TABLE OF

CONTENTS

Before You Start 1

5 Week Program Overview 2

5 Week At-Home Program 3-7

Week 1 3
Week 2 4
Week 3 5
Week 4 6
Week 5 7

How To Create A Workout Plan 8-19

 Program
Disclaimer

Disclaimer:
It is my understanding, and I have been informed that there exists the possibility and that I
may experience during or following the program adverse changes including, but not
limited to, abnormal blood pressure, fainting, physical dizziness, disorders of the heart
rhythm, and less likely heart attack, stroke or even death. I further understand and have
been informed that there exists the risk of bodily injury,including  but not limited to,
injuries to the muscles, ligaments, tendons and joints of the body. By following this
program I agree that Heidi Somers shall not be liable or responsible for any injuries to me
resulting from my participation in any of her programs (whether at home or at the
gym, outdoors or at other public place, or corporate, commercial, residential or other
fitness facility). I expressly release and discharge Heidi Somers from any claims, suits and
the like of a result of any injury or other damage and or related to which may occur in
connection with the participation in the programs worldwide and indefinitely. This release
shall be binding upon my heirs, executors, administrators and assigns. I have read this
form and understand all of its terms. I consent to the rendition of all services and
procedures as explained herein by Heidi Somers.
 Before You
Start

This 5 week at home program is designed as a weight loss program in the comfort of your
own home with equipment you can find around your home and limited space.

Equipment needed for this program:

Water Jugs (must have handles)

Water Bottles (8oz - 16oz)

30 minutes - 45 minutes

Back to the Basics:

Make sure to focus on correct form. Control and great form of each exercise will help you
achieve the best results from this program. I have provided a detailed explanation of how
to perform each exercise and also provided my YouTube video titles that have a visual
demonstration of each workout. Between each workout session, let's give your body a
minimum of 24 hours rest time.

Frequently Used Terms:

WB = Water Bottle

WJ = Water Jug

Super Set = Alternating sets of two different exercises with no rest in between them.
Alternate until you have completed all the sets

Circuit = An exercise circuit is one completion of all prescribed exercises in the

program. With minimum rest in between.

1
5 Week Program
Overview

WEEK DESCRIPTION

Full Body
Week 1 Full Body
Full Body

Full Body
Week 2 Abdominal Circuit
Full Body

Lower Body
Week 3 Upper Body
Upper Body Circuit

Abdominals & Legs

Week 4 Upper Body
Abdominals & Legs Circuit

Biceps & Back

Week 5 Abdominals & Legs
Shoulders & Triceps

Rest time between sets = 60 seconds (unless otherwise stated)

2
 At-Home Program
Week 1
Equipment needed for this week:

Water Bottle (12oz - 20oz)

Full Body
EXERCISE SETS REPETITIONS
Air Squat 1 25
Lunge 2 25 ea.
Bicycle 2 30
Gluteus Bridge 3 15
Plank 1 60 sec.
Tricep Kickback (WB) 3 12
Bicep Curl (WB) 3 12

Full Body
EXERCISE SETS REPETITIONS
Upright Row (WB) 3 15
Hammer Curl (WB) 3 15
Air Squat 1 20
Alt. Lunge 2 30
Burpee 1 10
Calf Raise 3 25
Russian Twist 2 20

Full Body
EXERCISE SETS REPETITIONS
Walking Lunge 1 40
Front Hinge Swing 1 20 ea.
Gluteus Kickback 3 20
Hip Thrust 3 15
Lateral Leg Raise 3 12
Front Shoulder Raise (WB) 3 10
Side Shoulder Raise (WB) 3 12
Tricep Dip 3 10
3
 At-Home Program
Week 2
Equipment needed for this week:

Water Bottle (12oz - 20oz)

Full Body
EXERCISE SETS REPETITIONS
Jumping Jack 1 30
Air Squat 1 30
Plusing Squat 1 10 w/3 pulses
Russian Twist (WB) 2 20
Reverse Crunch 3 10
Standing Overhead Press (WB) 2 15
Bent Over Row (WB) 2 15

Full Body
EXERCISE SETS REPETITIONS
Mountain Climber 1 30 sec.
Leg Raise 3 15
Knee Pull In 2 10
Air Squat (WB) 1 30
Walking Lunge (WB) 2 40
Bicep Curl (WB)
SUPER SET 3 12
Hammer Curl (WB)

Abdominals
EXERCISE SETS REPETITIONS
Flutter Kicks 20
Jack Knives Repeat this circuit 10
Plank 3 times 60 sec.
Reverse Crunch 20

4
 At-Home Program
Week 3
Equipment needed for this week:

Water Bottle (12oz - 20oz)

Sturdy Chair

Lower Body
EXERCISE SETS REPETITIONS
Lunge (WB) 2 25
Curtsey Lunge 3 15
Donkey Kick 15
SUPER SET 2
Donkey Kickback 15 w/3 sec. hold
Burpees 2 10
Sumo Air Squat 3 10
Bulgarian Split Squat 2 10

Upper Body
EXERCISE SETS REPETITIONS
Plank 60 sec.
Repeat this circuit
Bicep Curl (WB) 15
3 times
Hammer Curl (WB) 15
Upright Row (WB)
Repeat this circuit
Tricep Kickbacks (WB) 12
3 times
Tricep Dips

Upper Body
EXERCISE SETS REPETITIONS
Push Up 1 10
Bear Crawl 3 15
Tricep Dip 3 15
Chest Press (WB) 2 10
Tricep Extension (WB) 3 12
Front Shoulder Raise (WB) 3 10

5
 At-Home Program
Week 4
Equipment needed for this week:

Water Bottle (12oz - 20oz)

Abdominals & Legs

EXERCISE SETS REPETITIONS
Russian Twists 4 20
Toe Touches 4 15
Burpees 1 10
Fire Hydrants 3 25 ea.
Straight Leg Sit Ups 3 12
Bulgarian Split Squat 3 10 ea.
Deadlift (WB) 4 12

Upper Body
EXERCISE
Push Ups
Static Bicep Curl (WB)
Curl to Shoulder Press (WB)
Bent Over Rear Delt Fly (WB)
Floor Chest Press (WB)
SETS REPETITIONS
1 10
3 12
3 12
3 12
3 12

Abdominals & Legs

EXERCISE SETS REPETITIONS
Flutter Kicks 20
Repeat this circuit
Bicycles 20
3 times
Jack Knives 12
Squats 15
Lunges Repeat this circuit 12
Gluteus Bridge 3 times 10
Pulsing Squats 12

6
 At-Home Program
Week 5
Equipment needed for this week:

Water Bottle (12oz - 20oz)

Water Jug (1 gallon)
Sturdy Chair

Bicep & Back

EXERCISE SETS REPETITIONS
Bicep Curl (WB) 4 12
Static Bicep Curl (WB) 4 10
Seated Rear Delt Fly (WB) 3 12
One Arm Bench Row (WJ) 3 12
Bent Over Row (WJ) 3 10

Abdominals & Legs

EXERCISE SETS REPETITIONS
Lunge (WJ) 3 30
Alt. Lunge (WJ) 2 30
Calf Raise (WJ) 3 25
Hip Thrust 4 20
Gluteus Kickback 3 20
Bulgarian Split Squat (WJ) 2 10
Pulsing Squat (WJ) 2 10 w/3 pulses

Shoulders & Triceps

EXERCISE SETS REPETITIONS
Tricep Dip 4 15
Tricep Kickback (WJ) 4 10
Front Shoulder Raise (WB)
SUPER SET 3 15
Side Shoulder Raise (WB)
Bent Over Rear Delt Fly (WB) 3 12
Overhead Shoulder Press (WB) 3 12
Upright Row (WJ) 3 12

7
 Exercise
Demonstrations

WATCH THE VIDEOS:

If you prefer to watch exercise demonstrations instead of reading about them, all exercise
demonstrations can be watched on Heidi Somer’s YouTube channel on these vlog titles.

Bigger Butt Smaller Waist I Full Workouts NPC Prep 4

Build A Booty at Home I No Equipment involved
Operation Booty: What to expect, Compound Exercises..
Home Booty Workout and Christmas Eve Surprise I Vlogmas 24
Decrease your cellulite I Build a Booty Workout
Targeting the Under Butt I Operation Booty
Starting Over I 1,000 Rep Home Workout
Booty Workout Dumbbell Only
Glute Workout, Yoga, Doctor Visit, and Alaskan Christmas

AIR SQUATS:
Primary Muscles Activated:

Hamstrings
Quadriceps

Place your feet at shoulder width apart while keeping your chest up and your abdominals
braced.

BEAR CRAWLS:
Primary Muscles Activated:

Abdominals Calves Hamstrings

Shoulders Forearms Quadriceps

Come to the ground, placing your knees below your hips and your hands below your
shoulders. Elevate your hips up, extending your legs and arms. Keep the head in a neutral
position. Move the right hand forward as you simultaneously move the left foot forward.
Afterward, move the left hand and right foot forward. Continue in this back and forth
pattern, always moving the opposite hand and foot. Remember to brace the core
throughout the movement.

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 Exercise
Demonstrations

BENT OVER ROW:

Primary Muscles Activated:

Lower Back

Stand tall with a tight core and flat back. Hold water bottles at your side with an overhand
grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up.
upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper
arm is parallel to the floor. Contract the muscle then slowly return the water bottles to the
starting point.

BENT OVER REAR DELT FLY:

Primary Muscles Activated:

Neck Shoulders
Upper Traps

Sit on a bench, holding a water bottle in each hand. Your hands should be at your sides.
Bend forward at the hips while maintaining a tight core and flat back. Keep your gaze on
the ground. Be sure to maintain this position along with a slight bend in your elbows at all
times. Extend your arms out to the side and guide the weight up. Your arms should come
to parallel with the floor. Pause, slowly lower the weight back to the starting position.
Repeat.

BICEP CURL:
Primary Muscles Activated:

Biceps

Holding a water bottle in each hand, stand with your feet shoulder-width apart. Let your
arms hang by your side with your palms facing the side of your body. Keep your elbows
close to your sides. Curl the water bottles up towards your shoulder, rotating your
forearms. Do not swing your hips to get the weight moving. Continue raising the water
bottles until they are level with your shoulders with your palms facing in. Your forearm
should be in a vertical position. Squeeze or flex your bicep and hold for a count one.
Slowly lower the dumbbells to the starting position.

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 Exercise
Demonstrations

BICYCLES:
Primary Muscles Activated:

Abdominals Glutes Quadriceps

Obliques Hip Flexors

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of
your spine and with your knees bent and feet flat on the floor. Place your hands lightly on
the sides of your head. Curl your torso upwards so your shoulders are slightly raised off
the floor. Raise your knees until your thighs are at a right angle to the floor and your calves
are parallel to the floor. This is the start position. Slowly move your legs in a pedaling
action as if you are riding a bicycle. As you do so, exhale and bring your opposing elbow
close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left
knee. After each crunch, return to the start position inhaling as you do so. Without
pausing, repeat the movement to the other side. Repeat without pausing for the desired
number of repetitions to each side.

BULGARIAN SPLIT SQUAT:

Primary Muscles Activated:

Quadriceps

Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you
carefully place your right foot on top of a bench behind you with toes facing down. Bend
at the front knee as you drop the back knee, maintaining perfect form. Front knee should
not go over the toes. Allow your thigh to come to parallel with the floor. Pause then slowly
return to the starting position without locking out your knee. Repeat then switch sides
once set is complete.

CALF RAISES:
Primary Muscles Activated:

Calves

Stand straight with a tight core and flat back. Keep your hands at your sides or hold on to
a wall for balance. Bring your feet to be hip distance apart. Focusing the tension in your
calf muscles, slowly raise yourself up on to the balls of your feet. Pause at the top of the
movement and slowly return to the starting position.
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 Exercise
Demonstrations

BURPEES:
Primary Muscles Activated:

Abdominals Hip Flexors

Glutes

Stand straight with your feet should width apart and hands by your sides. This is the start
position. In one smooth motion, squat down and place your hand's palms down on the
floor in front of your feet. Lean forward, so your weight is on your hands, at the same time
jumping your legs out behind you until they are fully extended. Your body should form a
straight line with your weight supported on your toes and the balls of your feet and your
arms fully extended. (In a push-up position) Complete 1 full push up. Jump your feet
forward to just behind your hands. Use an explosive motion to push through your heels
and return to the start position.

CHEST PRESS:
Primary Muscles Activated:

Chest
Triceps

While laying on your back bring the water bottles to your chest. Extend the dumbbells
upward so they are directly above your chest. Without locking your arms, place your
hands in a horizontal position. Lower the water bottles towards your chest, imitating a
slow-falling motion, until they reach the nipple line. Contract your chest to drive the water
bottles back upward to the starting position.

CURTSY LUNGE:
Primary Muscles Activated:

Hamstrings
Quadriceps

Standing with a braced core and flat back, bring your hands together at chest height.
Position your feet to be at hip width. Begining with the right foot, step backward and
across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

11
 Exercise
Demonstrations

DEADLIFTS:
Primary Muscles Activated:

Abdominals Hamstrings
Calves Quadriceps

Place two dumbbells on the floor. Stand facing the dumbbells with your feet shoulder-
width apart. Bend knees and hips to lower your torso in a squatting movement, keep your
back straight. At the bottom of the squat grip the dumbbells with an overhand grip,
keeping your arms fully extended. Return to an upright position holding the dumbbells
with your palms facing towards your body and extending your hips forward. Do not round
your back. Return the dumbbells to the floor, in the same manner, you picked them up.
Repeat.

DONKEY KICKS:
Primary Muscles Activated:

Glutes
Hip Flexors

Position yourself on all fours on a mat. Position your hands underneath your shoulders
and place your knees under your hips. Keep your right knee bent at 90 degrees and flex
the foot as you lift the knee until it is level with the hip. Lower the knee without touching
the floor and repeat the lift. Once you’ve completed the reps on the right leg, switch legs.

FIRE HYDRANTS:
Primary Muscles Activated:

Glutes
Hip Flexors

Position yourself on all fours on a mat with your palms flat and shoulder-width apart.
Place your knees hip-width apart and bend them at a 90-degree angle. Try to relax your
core so that your back and abs are in a natural position. Maintain this posture as you raise
your right knee and bring it as close to your chest as you can. Now raise your right thigh
out to the side, keeping the hips still. Kick your raised leg straight back slowly until it is in
line with your torso. Reverse the movement to return to the starting position.
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 Exercise
Demonstrations

FRONT SHOULDER RAISE:

Primary Muscles Activated:

Shoulders

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core
braced. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as
you raise the dumbbells. Feel the contraction in the shoulder muscles. Once the
dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting
position.

GLUTEUS BRIDGE:
Primary Muscles Activated:

Hip Flexors Hamstrings

Glutes

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep
your back straight. Place your hands out to your sides palms flat for stability. Raise your
glutes off the floor by extending your hips upward while pushing down through your heels.
Continue until your back, hips, and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.

HAMMER CURL:
Primary Muscles Activated:

Biceps

Standing straight holding water bottles in each hand with a neutral grip. Keep your arms
fully extended with your palms facing your sides. Keep your elbows tucked into your sides.
This is the start position. Keeping your upper arms stationary, exhale and curl the water
bottle up towards your shoulders. continue raising the water bottles until your biceps are
fully contracted and the dumbbells are at a shoulder level. Hold for a count of one and
squeeze your biceps. Return to the start position in a smooth movement, inhaling as you
do so.

13
 Exercise
Demonstrations

JACK KNIVES:
Primary Muscles Activated:

Abdominals

Lie flat on an exercise mat, extending your arms straight back behind your head. Fully
extend your legs also. This is the start position. Bend at your waist and at the same time,
raise your legs and arms to meet in a closed jackknife position. Exhale as you do this. At
this point, your legs should remain fully extended at between 35-45 degrees from the
floor. Your arms should be fully extended, parallel to your legs. Your upper body should be
raised off the floor. Return to the start position by lowering your arms and legs back to the
floor, exhaling as you do so. Repeat.

JUMPING JACKS:
Primary Muscles Activated:

Glutes Quadriceps

Hip Flexors

Stand with your feet together, arms fully extended with your hands by your sides. This is
the start position. Bend your knees slightly then straighten and push through the balls of
your feet while straightening your knees to jump up spreading your legs to wider than hip-
width apart. As you do so, raise both arms out and up in a smooth arc until your hands
meet above your head. As you return to the ground, bring your feet together and your
hands back to your sides with your arms fully extended. Continue without pause for the
desired amount of time or repetitions.

KNEE PULL IN
Primary Muscles Activated:

Abdominals

Lie flat with hands under your buttocks. Keep your knees together and pull them in
towards you while moving your torso towards them (lift your head, neck, and shoulders
up). Hold and then slowly return to starting position.

14
 Exercise
Demonstrations

SIDE (LATERAL) RAISES:

Primary Muscles Activated:

Shoulders

Stand with your back straight, feet shoulder width apart, while holding water bottles in
each hand with a neutral grip. Hold your arms fully extended by your side, with your palms
facing into your body. Keep your elbows close to your sides. This is the start position.
Keeping your arms fully extended and your torso stationary, lift the water bottles out to
your sides and up until they are at shoulder level. Exhale as you do so. Hold for a count of
one while squeezing your shoulder muscles. Return to the start position in a smooth
controlled movement inhaling as you do so.

LATERAL LEG RAISES:

Primary Muscles Activated:

Abdominals

Lie on your back on a mat with hands under your lower glutes on either side to support
your pelvis. Legs straight out in front of you, ankles together and feet slightly off the floor.
Keep your knees straight and raise your legs by flexing the hips until they are completely
flexed. Return to starting position.

LUNGES:
Primary Muscles Activated:

Glutes Calves
Hip Flexors

Stand straight - that's the starting position. Step forward with your left leg and slowly
lower your body until your front knee is bent at least 90 degrees, while your rear knee is
just off the floor. Keep your torso upright the entire time. Look forward. Pause, then push
off your left foot off the floor with your right leg continue to alternate back and forth
accomplishing one rep with your left, then one rep with your right.

15
 Exercise
Demonstrations

MOUNTAIN CLIMBERS:
Primary Muscles Activated:

Abdominals Hip Flexors

Glutes

Place your hands flat on the floor, shoulder-width apart. Extend your torso and legs fully
behind you with only your toes and balls of your feet touching the floor. Your body should
be in a straight line, with your weight supported on your hands and toes only. Starting with
either leg, flex your knee and hip at the same time to bring your knee up and under your
hip. Your other leg should remain fully extended. This is the start position. Using an
explosive movement, reverse the position of your legs, by extending the bent leg back and
simultaneously flexing the straight leg until it is in the start position. Continue alternating
in this manner for the desired amount of time.

ONE ARM BENCH ROW:

Primary Muscles Activated:

Lower Back Lower Traps

Upper Back

Place a dumbbell on each side of a flat bench. Place your right knee on the end of the
bench. Bend your torso from the waist until your upper body is parallel to the floor, while
placing your right hand on the bench in front of you for support. With your left hand, pick
up the dumbbell with an overhand grip. Your palm should be facing into you. Keep your
lower back straight. This is the start position. Using your back muscles, pull the dumbbell
straight up to the side of your chest, keeping your upper arm close to your side. Exhale as
you do so. At the top of the movement, hold for a count of one and squeeze your back
muscles. Return to the start position inhaling as you do so. Repeat. Complete all
repetitions for one side before switching sides.
TRICEP DIPS:
Primary Muscles Activated:

Triceps
Shoulders

Sit on a chair with your hands either next to your hips or slightly under the hips. Lift up
onto your hands and bring your hips forward. Bend your elbows and lower your hips
down, keeping shoulders down and hips close to the chair. Push back up but don't lock
your elbows and repeat.
16
 Exercise
Demonstrations

PLANK:
Primary Muscles Activated:

Abdominals Shoulders
Obliques

Begin in the downward facing dog. Bring your hands as wide as your shoulders and feet
as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind
you. With an inhale, shift forward into plank, bringing your shoulders over your wrists.
Engage your core and legs. Gaxe diagonally downward. Hold the pose and take slow, deep
breaths. Push back to the downward facing dog with an exhale.

PUSH UPS:
Primary Muscles Activated:

Chest Shoulders
Abdominals Triceps

Set up a bench, chair, or use a table. A stable surface, Begin with both hands on the bench
at shoulder width or just outside of shoulder width. Place your feet straight behind you
while you tighten your abs and engage the hips. Your hips should not dip or elevate too
high during the movement. Slowly lower yourself towards your stable surface. Once your
upper arms are parallel to the floor, pause, and return to the starting position.

REVERSE CRUNCH:
Primary Muscles Activated:

Abdominals

Lie flat on an exercise mat on the floor. Extend your legs fully and place your hand's palms
down, flat on the floor beside you. Keeping your feet together, draw your knees up towards
your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it.
This is the start position. As you inhale, curl your hips up off the floor while bringing your
knees further towards your chest. Continue the movement until your knees are touching
your chest, or as far as comfortable. Hold for a count of one. In a controlled movement,
return your legs to the start position, exhaling as you do so. Repeat.

17
 Exercise
Demonstrations

RUSSIAN TWISTS:
Primary Muscles Activated:

Abdominals
Obliques

Sit on an exercise mat with your legs fully extended and your upper body upright. Hold
your hands out in front of your abdominals keeping your arms bent slightly. Bend your
knees towards your slightly. Lean back about 15 degrees to balance your body. This is the
start position. In a smooth motion, turn your torso with arms out to your left. Make sure
you exhale as you do this. Return to the start position as you do so. Repeat the same
movement, this time to your right side, again exhaling as you do so. Return to the start
position and repeat.

STANDING PRESS:
Primary Muscles Activated:

Shoulders

Holding water bottles in each hand, stand straight, with your feet shoulder-width apart.
Raise the dumbbells to head height by rotating your arms forward and up. Your triceps
should be parallel to the floor and your elbows bent at 90 degrees. This is the start
position. Keeping your back straight and using only your arms, extend through your
shoulders and elbows to drive the dumbbells straight up, healing as you do so. As your
arms reach the fully extended position, bring them in towards each other until the
dumbbells touch lightly together. Hold for a count of one, while squeezing your shoulder
muscles. In a controlled movement, return to the starting position, inhaling as you do so.
Repeat.

STATIC BICEP CURL:

Primary Muscles Activated:

Biceps

Stand up straight, holding water bottles. Curl the left water bottle up, pausing midway to
your shoulder, and holding it there. Now curl the right water bottle all the way to the top
of the movement. Complete half the set with the right arm then switch. Hold your right
water bottle at midway while curling all the way up with your left. Switch again with both
sides to finish the set.
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 Exercise
Demonstrations

TRICEP EXTENSIONS:
Primary Muscles Activated:

Triceps

Sit on a chair with back support. Grip a water bottle using both hands. Your palms should
be facing inward. Hold the water bottle overhead with your arms fully extended. This is the
start position. Keep your upper arms close to your head (biceps roughly level with your
temples) and near to 90 degrees to the floor. Moving only your forearms, lower the water
bottle in a smooth arch behind your head until your forearms and biceps touch. Hold for a
count of one. Return to the start position by using the triceps to extend your arm and raise
the water bottle. Exhale as you do this.

TRICEP KICKBACKS:
Primary Muscles Activated:

Triceps

Holding water bottles in each hand and stand tall with your chest and core braced. Bend
at the hips while keeping your back completely flat. Once your upper body is parallel to the
floor, bring your upper arms to your sides. Begin by pushing the water bottles back and
behind you. Pause at the top of the movement and feel the contraction in your triceps.
Slowly lower the water bottles and begin again.

UPRIGHT ROW:
Primary Muscles Activated:

Shoulders

Holding water bottles in each hand, stand with your feet shoulder-width apart. The
dumbbells should be resting on your thighs with your palms facing in. Lift the water
bottles straight up in single smooth movement until they are just below chin making sure
to keep your shoulder back and elbows out. At the top of the movement, flex or squeeze
your biceps and forearms. Hold for a count of one. Return to the starting position slowly
to keep tension on the muscles.

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