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<howcast version="0.1">
  <title>Howcast - studio4fitness's favorites</title>
  <count>10</count>
  <videos>
    <video>
      <category-id>511</category-id>
      <id>54073</id>
      <title>Toby Massenburg - Mountain Climber</title>
      <type nil="true"></type>
      <views>131</views>
      <created-at>Fri, 17 Oct 2008 15:34:30 -0700</created-at>
      <rating>2</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise uses core stabilization, engaging both your upper and lower body, strengthening and toning your shoulders, core, and legs.]]>
      </description>
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      </embed>
      <duration>82</duration>
      <filename>http://media.howcast.com/system/videos/5/73/40/05/54073.flv</filename>
      <tags>core, abs, shoulders, arms, balance, hamstrings, cardio, studio, fitness</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="511">General Exercise</category>
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      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/54073/40_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/54073-Toby-Massenburg-Mountain-Climber</permalink>
    </video>
    <video>
      <category-id>514</category-id>
      <id>54071</id>
      <title>Steve Johnson - Shoulder Rotator</title>
      <type nil="true"></type>
      <views>66</views>
      <created-at>Fri, 17 Oct 2008 15:31:56 -0700</created-at>
      <rating>1</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise combines coordination and balance through your upper and lower body, to strengthen and sculpt the shoulders, rotator cups, thighs, butt, hamstrings, calves, and core. ]]>
      </description>
      <embed>
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      </embed>
      <duration>162</duration>
      <filename>http://media.howcast.com/system/videos/3/71/40/05/54071.flv</filename>
      <tags>shoulders, rotators, butt, thighs, hamstrings, weights, lifting, studio, fitness</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="514">Weightlifting</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/54071/80_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/54071-Steve-Johnson-Shoulder-Rotator</permalink>
    </video>
    <video>
      <category-id>511</category-id>
      <id>54067</id>
      <title>Paul Katami - Reverse Cross-over Lunge W/ Side Leg Lift &amp; Bicep Curl</title>
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      <views>416</views>
      <created-at>Fri, 17 Oct 2008 15:27:39 -0700</created-at>
      <rating>1</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets both the upper and lower body through core balance and stabilization while working the biceps, thighs, hamstrings, and butt. ]]>
      </description>
      <embed>
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      </embed>
      <duration>137</duration>
      <filename>http://media.howcast.com/system/videos/6/67/40/05/54067.flv</filename>
      <tags>balance  quads  hip flexors  outer thighs studio fitness</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="511">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/54067/65_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/54067-Paul-Katami-Reverse-Crossover-Lunge-W-Side-Leg-Lift-and-Bicep-Curl</permalink>
    </video>
    <video>
      <category-id>511</category-id>
      <id>54064</id>
      <title>Mimi Saraiva Power Lunge Power Squat</title>
      <type nil="true"></type>
      <views>299</views>
      <created-at>Fri, 17 Oct 2008 15:23:15 -0700</created-at>
      <rating>1</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise utilizes balance and coordination to combine core and lower body strength, while working your inner and outer thighs, hamstrings, and butt. ]]>
      </description>
      <embed>
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      </embed>
      <duration>121</duration>
      <filename>http://media.howcast.com/system/videos/3/64/40/05/54064.flv</filename>
      <tags>Legs  quads  hip flexors  butt  balance  hamstrings  coordination  speed thighs</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="511">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/54064/5_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/54064-Mimi-Saraiva-Power-Lunge-Power-Squat</permalink>
    </video>
    <video>
      <category-id>511</category-id>
      <id>54062</id>
      <title>Jennifer Galardi - Galardi Move</title>
      <type nil="true"></type>
      <views>910</views>
      <created-at>Fri, 17 Oct 2008 15:20:32 -0700</created-at>
      <rating>1</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise utilizes coordination and balance through both the upper and lower body, toning and sculpting your arms core, glutes, butt, and calves. ]]>
      </description>
      <embed>
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      </embed>
      <duration>236</duration>
      <filename>http://media.howcast.com/system/videos/1/62/40/05/54062.flv</filename>
      <tags>thighs  butt  shoulders  balance  calves  core  obliques jennifer galardi move</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="511">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/54062/115_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/54062-Jennifer-Galardi-Galardi-Move</permalink>
    </video>
    <video>
      <category-id>511</category-id>
      <id>53938</id>
      <title>Jenifer Kingsley - Lateral Jump</title>
      <type nil="true"></type>
      <views>76</views>
      <created-at>Fri, 17 Oct 2008 11:44:26 -0700</created-at>
      <rating>1</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets the lower body, utilizing your body weight through balance and cardio to strengthen and tone the thighs, hamstrings, and butt. ]]>
      </description>
      <embed>
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      </embed>
      <duration>162</duration>
      <filename>http://media.howcast.com/system/videos/3/38/39/05/53938.flv</filename>
      <tags>legs, quads, thighs, butt, cardio, balance, lateral, jump, jenifer, kingsley</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="511">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/53938/5_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/53938-Jenifer-Kingsley-Lateral-Jump</permalink>
    </video>
    <video>
      <category-id>511</category-id>
      <id>53936</id>
      <title>Jake Feree - Single Arm Plank W/ Tricep Extension</title>
      <type nil="true"></type>
      <views>549</views>
      <created-at>Fri, 17 Oct 2008 11:36:18 -0700</created-at>
      <rating>1</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise focuses on your core, using your upper body while strengthening your triceps.]]>
      </description>
      <embed>
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      </embed>
      <duration>100</duration>
      <filename>http://media.howcast.com/system/videos/1/36/39/05/53936.flv</filename>
      <tags>core, triceps, arms, shoulders, Jake, feree, dumbell</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="511">General Exercise</category>
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      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/53936/50_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/53936-Jake-Feree-Single-Arm-Plank-W-Tricep-Extension</permalink>
    </video>
    <video>
      <category-id>511</category-id>
      <id>53931</id>
      <title>David Stamps - the Cadillac</title>
      <type nil="true"></type>
      <views>387</views>
      <created-at>Fri, 17 Oct 2008 11:24:53 -0700</created-at>
      <rating>2</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets the core, strengthening and toning the abdominals and obliques. ]]>
      </description>
      <embed>
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      </embed>
      <duration>129</duration>
      <filename>http://media.howcast.com/system/videos/3/31/39/05/53931.flv</filename>
      <tags>abs  core  obliques cadillac david stamps drive car shake</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="511">General Exercise</category>
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      <comment-count>1</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/53931/60_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/53931-David-Stamps-the-Cadillac</permalink>
    </video>
    <video>
      <category-id>511</category-id>
      <id>53930</id>
      <title>Chinyere Minott - the Butterfly</title>
      <type nil="true"></type>
      <views>35</views>
      <created-at>Fri, 17 Oct 2008 11:22:08 -0700</created-at>
      <rating>1</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets your lower body, by sculpting and toning your abs, inner and outer thighs, and butt.]]>
      </description>
      <embed>
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      </embed>
      <duration>165</duration>
      <filename>http://media.howcast.com/system/videos/2/30/39/05/53930.flv</filename>
      <tags>Inner outer thighs butt hip flexors balance abs arms butterfly chinyere minott</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
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      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/53930/80_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/53930-Chinyere-Minott-the-Butterfly</permalink>
    </video>
    <video>
      <category-id>513</category-id>
      <id>53927</id>
      <title>Jill Brown - Plank Roll</title>
      <type nil="true"></type>
      <views>91</views>
      <created-at>Fri, 17 Oct 2008 11:02:57 -0700</created-at>
      <rating>1</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise utilizes stability and coordination to strengthen and sculpt the abs, obliques, shoulders and butt. ]]>
      </description>
      <embed>
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      </embed>
      <duration>173</duration>
      <filename>http://media.howcast.com/system/videos/6/27/39/05/53927.flv</filename>
      <tags>shoulders  abs  obliques  core  thighs  glutes plank roll jill brown</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="513">Stretching</category>
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      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/53927/85_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/53927-Jill-Brown-Plank-Roll</permalink>
    </video>
  </videos>
</howcast>
