<?xml version="1.0" encoding="UTF-8"?>
<howcast version="0.1">
  <title>Howcast - studio4fitness's videos</title>
  <count>18</count>
  <videos>
    <video>
      <category-id>1381</category-id>
      <id>143988</id>
      <title>How To Do the Soup Can Butt Buster</title>
      <type nil="true"></type>
      <views>67</views>
      <created-at>Tue, 10 Feb 2009 11:22:05 -0800</created-at>
      <rating>0</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets the lower body, strengthening and sculpting the butt and hamstrings.
]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=143988"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=143988" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>125</duration>
      <filename>http://media.howcast.com/system/videos/5/88/39/14/143988.flv</filename>
      <tags>studio 4, fitness, exercise, body, healthy, workout, glutes, butt, hamstrings</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1371">Exercise</category>
        <category parent_id="1371" id="1381">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143988/60_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143988-How-To-Do-the-Soup-Can-Butt-Buster</permalink>
    </video>
    <video>
      <category-id>1381</category-id>
      <id>143986</id>
      <title>How To Do the Zottman Curl</title>
      <type nil="true"></type>
      <views>463</views>
      <created-at>Tue, 10 Feb 2009 11:19:59 -0800</created-at>
      <rating>0</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets the upper body, strengthening and sculpting the biceps and forearms.
]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=143986"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=143986" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>125</duration>
      <filename>http://media.howcast.com/system/videos/3/86/39/14/143986.flv</filename>
      <tags>studio 4, fitness, exercise, body, healthy, workout, forearms, biceps, arms</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1371">Exercise</category>
        <category parent_id="1371" id="1381">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143986/60_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143986-How-To-Do-the-Zottman-Curl</permalink>
    </video>
    <video>
      <category-id>1381</category-id>
      <id>143985</id>
      <title>How To Do Double Biceps With Tricep Extension</title>
      <type nil="true"></type>
      <views>68</views>
      <created-at>Tue, 10 Feb 2009 11:18:29 -0800</created-at>
      <rating>0</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets your upper body focusing on your arms using your triceps and biceps, giving you toned and sculpted arms.
]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=143985"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=143985" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>72</duration>
      <filename>http://media.howcast.com/system/videos/2/85/39/14/143985.flv</filename>
      <tags>biceps, toned arms, triceps, studio 4, fitness, exercise, body, healthy, workout</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1371">Exercise</category>
        <category parent_id="1371" id="1381">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143985/35_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143985-How-To-Do-Double-Biceps-With-Tricep-Extension</permalink>
    </video>
    <video>
      <category-id>1381</category-id>
      <id>143984</id>
      <title>How To Do the Ab Combination</title>
      <type nil="true"></type>
      <views>41</views>
      <created-at>Tue, 10 Feb 2009 11:17:38 -0800</created-at>
      <rating>0</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise focuses on your core through strengthening your abs and your lower body working your inner and outer thighs.
]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=143984"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=143984" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>113</duration>
      <filename>http://media.howcast.com/system/videos/1/84/39/14/143984.flv</filename>
      <tags>studio 4, fitness, exercise, body, healthy, workout, core, abs, outer thighs</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1371">Exercise</category>
        <category parent_id="1371" id="1381">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143984/55_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143984-How-To-Do-the-Ab-Combination</permalink>
    </video>
    <video>
      <category-id>1381</category-id>
      <id>143983</id>
      <title>How To Do Double Biceps With Tricep Extension</title>
      <type nil="true"></type>
      <views>43</views>
      <created-at>Tue, 10 Feb 2009 11:12:17 -0800</created-at>
      <rating>0</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets your upper body focusing on your arms using your triceps and biceps, giving you toned and sculpted arms.
]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=143983"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=143983" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>72</duration>
      <filename>http://media.howcast.com/system/videos/0/83/39/14/143983.flv</filename>
      <tags>biceps, toned arms, triceps, studio 4, fitness, exercise, body, healthy, workout</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1371">Exercise</category>
        <category parent_id="1371" id="1381">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143983/35_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143983-How-To-Do-Double-Biceps-With-Tricep-Extension</permalink>
    </video>
    <video>
      <category-id>1381</category-id>
      <id>143979</id>
      <title>How To Do Alternating Reverse Lunges W/ Lateral Raise</title>
      <type nil="true"></type>
      <views>65</views>
      <created-at>Tue, 10 Feb 2009 11:01:46 -0800</created-at>
      <rating>0</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise strengthens both your upper and lower body, focusing on your shoulders, glutes, and quads.
]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=143979"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=143979" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>130</duration>
      <filename>http://media.howcast.com/system/videos/3/79/39/14/143979.flv</filename>
      <tags>legs, quads, shoulders, hip flexors, gluteals, lower body</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1371">Exercise</category>
        <category parent_id="1371" id="1381">General Exercise</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143979/65_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143979-How-To-Do-Alternating-Reverse-Lunges-W-Lateral-Raise</permalink>
    </video>
    <video>
      <category-id>1445</category-id>
      <id>143977</id>
      <title>How To Do Standard Push-Ups</title>
      <type nil="true"></type>
      <views>72</views>
      <created-at>Tue, 10 Feb 2009 10:58:12 -0800</created-at>
      <rating>0</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise targets your upper body, strengthening and sculpting your chest, shoulders, arms, and back.
]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=143977"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=143977" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>87</duration>
      <filename>http://media.howcast.com/system/videos/1/77/39/14/143977.flv</filename>
      <tags>chest, upper body, core, shoulders, upper chest, back, triceps, arms</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1445">Sports Fitness</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143977/40_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143977-How-To-Do-Standard-PushUps</permalink>
    </video>
    <video>
      <category-id>965</category-id>
      <id>143976</id>
      <title>How To Do Flexacion (r) Ultimate Butt Lift Signature Series</title>
      <type nil="true"></type>
      <views>61</views>
      <created-at>Tue, 10 Feb 2009 10:54:58 -0800</created-at>
      <rating>0</rating>
      <username>studio4fitness</username>
      <description>
        <![CDATA[This exercise focuses on your balance, utilizing your lower body, while strengthening and toning the butt, and hamstrings.
]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=143976"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=143976" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>183</duration>
      <filename>http://media.howcast.com/system/videos/0/76/39/14/143976.flv</filename>
      <tags>butt, hamstrings, balance, thighs, core, lower body</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="962">Sports Fitness</category>
        <category parent_id="962" id="965">Group Classes</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143976/90_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143976-How-To-Do-Flexacion-r-Ultimate-Butt-Lift-Signature-Series</permalink>
    </video>
    <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>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=54073"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=54073" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </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>
      </category-hierarchy>
      <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>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=54071"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=54071" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </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>
      <type nil="true"></type>
      <views>414</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>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=54067"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=54067" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </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>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=54064"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=54064" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </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>906</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>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=54062"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=54062" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </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>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=53938"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=53938" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </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>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=53936"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=53936" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </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>
      </category-hierarchy>
      <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>
  </videos>
</howcast>
