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  <title>Howcast - Howcast Directors: Get in Shape</title>
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      <category-id>1380</category-id>
      <id>2290</id>
      <title>How To Do Bent Arm Laterals</title>
      <type>AssignmentGuide</type>
      <views>2163</views>
      <created-at>Tue, 04 Mar 2008 11:49:47 -0800</created-at>
      <rating>5</rating>
      <username>pjvaldez</username>
      <description>
        <![CDATA[You need big shoulders to muscle your way through a crowded bar, a crowded bus, or a crowded boutique—this deltoid exercise will get you to the front of the line in no time.]]>
      </description>
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      <duration>88</duration>
      <filename>http://media.howcast.com/system/videos/1/90/22/2290.flv</filename>
      <tags>arm, bent, body, build, building, DIY, Do It Yourself, Essential Skills, exercise, fitness, gym, health, Instructional, laterals, Learn to, lift, lifting, muscle, muscles, nutrition, out, sports, strength, Tips, tone, toning, training, tutorial, weights, </tags>
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      <comment-count>2</comment-count>
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    <video>
      <category-id>511</category-id>
      <id>470</id>
      <title>How To Do a Jumping Jack</title>
      <type>AssignmentGuide</type>
      <views>2555</views>
      <created-at>Mon, 17 Dec 2007 14:26:12 -0800</created-at>
      <rating>9</rating>
      <username>speakeasy</username>
      <description>
        <![CDATA[This elementary school phys-ed standby deserves a spot in any workout warmup.]]>
      </description>
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      <duration>66</duration>
      <filename>http://media.howcast.com/system/videos/1/70/04/470.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, jumping jack, exercise, work out, workout, home, calisthenics, cardio, cardiovascular, aerobic, aerobics</tags>
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        <category id="479">Health &amp; Nutrition</category>
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      <comment-count>2</comment-count>
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    <video>
      <category-id>511</category-id>
      <id>1986</id>
      <title>How To Jump Rope</title>
      <type>AssignmentGuide</type>
      <views>3854</views>
      <created-at>Tue, 26 Feb 2008 07:51:39 -0800</created-at>
      <rating>15</rating>
      <username>Blairgbob</username>
      <description>
        <![CDATA[Try telling a boxer that jumping rope is "just for kids." Not only is it a good cardiovascular workout, it improves coordination, agility, and the all-important footwork.]]>
      </description>
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      <duration>103</duration>
      <filename>http://media.howcast.com/system/videos/5/86/19/1986.flv</filename>
      <tags>body, build, building, DIY, Do It Yourself, dumbbell, Essential Skills, exercise, fitness, gym, health, Instructional, jump, jumping, Learn to, lift, lifting, muscle, muscles, nutrition, out, rope, sports, strength, Tips, tone, toning, training, tutorial,</tags>
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      <comment-count>2</comment-count>
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    <video>
      <category-id>1380</category-id>
      <id>2033</id>
      <title>How To Do Barbell Side Bends</title>
      <type>AssignmentGuide</type>
      <views>1205</views>
      <created-at>Wed, 27 Feb 2008 10:11:10 -0800</created-at>
      <rating>3</rating>
      <username>pjvaldez</username>
      <description>
        <![CDATA[Strong obliques—the side muscles that frame your six-pack—are a must for Greek heroes, Olympic discus throwers, or anyone who wants to look like one.]]>
      </description>
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      <duration>74</duration>
      <filename>http://media.howcast.com/system/videos/3/33/20/2033.flv</filename>
      <tags>barbell, bends, body, build, building, DIY, Do It Yourself, dumbbell, Essential Skills, exercise, fitness, gym, health, Instructional, Learn to, lift, lifting, muscle, muscles, nutrition, oblique, out, side, sports, strength, Tips, tone, toning, training,</tags>
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      <comment-count>1</comment-count>
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    <video>
      <category-id>1435</category-id>
      <id>1066</id>
      <title>How To Run Uphill</title>
      <type>AssignmentGuide</type>
      <views>1831</views>
      <created-at>Tue, 05 Feb 2008 11:49:56 -0800</created-at>
      <rating>7</rating>
      <username>nforman</username>
      <description>
        <![CDATA[Running uphill quickly is more of a skill than a demonstration of power.]]>
      </description>
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      </embed>
      <duration>61</duration>
      <filename>http://media.howcast.com/system/videos/2/66/10/1066.flv</filename>
      <tags>athletic, athletics, country, cross, cross-country, fitness, hill, run, running, sport, sports, track, up, up-hill, uphill</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category id="1434" parent_id="1334">Running</category>
        <category id="1435" parent_id="1434">General Running</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
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    <video>
      <category-id>475</category-id>
      <id>1584</id>
      <title>How To Throw a Frisbee</title>
      <type>AssignmentGuide</type>
      <views>5690</views>
      <created-at>Thu, 14 Feb 2008 12:44:34 -0800</created-at>
      <rating>7</rating>
      <username>jmac</username>
      <description>
        <![CDATA[Throwing a Frisbee can make for lazy day fun—or fast and furious sport—for just about anyone!]]>
      </description>
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      </embed>
      <duration>102</duration>
      <filename>http://media.howcast.com/system/videos/2/84/15/1584.flv</filename>
      <tags>DIY, Do It Yourself, Essential Skills, frisbee, fun, games, Instructional, Learn to, outdoor, outside, park, Tips, tutorial</tags>
      <category-hierarchy>
        <category id="440">Games</category>
        <category id="471" parent_id="440">Outdoor &amp; Party Games</category>
        <category id="475" parent_id="471">Outdoor Activities</category>
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      <comment-count>1</comment-count>
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      <permalink>http://www.howcast.com/videos/1584-How-To-Throw-a-Frisbee</permalink>
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    <video>
      <category-id>475</category-id>
      <id>1092</id>
      <title>How To Play Hackysack</title>
      <type>AssignmentGuide</type>
      <views>4683</views>
      <created-at>Tue, 05 Feb 2008 18:04:26 -0800</created-at>
      <rating>15</rating>
      <username>speakeasy</username>
      <description>
        <![CDATA[Kicking around a hackysack develops agility and coordination and is a fun game to practice alone or play with friends. ]]>
      </description>
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      </embed>
      <duration>82</duration>
      <filename>http://media.howcast.com/system/videos/0/92/10/1092.flv</filename>
      <tags>bag, bean, beanbag, foot, footbag, hacky, hackysack, kick, kicking, play, playing, sack, sport, sports</tags>
      <category-hierarchy>
        <category id="440">Games</category>
        <category id="471" parent_id="440">Outdoor &amp; Party Games</category>
        <category id="475" parent_id="471">Outdoor Activities</category>
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      <comment-count>3</comment-count>
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    <video>
      <category-id>1380</category-id>
      <id>1962</id>
      <title>How To Do an Oblique Pickup</title>
      <type>AssignmentGuide</type>
      <views>864</views>
      <created-at>Mon, 25 Feb 2008 14:22:42 -0800</created-at>
      <rating>5</rating>
      <username>pjvaldez</username>
      <description>
        <![CDATA[The oblique muscles targeted by this bend-and-twist exercise will help you pick up everything from envious stares to spare change on the sidewalk.]]>
      </description>
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      <duration>85</duration>
      <filename>http://media.howcast.com/system/videos/2/62/19/1962.flv</filename>
      <tags>body, build, building, DIY, Do It Yourself, Essential Skills, exercise, fitness, gym, health, Instructional, Learn to, lift, lifting, muscle, muscles, nutrition, oblique, out, pick, pick-up, pickup, sports, strength, Tips, tone, toning, training, tutorial</tags>
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