E3.SEC
FILE INFORMATION
FILENAME(S): E3.SEC
FILE TYPE(S): SEQ
FILE SIZE: 971b
FIRST SEEN: 2025-12-01 00:57:22
APPEARS ON: 1 disk(s)
FILE HASH
cfdc541121ef5fefc7eabe8cc7f3299ee89dcce1d4289c20e1b1ba294a5275c2
FOUND ON DISKS (1 DISKS)
| DISK TITLE | FILENAME | FILE TYPE | COLLECTION | TRACK | SECTOR | ACTIONS |
|---|---|---|---|---|---|---|
| AROBIC | E3.SEC | SEQ | hedning, Austria | 9 | 9 | DOWNLOAD FILE |
FILE CONTENT & ANALYSIS
00000000: 02 58 58 C1 03 10 30 00 31 31 08 0C 10 01 04 00 |.XX...0.11......| 00000010: 20 20 53 48 49 46 54 20 46 52 4F 4D 20 52 49 42 | SHIFT FROM RIB| 00000020: 53 20 20 20 20 20 20 20 48 49 50 53 20 46 4F 52 |S HIPS FOR| 00000030: 57 41 52 44 20 20 20 20 31 32 04 06 08 01 04 00 |WARD 12......| 00000040: 20 20 20 20 48 49 50 53 20 53 54 45 41 44 59 20 | HIPS STEADY | 00000050: 20 20 20 20 20 20 54 57 49 53 54 20 54 4F 52 53 | TWIST TORS| 00000060: 4F 20 42 41 43 4B 20 20 31 34 01 01 01 01 08 00 |O BACK 14......| 00000070: 20 20 4B 45 45 50 20 52 41 49 53 45 44 20 50 41 | KEEP RAISED PA| 00000080: 4C 4D 20 20 20 20 20 20 20 46 41 43 49 4E 47 20 |LM FACING | 00000090: 55 50 20 20 20 20 20 20 31 35 01 01 01 00 08 00 |UP 15......| 000000A0: 20 20 20 20 20 46 4F 55 52 20 54 49 4D 45 53 20 | FOUR TIMES | 000000B0: 20 20 20 20 20 20 20 20 4F 4E 20 45 41 43 48 20 | ON EACH | 000000C0: 53 49 44 45 20 20 20 20 31 36 02 02 04 00 08 00 |SIDE 16......| 000000D0: 20 53 54 52 45 54 43 48 20 54 57 4F 20 54 49 4D | STRETCH TWO TIM| 000000E0: 45 53 20 20 20 20 20 4B 45 45 50 20 42 52 45 41 |ES KEEP BREA| 000000F0: 54 48 49 4E 47 20 20 20 31 37 08 08 10 00 08 00 |THING 17......| 00000100: 20 20 20 20 53 54 52 45 54 43 48 20 4F 4E 43 45 | STRETCH ONCE| 00000110: 20 20 20 20 20 20 20 20 4F 4E 20 45 41 43 48 20 | ON EACH | 00000120: 53 49 44 45 20 20 20 20 31 38 01 01 02 01 08 01 |SIDE 18......| 00000130: 20 20 52 45 4C 41 58 20 53 48 4F 55 4C 44 45 52 | RELAX SHOULDER| 00000140: 53 20 20 20 53 54 52 45 54 43 48 20 45 4C 42 4F |S STRETCH ELBO| 00000150: 57 53 20 42 41 43 4B 20 33 33 06 06 06 01 04 00 |WS BACK 33......| 00000160: 20 20 20 20 20 53 57 49 4E 47 20 41 52 4D 53 20 | SWING ARMS | 00000170: 20 20 20 20 20 20 20 20 41 4E 44 20 42 52 45 41 | AND BREA| 00000180: 54 48 45 20 20 20 20 20 32 39 02 02 03 01 04 01 |THE 29......| 00000190: 20 20 20 20 20 52 45 41 43 48 20 4F 55 54 20 20 | REACH OUT | 000001A0: 20 20 20 20 20 4B 45 45 50 20 48 49 50 53 20 46 | KEEP HIPS F| 000001B0: 4F 52 57 41 52 44 20 20 33 33 04 04 04 01 04 00 |ORWARD 33......| 000001C0: 46 4C 4F 4F 52 20 45 58 45 52 43 49 53 45 53 20 |FLOOR EXERCISES | 000001D0: 4E 45 58 54 20 20 20 20 20 20 42 52 45 41 54 48 |NEXT BREATH| 000001E0: 45 20 20 20 20 20 20 20 32 41 00 04 06 01 06 01 |E 2A......| 000001F0: 20 20 52 45 41 43 48 20 50 41 53 54 20 46 45 45 | REACH PAST FEE| 00000200: 54 20 20 20 20 4B 45 45 50 20 48 49 50 53 20 46 |T KEEP HIPS F| 00000210: 4F 52 57 41 52 44 20 20 33 42 00 06 08 01 04 00 |ORWARD 3B......| 00000220: 20 20 42 55 54 54 4F 43 4B 53 20 54 55 43 4B 45 | BUTTOCKS TUCKE| 00000230: 44 20 20 20 20 53 54 52 45 54 43 48 20 41 4E 44 |D STRETCH AND| 00000240: 20 42 4F 55 4E 43 45 20 33 43 00 08 08 01 02 01 | BOUNCE 3C......| 00000250: 20 42 55 54 54 4F 43 4B 53 20 4F 4E 20 46 4C 4F | BUTTOCKS ON FLO| 00000260: 4F 52 20 20 20 20 20 20 20 20 53 54 52 45 54 43 |OR STRETC| 00000270: 48 20 20 20 20 20 20 20 33 44 00 08 08 01 02 01 |H 3D......| 00000280: 20 20 20 20 20 52 45 41 43 48 20 4F 55 54 20 20 | REACH OUT | 00000290: 20 20 20 20 20 20 20 20 41 4E 44 20 53 54 52 45 | AND STRE| 000002A0: 54 43 48 20 20 20 20 20 32 45 00 01 01 01 04 01 |TCH 2E......| 000002B0: 20 20 20 20 20 52 45 41 43 48 20 4F 55 54 20 20 | REACH OUT | 000002C0: 20 20 20 20 20 41 4E 44 20 43 49 52 43 4C 45 20 | AND CIRCLE | 000002D0: 41 52 4F 55 4E 44 20 20 32 46 00 01 01 01 08 01 |AROUND 2F......| 000002E0: 20 20 20 20 52 45 50 45 41 54 20 57 49 54 48 20 | REPEAT WITH | 000002F0: 20 20 20 20 20 20 20 20 46 4F 55 52 20 42 4F 55 | FOUR BOU| 00000300: 4E 43 45 53 20 20 20 20 32 47 00 01 01 01 08 01 |NCES 2G......| 00000310: 20 20 20 20 52 45 50 45 41 54 20 57 49 54 48 20 | REPEAT WITH | 00000320: 20 20 20 20 20 20 20 20 54 57 4F 20 42 4F 55 4E | TWO BOUN| 00000330: 43 45 53 20 20 20 20 20 32 48 00 06 08 01 08 01 |CES 2H......| 00000340: 20 20 20 20 52 45 50 45 41 54 20 57 49 54 48 20 | REPEAT WITH | 00000350: 20 20 20 20 20 20 20 20 20 4F 4E 45 20 42 4F 55 | ONE BOU| 00000360: 4E 43 45 20 20 20 20 20 32 49 00 16 16 00 01 00 |NCE 2I......| 00000370: 20 43 4C 4F 53 45 20 4C 45 47 53 20 53 4C 4F 57 | CLOSE LEGS SLOW| 00000380: 4C 59 20 20 20 20 20 53 48 41 4B 45 20 54 48 45 |LY SHAKE THE| 00000390: 4D 20 4F 55 54 20 20 20 32 49 00 01 01 00 01 00 |M OUT 2I......| 000003A0: 20 20 20 42 2D 52 2D 45 2D 41 2D 54 2D 48 2D 45 | B-R-E-A-T-H-E| 000003B0: 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 | | 000003C0: 20 20 20 20 20 20 20 20 21 00 00 | !.. |
.XXA..0.11...... SHIFT FROM RIBS
HIPS FORWARD 12...... HIPS STEADY
TWIST TORSO BACK 14...... KEEP R
AISED PALM FACING UP 15......
FOUR TIMES ON EACH SIDE
16...... STRETCH TWO TIMES KEEP BREA
THING 17...... STRETCH ONCE
ON EACH SIDE 18...... RELAX SHOULDER
S STRETCH ELBOWS BACK 33...... SWI
NG ARMS AND BREATHE 29......
REACH OUT KEEP HIPS FORWARD
33......FLOOR EXERCISES NEXT BREATH
E 2A...... REACH PAST FEET KEE
P HIPS FORWARD 3B...... BUTTOCKS TUCKE
D STRETCH AND BOUNCE 3C...... BUTTOCK
S ON FLOOR STRETCH 3D......
REACH OUT AND STRETCH
2E...... REACH OUT AND CIRCLE
AROUND 2F...... REPEAT WITH
FOUR BOUNCES 2G...... REPEAT WITH
TWO BOUNCES 2H...... REPE
AT WITH ONE BOUNCE 2I......
CLOSE LEGS SLOWLY SHAKE THEM OUT
2I...... B-R-E-A-T-H-E
!..
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