep going


Whoo?


Feel everything


feel everything


We can keep going I can keep going


But that was the last one finish off with a little bit more strikes


Right at the end


Wait for that timer to go off


That'll be the full 10 minutes


Keep it up


Keep it up. You should be proud


Boom the timer says victory


You spent 10 minutes 7 seconds exercising beautiful. That's the Tabata app on the App Store


Now you might be wondering


What was the theme for this workout?


We've been following along every day. There's been themes today's I didn't say it at start


But it was less but better those five exercises


kick-sits explosions Cobras frogs Hindus and dive bombers


slash dive bombers


As you might be feeling right now


Gives you a whole body pump legs


chest arms


core


Just a great thing you can do anytime need no equipment


It's going to help you burn fat as well as we keep moving in the rest time that way we keep our heart rate up


in 10 minutes and by the end of it you finish off with more energy than when you started I know


Before I started I was getting a bit yawny. I've been up for five and a half hours


Got up really early this morning. It's got to that point. I was dipping


so I needed some energy referred to my less but better exercise


So hope you enjoyed that if you want to step it up


Do each of the exercises twice, but for one minute no rest


If you really want to step it up


You could do the whole session that we just did so the 30 seconds on 30 seconds off


5 Handstand Progression Exercises You Should Be Doing

I can't talk.


What are you doing?


Bilzy, give him the rundown.


Why you got a barbell on your calf?


Is it working?


So what's happening here, Bilzy?


It's a term that mobility people use is pancaking your calf.


Removing all the soft, breaking up all the soft tissue that's in his calf at the moment that's restricting his ankle mobility.


And where'd you learn this?


Online.


Online? No, where?


At Squat University.


What's up guys? We're back at Raw.


Today's focus we're doing, we're going to practice some handstand progressions.


So my boy Jay here was just showing me an awesome exercise to open up, what was it, the top thoracic you said?


Yeah, open up the shoulders, open up the thoracic so you can really lock out when you're holding your body overhead I guess.


Yeah, so basically just using the roller to just open the spine up.


So you know, starting off with maybe some spinal waves to warm it up.


And then you're going to pop down over onto the roller, getting it just below your shoulder blades.


Take a deep breath in, leaning back, exhaling, emptying the muscles, full of oxygen, dropping back, letting your arms take over the stretch.


Coming back in, deep breathing again, breathing out, and again letting the weight of your arms take over that stretch.


You might go for two reps and then you might drop down one more.


And drop down one more you mean drop down a vertebrae?


Yeah.


So you do a few reps each vertebrae in the spine.


Yeah, so you're going to really, the important ones you want to do is open up your thoracic, stretch your, mobilise your triceps so that you can actually get your hands above your head.


Open your lats up so that they're not restricting and pulling your arms down.


And then Bob's your uncle, you're upside down.


So Jay, what's Dave doing here?


So he's just opening the triceps up so that he can get his arms up in line with his ears.


Where are you feeling it bro? You feeling it through here like the lats?


Yeah, across the bottom of the tricep.


And actually also in the back here.


Yeah, so then again that's what I'm talking about, that tight thoracic.


If you've got a tight thoracic it's just going to feel like it's all congested in the back of the shoulder.


So what you want to do is you'll probably want to open up his triceps, slowly mobilise his thoracic so that that doesn't feel like there's a congestion traffic jam in the top half of his back.


What's the ideal position when you were just doing it then?


So you want to get your head down between you.


Head through your arms, hands coming to the back of the neck, keeping your elbows in nice and close together so that they're not splayed out.


And you're just going to sit here and just...


And how long would you hold this for?


20, 30 seconds or so.


Opening up the lats again, after the triceps so that they're not going to pull your triceps down.


So you've got an elastic band just attached to a bar and pull it down.


Basically grab it with your left hand, just take it a big step back with your left foot.


Lots of tension on the band, letting the band pull you forward.


Getting your hand in line with your ears.


So you're almost mimicking the handstand position with one arm, opening up the lats.


Triceps are already open.


So how long would you hold this for?


20 to 30 seconds. People emphasize too much on the mobility side of things and they're not actually practicing on the stability of it.


So chase that mobility but don't forget the stability of the movement.


And what's this one brother?


This is a bit of wrist prep bro.


Just making sure that all the muscles around your wrist and forearms are working and are awake.


A lot of the handstand comes from your fingertips to balance.


So when you're digging your fingertips in and you haven't warmed these muscles up a lot, it feels like shit.


So a lot of weight is going on your wrist so you want to make sure they're nice and warm, nice and ready to go.


Yep, basically just make sure nothing's pinching.


And you really want to make sure that your forearms are working so that you can control the handstand when you're teetering, going back and forth.


And how long will you do this? 20 to 30 seconds, rotations?


I've got a few different movements so I sort of warm it up and I just go for some rotations. It might be like 10 to the left, 10 to the right.


I'll flip my hand around and I'll open up my forearms.


So I might sit here for 30 seconds or so.


I just want to get in on the side of the wrist. Just doing some very light sort of...


Like press ups almost?


Yeah, like press ups. So what we're doing is just strengthening up the side of the wrist too.


I've broken my wrist a few times boxing so it's pretty jacked up and pretty fucked.


I do that and I find that that just really helps keep the pain at bay.


So now we've got the lats, the shoulders, the thoracic and now the wrists are warming up.


Yep, and then the last one would just be like your finger push ups. So digging the tips into the ground. Just the tip.


Just the tip.


Then you go for 10 or so finger push ups. Go for 2 or 3 rounds and bobs your ankle.


You look real good man. You're famous.


Well, what are we going to do boys?


We're going to do walk ins. Get your chest to the wall. Make sure you don't compensate and arch your back to get your chest to the wall.


So keep yourself in that hollow position.


So this is the first handstand movement we're practicing. Like all the others were sort of warm ups. Build up to this.


Yep, so you just want to get yourself used to being upside down.


Finding your range of motion that you can with your shoulders. So you might start here.


Treat yourself close to the wall as you can.


Then what you want to do is make sure everything is nice and straight.


What you don't want to do is get here and arch your back and try and get yourself to the wall.


You want to keep your body nice and tucked.


And then come back down.


And then push up position and then creep it.


Push up position and then creep it.


Zama creep.


So you want to do that and then after that you're going to go for like a little reverse hollow.


So getting your feet on the wall.


And just getting yourself in that position. So tucking your bum, tucking your ribs.


So you've got your feet against the wall and you just want to hold yourself here in almost like a plank position but with your hands out front.


Yep. Similar position to your hollow hold.


Keeping your ribs tucked. So basically teaching you to tighten your core, not use your back when you're in that handstand position.


How long would you expect someone to hold this for?


You might start off with 5 seconds.


Just as long as you can?


Yeah.


Just go as long as you can before actually doing a free stand handstand.


So this is like the step before doing it without a wall.


Yeah, well there's a few different steps then.


So you might do kick ups into the heel, like you might do heel kick ups afterwards.


So you practice actually like how much power to give to get your feet up into the wall without kicking over onto your back.


And after a few years of nailing the basics, you can attempt something like this.


So we're just wrapping it up. Today's workout focused on handstands and we started off with a few progression exercises and then practiced the handstand movement against the wall.


So we did one with the band and then we did the elbows against the bar.


Okay, yeah right.


So we sort of like opened your thoracic up with the roller, then we opened up our triceps on the bar with our overhead stretch.


Opened up the lats with the band and we did a bit of wrist prep and then we stacked the bones and jumped up on the wall.


So Daniel today was just doing nose to walls.


It's probably one of the more basic sort of movements to get yourself up and comfortable upside down.


Stacking the bones on top of each other.


I got some work to do. My chest is coming too forward, right?


Yeah, tight, tight thoracic so he's overarching his back and pushing his chest forward to try and get his head through the window.


So I need to practice the nose to wall a lot more as well as the hollow holds.


So what were you saying before? You said something really good about the do the boring exercises first so you can do the cool exercises.


Yes, like the great Ben Murphy says, do the boring shit now so you can do the cool shit later.


L-sit Progressions Workout

Hey y'all, it's it's me here likes me or I'm smule off


L-sit Progressions Workout

It's me smule of the kid in the striped pajamas


L-sit Progressions Workout

No, I'm kidding what's going on everyone here? We are raw training Australia today


L-sit Progressions Workout

They got my best night Davo aka my training partner and the head movement coach my boy Jay here at raw training


L-sit Progressions Workout

Look at that singlet man. That's look. Thank you for the singlet brother. That's all right, and what what are we training today, man?


L-sit Progressions Workout

All right today. We just doing some L-sit progressions, so we've just finished off doing some bent knee L-sit to a bent arm handstand


L-sit Progressions Workout

So basically we're just sort of holding your bent knee L-sit for a couple seconds


L-sit Progressions Workout

And then popping up into the bent arm handstand for a couple seconds. Just getting comfortable in the position. How'd you go that day?


L-sit Progressions Workout

It was hard


L-sit Progressions Workout

We got some good footage, so what are we on to next all right cool, so now it is going to work on some


L-sit Progressions Workout

compression work, so basically we're going to


L-sit Progressions Workout

Sit in a bent knee L-sit for you know a max out about 10 to 15 seconds


L-sit Progressions Workout

Making sure that the movements really high quality, and then we're going to be pairing that with the compression sit on the wall


L-sit Progressions Workout

Let's do it. So what do we got here brother?


L-sit Progressions Workout

Sometimes we fail


L-sit Progressions Workout

So what's this here we got our first exercise


L-sit Progressions Workout

How's your butt man? You got a dead ass now?


L-sit Progressions Workout

It's like I got all that muscle there, that ghetto booty's protected me


L-sit Progressions Workout

So what we're going to do is jump down into a L-sit


L-sit Progressions Workout

And we're basically going to hold it in a strong position for as long as possible


L-sit Progressions Workout

Probably going to get about five seconds today. I reckon yeah, we're going to hustle over here to a compression sit


L-sit Progressions Workout

I'm trying so hard to put my shoulders back


L-sit Progressions Workout

Yeah, but like what we're doing now is it's like you're going through like a play a playing learning phase


L-sit Progressions Workout

Where you kind of just like playing with the new movement enjoy the process so don't make it like


L-sit Progressions Workout

Yeah, like you have to get it today. It's like trying to force it


L-sit Progressions Workout

Hand into a shoe. It's like it's not going to fit, but you know just like starting and it might even be like


L-sit Progressions Workout

10 seconds that you actually hold this


L-sit Progressions Workout

And hang tight you know you do like a gymnastics 10 strength


L-sit Progressions Workout

So it could be 20 seconds on 40 seconds rest 10 seconds on 50 seconds rest


L-sit Progressions Workout

Just as long as like the movement is like high quality as it possibly could be


L-sit Progressions Workout

Good good point the toes. That's it hips up hips up hips up straight arms straight arms


L-sit Progressions Workout

It's good


L-sit Progressions Workout

Oh


L-sit Progressions Workout

Nice from left to right here


L-sit Progressions Workout

We've got the beginner movement that Davos doing which is just holding in position for 10 to 15 seconds at a time


L-sit Progressions Workout

And I'm trying to progress from the L sit into the handstand


L-sit Progressions Workout

You're gonna very right you see Jay going from L sit into handstand, which is the most advanced


L-sit Progressions Workout

I'm just gonna look at the camera gonna be like


L-sit Progressions Workout

That was good


L-sit Progressions Workout

I thought I was gonna break my whole f***ing body


L-sit Progressions Workout

So how high should my feet be up against the wall bro? As high as you can get them


L-sit Progressions Workout

As high as I can get them? And still maintain that


L-sit Progressions Workout

Should I be trying to keep my


L-sit Progressions Workout

Should I get my butt towards the wall? If you can as long as you can keep your quads tensed hamstrings straight toes pointed


L-sit Progressions Workout

arms locked out


L-sit Progressions Workout

And how long to hold it for? About 30 to 45 seconds bro


L-sit Progressions Workout

Allowing your body to adapt to those straight legs and


L-sit Progressions Workout

while just building up your lower


L-sit Progressions Workout

core muscles to


L-sit Progressions Workout

Build up the ability to hold your legs straight in front of you. So you're gonna do transverse


L-sit Progressions Workout

As you lean forward


L-sit Progressions Workout

I can really feel it through my quads and they're shaking


L-sit Progressions Workout

How are your quads brother?


L-sit Progressions Workout

Look at the guy


L-sit Progressions Workout

With the compression raises you want to make sure you're pointing your toes and start out with your hands about knee level


L-sit Progressions Workout

And then you want to fold over with your abs and then as you can see my spine's moving here back and forth a bit


L-sit Progressions Workout

So ideally you want to keep that straight


L-sit Progressions Workout

So if you want to make it ten times harder, you can try these against a wall. This is what I want to get to


L-sit Progressions Workout

I want to be able to do a handstand and then do a push-up and then do some sort of splits movement up the top


L-sit Progressions Workout

Hey feeling brother


L-sit Progressions Workout

What were you hurting tell us I've got tingles in me quite


L-sit Progressions Workout

triceps are aching


L-sit Progressions Workout

L-sits


L-sit Progressions Workout

And my my mind is broken because I realize that's what I called you


L-sit Progressions Workout

You're trying to hold yourself in all these issues you've never been in so Jay Jay, what was the goals today?


L-sit Progressions Workout

So the goal today is basically just to accumulate as much time under the L sit


L-sit Progressions Workout

with nice technique as possible and then just get our quads and hamstrings used to being compressed and active and


L-sit Progressions Workout

controlled


L-sit Progressions Workout

Awesome. So today was more of a movement based session rather than just strength. We're gonna be back here next week


L-sit Progressions Workout


Can you keep up? 10-minutes, 10 exercises *full body workout follow along*

Day 22 reps for Rona. Who's ready? Who's checking in? You checking in? You ready to move?


Because what are we doing today? If you're just tuning in, if you haven't watched the other


episodes of this series, we've been doing 10-minute style workouts with 30 seconds on and 30 seconds off.


But today we're going to mix it up a little because it is day 22 and why not?


We're going to step it up. We're going to do 10 different exercises. We're going to do a whole body workout.


10 different exercises, 1 minute each, no rest. Well, that's the goal at least.


Now, the theme is rest when needed. And so even though there is no rest scheduled in this 10-minute session,


if you need to take a break, take a break because that's what I'm going to be doing.


So let's get started. We've got 10 minutes on the clock. We'll do 1 exercise.


One exercise for 1 minute and then another exercise for another minute. We'll start with some hops.


We're going head to toe, hops and calf raises. Now, I really like this one to start off because it gets your whole body shaken up.


Like you can dance around, you can move around, shake it all about because we're trying to get our bodies nice and warm


for the workout that's about to come. So you can even stop and do some steady pace calf raises.


Remember the theme here is we're going right from the foot to the head.


And now we'll go back to hops. We'll even do some jumps. Pretend we've got a skipping rope.


You could even, if you wanted to, you could do this with a skipping rope at the start.


Skipping is a great way to warm up. Get some fast jumps, get some high jumps back and forth.


Go single leg, go left foot for a bit, right foot for a bit.


Beautiful. And now we've got a single leg stiff deadlift. So one leg here, touch your foot, reach out.


So come back and we're going to swap legs. So right leg, right hand, right hand touches foot, left hand, left leg extends.


Let's go again, swap legs. I'm confusing myself here but all we're doing is just opposite leg, opposite arm stretches out.


And that's it. We'll go for a side on view here. Stretch out. Now this is tackling the hamstring and the glute.


That's what we want to... We've done the calves, we've done the lower body, the feet. So now we're moving up the leg.


We go right, stretch out. We're just alternating each time. Left leg extends, right arm points out.


Beautiful. That was a quick minute. And so now we have fire hydrant slash donkey kick.


So come down on all fours. This one is for the glutes. So we're going fire hydrant first, out like that.


Your leg's going to be out to the right and then back to the centre and then extend out like a donkey kick.


And then we do it with the left leg. So extend out, left and then kick back like a donkey. Beautiful.


We go right leg out and then back to centre. Keep that knee off the ground. Kick out. Wonderful.


Now we're doing left leg. Out like a fire hydrant, monkey territory and then kick out. That's it.


Right leg, fire hydrant, back to centre, kick out. Hold it, squeeze it. Nice. Bring it back to centre.


Now the same with the left. Out, back to centre, kick out. Beautiful. One more.


Wonderful. Now we have single leg ankle taps. Now I'm going to go like this, tap like that.


It's a bit of a balance but if you can't balance, feel free to lean down, put your foot out like that.


So this is what we're trying to do. Alternating legs. I'm kicking one of mine back, trying to do it with only one foot on the floor.


This is focusing on the quads here. Wonderful. The lower you can go up, the lower you can go up, the lower you can go the better.


Lost balance there. So this is a great one for not only strength but for balance, right?


It's also a progression towards a single leg pistol squat which is actually quite hard to do.


Wonderful. I can't fully do them yet. I'd like to be able to. There we go.


Keep it going back. Leg out for balance. Down and tap. Now we've got a sprinter's lunge.


So again, as low as you can go for this one. So start in that lunge position and then we're going to swap into the right leg.


So like this, the lower you can go, the better. Now if you can't do that, just feel free to do regular lunges for this one.


So we go here, back. This one's going to get the heart rate up. It's also going to work the glutes, the feet, the quads.


This is almost a whole body workout here. Now if you need to rest, rest when needed, remember.


Oh, maybe I lost my footing there. That's it. Keep it going.


When you're starting to lose concentration, that's a sign you need a break.


Okay, now we have elbow to knee extensions. So we've got here, back on all fours again.


Opposite arm, opposite leg extends, comes back, meets in the middle.


We'll do two each side and then swap. Wonderful. That's two on the left.


For me, you might have started the other side. And extend. Really focus on when you extend here. Point your toe, point your fingers.


And then really point out. There we go.


I can feel my heart rate from that last one. Definitely got the blood flowing now.


Beautiful. Keep it up. I did about four there. Lost count. That's all right.


Two on the left. Very nice. Other side. One more. There we go.


So now we've got a hollow hold for a whole minute. Let's see if we can do it.


Down, flat, belly button to suck it into spine. Extend your arms, extend your legs.


This is going to work the core. So we've done our lower body. Now we're up to the core.


I can feel that engage straight away. Lock that. Suck that belly button into the spine.


Remember if you need to rest, that's perfectly fine. Point those fingers, point those toes, it'll help you out.


Pretend you've got, you're like a hammock. You want someone sitting in the middle so you're being stretched right out.


Deep breath.


Oh yes. Now what do we have? I believe we're up to the upper body. Hand raised push ups.


So we're going push up, hands off the ground. Push up, hands off the ground.


These are the ones we did yesterday in the military style workout and I liked them so much.


They've come back. Keep it up. Whole minute this time. That's it.


Pushing right through.


Keep it up.


Whole minute. If you need to take a break, take a break. Rest when needed.


Oh yeah. Getting hard now.


Beautiful. Alrighty. So we have some reverse snow angels. This is going to tackle the back.


Again, this one is from yesterday. I liked it so much, it's come back.


So extend your hands. Pretend you're making a snow angel but just in the air.


Keep your shoulders and quads off the ground. That's it.


Arms extended. Bring them back. Turn your hands up towards the roof. Let me touch your glutes.


That's it. These are going to be some beautiful snow angels we're making here.


Keep those toes pointed. Swim back. Arms extended. And then we swing back and squeeze.


Beautiful. Keep it up. We've got one minute on the clock today. Rest when needed.


Alright. My surprise. My favourite one. Burpees for a minute to finish off.


Down. Push up. Up. Clap. Try to touch the roof.


Down. Clap. Push up. Up. Clap.


You know I did Spartan Race. I've done a couple of them actually.


And the punishment if you fail an exercise or an obstacle is 30 burpees.


You ever tried to do 30 burpees in a row? That's hard, man.


Keep it up.


Not long now. 10 seconds.


One more.


Yes. Victory.


I love hearing that. Little robotic voice at the end.


Look at this. A quote from Michael Jordan. Not sure if you can see that.


But anyway, I'll read it out. Just play. Have fun. Enjoy the game.


That's what we're doing. We're enjoying the game of movement.


What an opportunity we have to be able to move around and just get the blood flowing.


Now, that was 10 in 10. One minute each.


If you wanted an advanced version of that, like a next level version, you could go through it twice.


Nice and simple. There'd be a whole body head to toe workout.


We started off with the calf raise slash hop. Changed legs.


Single leg hinge for the hamstring and butt.


Fire hydrant and donkey kick. That's for the glute as well.


Then we went into single... Look at this. See that?


Heavy breathing. That's what you want. That's when you know it's working.


Then we go single leg ankle taps. Remember, you can reach out and get balance if you want.


That's a great one to focus on balancing quad strength.


Then we moved up into sprinter lunges.


If you can't do the sprinter lunges, start with lunges.


That's a great one for cardio. The faster you do it, the harder it is.


Elbow to knee touches. That was for our core.


Then we did the hollow hold.


We'd hand raise push ups. That's going to be great for your upper body.


Then reverse snow angels. We're trying to hit the back.


Back's pretty hard to do with just your body weight only, but we managed to do it.


We finished off with a minute straight of burpees.


As I said, if you really wanted to, you could watch this video twice.


Or just put a timer on and go through that loop twice for yourself.


10 exercises, 20 minutes, 1 minute each.


That's a challenge.


Rest when needed and stay safe. Keep moving.


Using Machine Learning to Replicate Airbnb's Amenity Detection Part 2: Data Exploration

Welcome back everyone, Daniel Burke here, aka The Bedroom Engineer.


And today is day four of the 2020 following Airbnb's amenity detection pipeline.


If you're wondering what that is, basically Airbnb's engineering team wrote an article on how they're using computer vision


to scan the photos of listings that get uploaded to their platform and figure out what amenities they have.


And an amenity is a kitchen, a bathroom, a table, a toilet, a jacuzzi or a swimming pool.


And so I thought it would be fun to replicate that article.


Today is day four and this is video two.


Let's have a look over here. This is the project outline.


We're taking six weeks to kind of work on this.


It's the worst case that happens if we take up all 42 days and it doesn't work out. It's only 42 days.


Anyway, let's come over to the whiteboard.


So since it's day four, I better update this.


You want to do day four.


Now, this is what I wanted to get done in week one.


So build a small working model, get data sources, set up project outline and get workspace set up.


We have actually done this. I'm trying to draw an outline while talking on the camera.


Not working very well.


So we've got this set up. This is set up in Notion. I'll show you that in a second.


And the workspace is set up on Google Cloud.


This is what we're focusing on now.


Particularly this. This will be first and then this.


So we need to get the data ready and then build a small working model using the Tektron 2.


That's what we're starting with. At least I think so. I'm pretty confident in that part actually.


My bad there. I kind of had to fight with the little stand that this camera set up is on.


But let me show you my workspace slash Notion document where I'm kind of tracking this whole experiment.


So I'm using Google Cloud. In particular, a deep learning VM. VM stands for virtual machine.


And so basically what this is, is a computer that lives on Google server that I can access.


That has a lot more power than my little computer here.


So that's basically what I'm doing. So I have to pay for this.


I'm renting a computer off Google using their deep learning VM.


Gives me access to things like PyTorch etc. etc.


And the beautiful thing is that I can just connect to it via terminal, via SSH.