Hi everyone, it's been a while so I hope everybody's doing well. I'm about to demonstrate a nice little toy here that I got from a birthday called the Burm Machine. It retails anywhere between 200 to 300 dollars if you go online so basically it's perfect for boxes or MMA fighters helping you keep your guard up or have anybody else looking at burning weight really working those shoulders okay so before we start it's got a tension button in the center go towards the minus make it easier go towards the plus make it harder okay to start with I would do anywhere between 20 and 30 seconds it weighs a good few pounds so the whole idea is to keep your guard up and extend your arms slightly of a slight bending your elbows kind of juggernaz fat and just keep spinning basically so once you get to the 20 to 30 second mark you can rest what I tend to do between rests I will bring my hands up elbows in so I'm a hand to be in front of my guard and the slip side to side working your waist at the same time slipping jabs okay so you would do that maybe 30 seconds then go back keeping your arms up and spin and again for another 30 seconds okay so thank you very much for watching so if you'd like to know more about myself or if you would like to work with me you can go to my website which is www.milafit.com so stay fit have yourself a great day