Having them talk throughout the workout makes you feel you're not training alone, really helps mentally when you are trying to lose weight. awesome videos GCN
Best GCN workout. I’m mainly a runner but aim to cycle once a week. Keep going back to this one. Well structured, good commentary and info on form. Time flies in, unlike other ones I’ve tried. Great job, thank you!
Purchased a spin bike and found this training session. Absolutely brilliant ride with great interaction from both riders. A big fan of GCN and already looking forward to trying another of their training sessions.
I bought my first spin bike about 2 months before COVID shut everything down, I live in Colorado. I was using it here and there, but since Quarantine I've been using your workouts 6 days a week consistently. My routine has been: Day 1: 30 minute high intensity hill climb Day 2: 45 minute VO2 max Day 3: 30 minute max intervals Day 4: 60 minute endurance intervals Day 5: 40 minute muscle endurance Day 6: 30 minute high intensity hill climb Day 7: active rest You all have worked me so hard I now have to buy a new spin bike because I've maxed out the cheap used one I got. Thank you for keeping me sane and healthy in these trying times.
6th time I’ve done this workout with James and I will say this workout gets me in shape for mtg races when I’m on the road for work. I’ll do GCN workouts any day over Peloton!!!!!
This is my favorite GCN Indoor Cycling Workout, even now four years after its release. Returning to cycling later in life, this workout challenged me with out of saddle efforts. I'd never rode out of the saddle as an adult until this workout. On my outdoor rides when I come across a hill I now pop up out of the saddle and attack it. Something that separates this workout from others is the wonderful scenery from the cyclists who videoed their ride; when overlayed with effort level, cadence, and time. You get all the benefits of the interval training it provides without feeling stuck in a gym; the simulated outdoors makes a difference and matters to me. I'd really like to see more GCN workouts that utilize cyclists video scenery to provide an outdoor feel to an indoor workout.
We tackled assembling the bike as a family project. th-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
Just gotta say, I got my stationaey bike this last winter and this session has been the one that I keep coming back to. It's perfectly diabolical, and I love that it pushes my climb endurance, as the main reason I'm riding an indoor bike is to keep me in shape for MTB trails. I know I'm 4 years late to the party, but keep it up!
Just completed this. Loved it. Had an oh-$hit moment when the surprise 5 came up, and nearly hopped off then heard Simon's comment about the first 12 being physical and the last bit was all mental - that nailed me and I spun through. GCN is my go-to quickie train. Can't say enough good about it.
This is an amazing workout. Used it for 2 years! Use GCN for over 2 years and would never go to another cycling network. I've cycled lands end to John O'groats twice. Did coast to coast last week and this training has been imperative. Couldn't of accomplished achievements without these training sessions 🚲💛
i was scared to do a 45 min session when the highest i’ve gone is 30 min AND i wasn’t feeling it before i started but WOW this my favorite session so far! really enjoyed it!
Tried a lot but keep coming back to this one.. it's the combo of the physical and then the mental part at the end with the indoor / outdoor scenery that no other video I've come across has 🤙🏼🤙🏼🤙🏼
This continues to prove to be my favorite workout on your channel! I've done it at least 30x in the last 2 years. And the video of the mountain is perfect motivation to push hard
I have been doing this workout every week for few months as I have not been able to get out on the road much these days as am 72 and just married. I also do your 55 Minute FTP Threshold Intervals and a one-hour polarized workout every week. These are EXCELLENT. Being a retired spin instructor (as of last year) I must say GREAT JOB!
forgot about that 5 min effort at the end... Nearly started crying when James reminded us that it was coming.... good thing I managed to keep my lunch!
Haven’t done this one in awhile…..now I remember why I like it so much. Lots of challenge, lots of encouragement. Hopefully you will do more of these indoor, outdoor sessions. Thanks GCN 😊
I've programmed the FTP variables of this session in to my Tacx app and I sync the TH-cam video up with the workout and cycle along on my Tacx Flux 2 and it's honestly great. Guys, I love the GCN training videos, they're wonderful. You guys got me in to road cycling and I'm honestly so thankful, I'm in a much better place in my life today, thanks to cycling.
Megan here - Frick! That was HARD! And I LOVED it! You two together are an awesome pair. Loved the comaraderie, the ribbing 😊, the encouragement and the instruction. Will be back for another go! Oh, and 'sweating buckets' is a totally accurate term!
Seriously one of my favorite little training runs with these two. Love the mantra: let the effort come to you. This is truly as much of a mental training as it is physical. 👍🏼
Absolutely hate/love this session and the 5 minute threshold effort at the end. Over the last month of doing this session (and other HIIT sessions), I've increased my max and average power by 30% up the Passo Pordoi. Pain = gain. Thanks James!
Just did this session today at my local YMCA on a stages indoor bike. Great session!! I Agree with several others that a quick FTP graphic would help. Thanks for the videos. I don’t have a trainer at home and don’t Zwift so these are great for structure and variety!
my old Elite trainer has been gathering dust for almost ten years. Covid and French anti-cycle rules made me dig it up again... I just hated riding it until I discovered GCN... one GCN a day, keeps covid away !!!
Crazy how I can easily improve with GCN workouts 2/3 times a week during the winter. I don't even mind re-watching the same ones. To me it's the perfect solution for non-zwift/other training apps users. Thanks a lot GCN!
I ride MTB and recently got an indoor trainer for times I can’t hit the trails. I’m so thankful I found this page. Road riders know how to climb! I didn’t realize how much I was lagging until I started these. My climbing has gotten so much stronger and my endurance on the trail is amazing! Thanks for these!
I ride single speed/fixed bikes now so have adapted this not only for the bike but for my age. At 66 yrs of age now and having been away from "proper" cycling for over 22 years now, apart from a short commute to work everyday for those 22 years, I decided a few months ago now to try to get some kind of fitness back to help with my bike riding into my retirement years. I came across GCN and this video so thought I would give it a try. Toned down a bit to account for my lower fitness level and age but using the same principles of stress and recovery this is a great workout!! Using the settings on my basic resistance trainer to increase and decrease the effort levels works fine. My fitness levels has already increased a lot within the month or so i have been using your indoor training guides. Thanks!!
The alternating sitting and standing really broke up the interval into tolerable chunks. I gave full effort in the intervals, so that last five minutes at 100 rpm was brutal! well done GCN. Thanks.
one of the best GCN training sessions I did. Legs are screaming, brutal legs attack!! Loved it!!! More of this stuff please! We need it in Corona times... Grtz
I had been injured last 6 months which limits me from participating in my sport, and running. You channel has been a real gold nugget as I have discovered my new love to cycling as substitute to running. These sessions are a real help to mix things up, and in general to follow along. Thank you!
Wow, stunning views and a really tough session! I love it 😅. On a side note my favourite is Sa Calobra hope to visit it soon in real life or perhaps here at GCN???
That James guy could at least pretend to do the 60rpms instead of happily spinning away at 90. That makes all the difference. But great session nonetheless. Thanks!
One of my favorites! I like how the VO2 maxes are divided and the lengths. The last 5 minutes, I actually really liked and found to be beneficial for pushing things over and helping to flush the toxins. The 45/60min rides are my favorites. As always, I enjoy and laugh at the banter between James and Simon.
Haven't done this session for a very long time so it felt like a new one. Love the scenery and the chat. It was very tough but I'd say enjoyable, once it was over!! Thank both
Ouch. Ouch. Ouch. Ouch. Ouch. Ouch. That's one out per two minute interval. And a double ouch ouch for that last interval. This was insanity at the end. 🔥🔥🔥🔥🔥🔥
GCN you are awesome. Loved the VO2 max workout in a masochistic sort of way. You are never too old to improve your fitness. My recovery rate has never been better. Keep them coming.
Just bought an indoor bike (I am a runner, now indoor biker due to Covid), did this training twice. Last 5min drill is just... BOOOOM. Real challenging but enjoyable. Good job guys!
One of my favorites you mates have recorded! My husband and I have each have lost 20 lbs since training with the GCN channel. Please create more of these VO2 Max sessions with James and Simon together!
@GCN: this is my all time favourite training video. you two together are the perfect team: making me smile while digging deep, audibly suffering youself, friendly competition going on. paired with a great outdoor scenery. you explain the workout great. hearing you breathing hard as well helps me to dig deeper and continue more than some "workout music". thanks a lot
Here I go again! Great session as I prepare for another season of outdoor cycling. 71 years and counting! Thanks, James.
This workout video is still GCNs best. Please create more like it. Two fun trainers, virtual ride outside.
Yes!!
Great session
Having them talk throughout the workout makes you feel you're not training alone, really helps mentally when you are trying to lose weight. awesome videos GCN
Best GCN workout. I’m mainly a runner but aim to cycle once a week. Keep going back to this one. Well structured, good commentary and info on form. Time flies in, unlike other ones I’ve tried. Great job, thank you!
Can't count how many times I've done this workout. Absolutely fabulous!
After many years, i still come back to this one. Hate it, love it 😂
Purchased a spin bike and found this training session. Absolutely brilliant ride with great interaction from both riders. A big fan of GCN and already looking forward to trying another of their training sessions.
Great to hear! We hope you enjoy our other training sessions just as much!
Three years on, and James is still a ***** after that last interval. This killer continues to be one of my favourites!
This one is a classic 🙌
I bought my first spin bike about 2 months before COVID shut everything down, I live in Colorado. I was using it here and there, but since Quarantine I've been using your workouts 6 days a week consistently. My routine has been:
Day 1: 30 minute high intensity hill climb
Day 2: 45 minute VO2 max
Day 3: 30 minute max intervals
Day 4: 60 minute endurance intervals
Day 5: 40 minute muscle endurance
Day 6: 30 minute high intensity hill climb
Day 7: active rest
You all have worked me so hard I now have to buy a new spin bike because I've maxed out the cheap used one I got. Thank you for keeping me sane and healthy in these trying times.
6th time I’ve done this workout with James and I will say this workout gets me in shape for mtg races when I’m on the road for work. I’ll do GCN workouts any day over Peloton!!!!!
honestly, can't believe I finished that without passing out. might be the best achievement of my life, not gonna lie. thank you!
Ive been doing GCN's workouts for around 6months, this is one of their best.
Thank you for uploading.
Awesome session! Loved the 5 minute effort at the end. Who needs the Peleton subscription trainer when there is GCN!
This is my favorite GCN Indoor Cycling Workout, even now four years after its release. Returning to cycling later in life, this workout challenged me with out of saddle efforts. I'd never rode out of the saddle as an adult until this workout. On my outdoor rides when I come across a hill I now pop up out of the saddle and attack it. Something that separates this workout from others is the wonderful scenery from the cyclists who videoed their ride; when overlayed with effort level, cadence, and time. You get all the benefits of the interval training it provides without feeling stuck in a gym; the simulated outdoors makes a difference and matters to me. I'd really like to see more GCN workouts that utilize cyclists video scenery to provide an outdoor feel to an indoor workout.
We tackled assembling the bike as a family project. th-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
Just gotta say, I got my stationaey bike this last winter and this session has been the one that I keep coming back to. It's perfectly diabolical, and I love that it pushes my climb endurance, as the main reason I'm riding an indoor bike is to keep me in shape for MTB trails. I know I'm 4 years late to the party, but keep it up!
Takk! Us non Zwift appreciate your efforts and keeping us training.🇮🇸
Most definitely! I agree with the BEEEEEEP at the end.
Yep, just couldn't be arsed with this virtual bs, just hit play then skip ads and do a variety of you tube indoor workouts.
Best bike workout I've found! the last 5 is a killer - so i tend to replace it with an additional 7th interval - then do the last 3 mins at 100
Just completed this. Loved it. Had an oh-$hit moment when the surprise 5 came up, and nearly hopped off then heard Simon's comment about the first 12 being physical and the last bit was all mental - that nailed me and I spun through. GCN is my go-to quickie train. Can't say enough good about it.
This is an amazing workout. Used it for 2 years! Use GCN for over 2 years and would never go to another cycling network. I've cycled lands end to John O'groats twice. Did coast to coast last week and this training has been imperative. Couldn't of accomplished achievements without these training sessions 🚲💛
i was scared to do a 45 min session when the highest i’ve gone is 30 min AND i wasn’t feeling it before i started but WOW this my favorite session so far! really enjoyed it!
Tried a lot but keep coming back to this one.. it's the combo of the physical and then the mental part at the end with the indoor / outdoor scenery that no other video I've come across has 🤙🏼🤙🏼🤙🏼
This continues to prove to be my favorite workout on your channel! I've done it at least 30x in the last 2 years. And the video of the mountain is perfect motivation to push hard
You guys are EXTRAORDINARY 🎉
Men, this training was excelent specially in the COVID times at home.
Awesome !
One of my fav workouts, perfect for a 1/2 Ironman training 🤩👍🏼🙌🏼💪🏼
This is where it’s at. You think you’ve made it, then the 5-minute tempo run laughs in your face.
I have been doing this workout every week for few months as I have not been able to get out on the road much these days as am 72 and just married. I also do your 55 Minute FTP Threshold Intervals and a one-hour polarized workout every week. These are EXCELLENT. Being a retired spin instructor (as of last year) I must say GREAT JOB!
forgot about that 5 min effort at the end... Nearly started crying when James reminded us that it was coming.... good thing I managed to keep my lunch!
I like the session a lot, mainly because of the real views of mountains and blue sky. Thank you, GCN!
-3 outside, similar temp in my outbuilding but still I’m sweating hard at the end of that! Thanks guys, really enjoyed it.
😅😅😅
Haven’t done this one in awhile…..now I remember why I like it so much. Lots of challenge, lots of encouragement. Hopefully you will do more of these indoor, outdoor sessions. Thanks GCN 😊
This is the first GCN training video I’ve done. What a video to pick for my first go 😅😩
Love these on road sessions. Please can we have more new ones instead of the classroom style spin groups. 🙏
I've programmed the FTP variables of this session in to my Tacx app and I sync the TH-cam video up with the workout and cycle along on my Tacx Flux 2 and it's honestly great.
Guys, I love the GCN training videos, they're wonderful. You guys got me in to road cycling and I'm honestly so thankful, I'm in a much better place in my life today, thanks to cycling.
Megan here - Frick! That was HARD! And I LOVED it! You two together are an awesome pair. Loved the comaraderie, the ribbing 😊, the encouragement and the instruction. Will be back for another go! Oh, and 'sweating buckets' is a totally accurate term!
Seriously one of my favorite little training runs with these two. Love the mantra: let the effort come to you. This is truly as much of a mental training as it is physical. 👍🏼
The Best!
Tough probably the toughest GCN ride I’ve had and been using them for about 2 years now. GREAT WORK!!! Just what the scale ordered.
The 5 minute effort at the end!!! Where did that come from? Brutal.
I know right lol :)
It was great!
Haha. Right?!
Absolutely hate/love this session and the 5 minute threshold effort at the end. Over the last month of doing this session (and other HIIT sessions), I've increased my max and average power by 30% up the Passo Pordoi. Pain = gain. Thanks James!
In Mexico the raining season has started, indoor training is funny, I really enjoy it with your videos. Thanks guys.
thanks for the training session. 45 minutes flew by.
Just did this session today at my local YMCA on a stages indoor bike. Great session!! I Agree with several others that a quick FTP graphic would help. Thanks for the videos. I don’t have a trainer at home and don’t Zwift so these are great for structure and variety!
my old Elite trainer has been gathering dust for almost ten years. Covid and French anti-cycle rules made me dig it up again... I just hated riding it until I discovered GCN... one GCN a day, keeps covid away !!!
great conversation. it made the effort go by quickly.
Lilly and Wozza...BRILLIANT from down under...many thanks guys!!
Me: this can’t be that bad
My bike: hold my gear...
🥰Thanks again love this workout. Goes by so quickly !!
5 minute tempo leads to fear, fear leads to hate, hate leads to suffering.
and suffering leads to improvement.
Lol do or do not, there is no try🚲
Thanks James 😁😡😄😡
Really enjoyed this workout
What a great session. Thanks for this training program. I always train on a spin bike but still manage the same efforts. Time for a coffee👍😃
Crazy how I can easily improve with GCN workouts 2/3 times a week during the winter. I don't even mind re-watching the same ones. To me it's the perfect solution for non-zwift/other training apps users. Thanks a lot GCN!
I'm not even working out and I'm still watching this lmao
That surprise 5 min interval at the end. Assassins!!
Training for Ride the Rockies. It’s -50 below in Iowa! Thanks for the great workout 🚴♀️
Bloody hell! The Pordoi and the HIIT interval ! Well done guys, very enjoyable
WOW !!!! Great intervals. My first time and I'm dripping. LOVE IT !!! Good going James.
Wonderful! Just started cycling seriously, and this workout was AWESOME (although my legs feel like rubber now:)
=
Z
Finally got this right and able to complete successfully after 1 1/2 winter training sessions. Thanks guys you're the best!
I love this workout. It is pushing me to get in shape. Thanks for the workout. I am surprised you don't have a app with your workouts on it.
I ride MTB and recently got an indoor trainer for times I can’t hit the trails. I’m so thankful I found this page. Road riders know how to climb! I didn’t realize how much I was lagging until I started these. My climbing has gotten so much stronger and my endurance on the trail is amazing! Thanks for these!
thanks you James; a great workout, even the last 5 minutes..
I ride single speed/fixed bikes now so have adapted this not only for the bike but for my age. At 66 yrs of age now and having been away from "proper" cycling for over 22 years now, apart from a short commute to work everyday for those 22 years, I decided a few months ago now to try to get some kind of fitness back to help with my bike riding into my retirement years. I came across GCN and this video so thought I would give it a try. Toned down a bit to account for my lower fitness level and age but using the same principles of stress and recovery this is a great workout!! Using the settings on my basic resistance trainer to increase and decrease the effort levels works fine. My fitness levels has already increased a lot within the month or so i have been using your indoor training guides. Thanks!!
GCN workout is always part of my ironman70.3 training.
Would be great if there are workouts specifically for ironman70.3
The alternating sitting and standing really broke up the interval into tolerable chunks. I gave full effort in the intervals, so that last five minutes at 100 rpm was brutal! well done GCN. Thanks.
Great way to start the morning, the endorphins will have accomplishing a lot more day to day.
love the real time scenery! it totally helps get thru the tough parts
We definitely agree!
🤦🏽♀️ left my sufferfest DVDs at home so went with this man alive that was hard even for a sufferlandrian
Maybe my new favorite session. Love the in-and-out of the saddle intervals, and the tempo at the end is where the gains live. Outstanding!
Let us know how you get on with this one!
Haven't done it, but basically it looks super. To me it lacks the active warmup I'd like, but it's easy enough to tack on a warm-up up front.
I'm going to try this one. I used to do your hiit and strength ones all the time. I tried your 30 min HIIT training the other day and almost died.
Excelente sesión de entreno, saludos de Guatemala
This is one of the most fun and diverse sessions you guys have made. Well done!
Started the progressive 20 min. and added this one. excellent!
one of the best GCN training sessions I did. Legs are screaming, brutal legs attack!! Loved it!!! More of this stuff please! We need it in Corona times... Grtz
Freakin' AWESOME!!! 🤙🏼🤙🏼
From a spinning bike first timer: thank you both!! Amazing workout.
Yeah, that last 5 minute interval! I kept thinking, "Ummm, that's going to be a long cool down...oh nevermind!"
Same!! Hmm, 12 min cool down? Oh...no... :)
I had been injured last 6 months which limits me from participating in my sport, and running. You channel has been a real gold nugget as I have discovered my new love to cycling as substitute to running. These sessions are a real help to mix things up, and in general to follow along. Thank you!
Wow, stunning views and a really tough session! I love it 😅.
On a side note my favourite is Sa Calobra hope to visit it soon in real life or perhaps here at GCN???
Come on our GCN Mallorca camp in March and ride it with us! www.gcnevents.co
@@gcn Thanks, I´ll check it out :)
First comment on GCN. What a brutal 5 mins interval at the end! I like it!
it was a bit too easy, good that you added that last 5 minute challenge, because I only had to throw up once.
LOL! I’d like to do a 60 with these two..
th-cam.com/video/P6Fv2iErfhgh/w-d-xo.htmlttps://th-cam.com/video/P6Fv2iErfhg/w-d-xo.html
Are you sure you doing 9 and 10 level? Try again shifting down twice
😂
Just increase intensity
I wish they had these workouts when I was racing in my twenties! I am 60 and love these workouts! Keep them coming!
That James guy could at least pretend to do the 60rpms instead of happily spinning away at 90. That makes all the difference. But great session nonetheless. Thanks!
How do you mean? You are supposed to hold 60?
BRUTAAAL!! Winter blues don't stand a chance against this sweat session!! LOVIN IT!!
Awesome! My favorite GCN class so far. Thanks!
One of my favorites! I like how the VO2 maxes are divided and the lengths. The last 5 minutes, I actually really liked and found to be beneficial for pushing things over and helping to flush the toxins. The 45/60min rides are my favorites.
As always, I enjoy and laugh at the banter between James and Simon.
Haven't done this session for a very long time so it felt like a new one. Love the scenery and the chat. It was very tough but I'd say enjoyable, once it was over!! Thank both
Thanks Simon & James for a great session, suitably knackered
Ouch. Ouch. Ouch. Ouch. Ouch. Ouch. That's one out per two minute interval. And a double ouch ouch for that last interval. This was insanity at the end. 🔥🔥🔥🔥🔥🔥
GCN you are awesome. Loved the VO2 max workout in a masochistic sort of way. You are never too old to improve your fitness. My recovery rate has never been better. Keep them coming.
Awesome workout! I'm 60 years old and can't believe I completed the whole workout! THANK YOU!
Need more sessions like this! End was brutal!!!
Just bought an indoor bike (I am a runner, now indoor biker due to Covid), did this training twice. Last 5min drill is just... BOOOOM. Real challenging but enjoyable. Good job guys!
One of my favorites you mates have recorded! My husband and I have each have lost 20 lbs since training with the GCN channel. Please create more of these VO2 Max sessions with James and Simon together!
Thank you GCN to help me staying fit during the COVID containment period in France !
Defiantly a highlight of my week working out with these guys during the covid quarantine. Thank you
How often do you work out a week?
@GCN: this is my all time favourite training video.
you two together are the perfect team: making me smile while digging deep, audibly suffering youself, friendly competition going on. paired with a great outdoor scenery. you explain the workout great. hearing you breathing hard as well helps me to dig deeper and continue more than some "workout music".
thanks a lot
One of the best workouts I’ve done!
First time on a trainer in ages. That was mint. Massive barf!
Thank you for the awesome session, guys. That view was so amazing and soothing during those hard intervals.
I missed my class today and joined this session. A real thigh killler!! Nice job!!
My favorite Train with GCN video to date! Si and James do a great job of motivating you through the session.
Same here. This and 20/40s, my all-time favourite 😌
This kicked my butt! Focusing on the working sets made time go by much faster!!! Thank you!
Another amazing ride ❤️👍❤️👍❤️👍❤️