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  • Recipe Index
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      • Main Dishes: Pork
      • Main Dishes: Poultry
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Home » Fitness » Workout Wednesday: Hotel Gym Full Body Workout

Workout Wednesday: Hotel Gym Full Body Workout

By: Liz  /  Published: November 3, 2015  /  Updated: October 30, 2016  /   Leave a comment

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Working out while traveling is totally necessary for me. My neck and back get achy and tense from sitting on a plane or in a car for too long, and eating at restaurants for every meal isn’t always great for my diet. Getting some exercise in helps work out the kinks and balance some of my caloric sins. Plus, I just enjoy it. It’s fun and it helps me de-stress.

I was in Baton Rouge this past weekend and took advantage of my hotel’s tiny fitness center to get a hotel gym workout in. In my experience, most hotel fitness centers, even rinky-dink ones like the one I was using, have a multi-use cable machine and cardio equipment. So that’s all you’ll need for this workout!

Workout Wednesday Chanelle Smith

WW Hotel Gym Workout

Hotel Gym Workout (now with bigger gifs!)
5 strength exercises + 3 short treadmill sprints

Warmup: Treadmill jog or elliptical for 5 minutes

Exercise 1: Tricep pushdowns (5 sets of 10)

Cable tricep pushdowns

  • Adjust the machine so the pulley is at the top.
  • Pull the cable down so that your forearms are parallel to the ground. Your elbow is the only joint that should move during this exercise.
  • Once you have completed all 4 sets of 10, adjust the machine so the pulley is at the bottom.

Exercise 2: Resistance cable squats (5 sets of 15)

Cable resistance squats

  • Step back 2-3 feet from the machine. Lean back slightly to create tension in the cable.
  • Squat with feet slightly wider than shoulder width.

Exercise 3: Treadmill sprint at 0.5 incline for 60 seconds

Exercise 4: Cable bicep curls (5 sets of 10)

Cable bicep curls

  • With feet planted shoulder width apart, perform bicep curls.
  • Your elbow is the only joint that should be moving. 
  • Protect your joints by not straightening your arms all the way at the bottom of the movement. There should always be tension in your biceps.

Exercise 4: Cable stiff legged deadlifts (5 sets of 15)

Cable deadlifts

  • Step back 2-3 feet from the machine. Plant feet shoulder width apart.
  • Lean forward with back straight and knees slightly bent, then squeeze glutes and hamstrings to bring yourself back up. Maintain a neutral spine (don’t look forward like I am in the gif – look toward the pulley).

Exercise 5: Treadmill sprint at 0.5 incline for 60 seconds

Exercise 6: Cable front raise (5 sets of 15)

Upright cable rows

  • With an overhand grip, pull the bar up to chest height.

Exercise 7: Your final treadmill sprint at 0.5 incline for 90 seconds!

Try this hotel gym workout on your next journey! Hope you love it.

What I’m wearing: Nike Training Capri (blue/green stripe; solid colors), Homage Arnold Classic tank (sold out; similar here)


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Related topics
Fitness

About Liz

Liz is a midwestern mom gone southern (accent in transition). She lives in North Carolina and loves cooking, baking, traveling, movies, crafts, hot and cold tea, wine, pizza and the occasional nap. She also revels in the fact she's a crazy cat lady.

Reader Interactions

Comments

  1. Toni | BoulderLocavore says

    November 13, 2015 at 7:37 am

    I love that you’ve done GIFs for all your exercises to be sure we are doing them properly! It’s great to have more than cardio options at the hotel gym when traveling.

    Reply
  2. Annie S. says

    November 11, 2015 at 2:41 pm

    I admire your dedication. I need to be more focused on working out. I haven’t been nearly consistent enough in the past few months.

    Reply
  3. Anjanette @MommaYoung says

    November 9, 2015 at 8:12 am

    Chanelle you are amazing and I love your dedication to your body. I need to find that again. Thank you for sharing these great tips to getting a good workout while traveling.

    Reply
  4. Britni says

    November 9, 2015 at 12:21 am

    This is so helpful! I travel a ton and love to work out but always walk into the hotel gym and think, what the heck am I supposed to do in here. Thanks for the awesome guide.

    Reply
  5. Raijean says

    November 8, 2015 at 10:55 pm

    Love this! I always find a way to get in a workout at my hotel. Thanks for the tips.

    Reply
  6. Yona Williams says

    November 7, 2015 at 2:27 am

    When I’m planning to be at a hotel, I have all of these grand thoughts about getting in a good workout since they have machines and such. This rarely happens. I never get around to doing exercise in the onsite gym or in my room.

    Reply
  7. Tiany - Social Savvy Mom says

    November 7, 2015 at 1:10 am

    This looks like an amazing and thorough workout while traveling and while at home! lol Thanks for sharing!

    Reply
  8. Dhemz Apdian - Dias says

    November 6, 2015 at 8:06 pm

    wow, these are awesome idea! I so admire your motivation.

    Reply
  9. Claudia Krusch says

    November 6, 2015 at 7:30 pm

    What do you recommend to somebody who does not have a lot of time? I need to major help to tone my body!

    Reply
  10. Amber C. says

    November 6, 2015 at 7:15 pm

    Wow nice hotel gym! I need to get back in the gym now that I’m cleared after having a baby! lordy knows I need it lol

    Reply
  11. Christie says

    November 6, 2015 at 2:10 pm

    It’s tough to workout while on vacation! Great use of the hotel gym equipment!

    Reply
  12. Kiwi says

    November 6, 2015 at 11:43 am

    I went on a month long vacation and definitely gained some weight! You are inspiring to get myself into shape more – even while on vacay!

    Reply
  13. Toni | Boulder Locavore says

    November 6, 2015 at 11:13 am

    It’s amazing what a great workout you can get from a gym at a hotel. Thanks for sharing your workout routine.

    Reply
  14. Jaime says

    November 6, 2015 at 7:56 am

    Killing it! I love that you have a routine NO MATTER WHERE you are or what you are doing.

    Reply
  15. Michele D says

    November 6, 2015 at 7:46 am

    You totally inspire me to do more. Hotel gyms are never the best but they do come into handy having them. I really like your workout tips.

    Reply
  16. Lisa Rios says

    November 6, 2015 at 6:44 am

    You are just amazing that you keep yourself busy & steady with regular workouts even when you are away from home. The animated images are good enough to explain the workouts you perform & I would have to take a lot of inspiration from you!

    Reply
  17. Tracy @ Ascending Butterfly says

    November 5, 2015 at 9:33 pm

    God Bless Ya, but travel for me anyways means doing fun stuff, and working out is just NOT happening on vacation! 🙂

    Reply
  18. Toughcookiemommy says

    November 5, 2015 at 8:48 pm

    I wish I had a gym in our home so I could work out regularly. You look great and you are getting great results.

    Reply
  19. Krystal says

    November 5, 2015 at 8:10 pm

    You’re a rockstar for not giving up on your workout when you travel. I need a good routine but usually lose my good habits when I travel.

    Reply
  20. Kelly Hutchinson says

    November 5, 2015 at 7:23 pm

    This is such a great workout for the entire body. I love how you showed how versatile the resistance machine can be,

    Reply
  21. Yolanda @ Seeing It Their Way says

    November 5, 2015 at 5:58 pm

    Thanks for the tips! What a great workout to do at a hotel or even at your regular gym.

    Reply
  22. Erin says

    November 5, 2015 at 4:17 pm

    This is a great workout regime! I need to try this out for sure!

    Reply
  23. Shauna says

    November 5, 2015 at 12:25 pm

    Now this is a great workout. I know that when I travel I often feel so blah… adding a workout in will surely help me feel better and more upbeat, while keeping me on track. Thanks for sharing.

    Reply
  24. Lynndee says

    November 5, 2015 at 12:17 pm

    Good for you for being able to workout while you were there. Walking a lot to explore the area is the only “workout” that I do when we travel. 🙂

    Reply
    • Chanelle says

      November 5, 2015 at 12:40 pm

      That totally counts!

      Reply
  25. Chubskulit Rose says

    November 5, 2015 at 12:06 pm

    I always want to try to work out in the hotel premises when we travel but when there are a lot of people using it, I shy away.

    Reply
  26. Rosey says

    November 5, 2015 at 11:05 am

    My son is like you in that he’s getting his workout on, whether he’s home or not. He’d love this series your’e running too!

    Reply
  27. Donna says

    November 5, 2015 at 11:04 am

    It is so great to be able to work out when you are traveling. These are great tips.

    Reply
  28. Crystal Lopez says

    November 5, 2015 at 10:42 am

    Great workout regimen! I am sure many other people can relate that sometimes we just need guidance to make for a great workout no matter where you are!

    Reply
  29. Melissa says

    November 5, 2015 at 10:23 am

    It’s great that hotels offer workout areas although I usually just see them in passing on my way to the pool. I think I will have to try these out anyway because you make it seem more exciting!

    Reply
  30. Chrystal | Nevermore Lane says

    November 5, 2015 at 10:15 am

    This is a great workout for the hotel gym. Most of the gyms in the hotels I have stayed at have only had treadmills and elliptical machines. It isn’t too often that I see weight machines.

    Reply
    • Chanelle says

      November 5, 2015 at 10:19 am

      I know, it’s a shame! You can get a lot done with this one cable machine.

      Reply
  31. Rebecca Swenor says

    November 5, 2015 at 10:12 am

    These are great hotel gym workout sets. I love the videos and how you showed how to have the perfect for while doing the sets too. Thanks for sharing the workout.

    Reply
  32. jenni Eaves says

    November 5, 2015 at 9:37 am

    I love when hotels have gyms so I can keep up my fitness regimen even when I’m on vacation. I will be trying this the next time!

    Reply
  33. Marcie W. says

    November 5, 2015 at 8:19 am

    I was just in a hotel over the weekend and passed the gym every time I left and returned. There was actually a lot of people using the facilities but no one was doing more than just the basics.

    Reply
  34. Jeni Hawkins says

    November 5, 2015 at 6:45 am

    Dang girl! Hotel gyms are never something I ever consider. Vacations mean I don’t workout! But you make it look pretty fun!

    Reply
  35. Tatanisha Pitts-Worthey says

    November 5, 2015 at 3:58 am

    I love these workouts, looks easy. And I love that you now made gifs of your works outs, it’s much better seeing them how they are actually performed.

    Reply
    • Theresa says

      November 5, 2015 at 7:44 am

      I agree about getting to see them visually. Makes it easier to see if you are getting the technique down right.

      Reply
  36. Aimee Smith says

    November 5, 2015 at 1:03 am

    You always have the best workouts! It can be so hard to really get a good workout in at a hotel.

    Reply
  37. Carol Bryant says

    November 5, 2015 at 1:03 am

    WOW this is one heck of a workout. I like the animations you did with this. I need to get my tush back on the workout regimen.

    Reply
  38. Ourfamilyworld says

    November 5, 2015 at 1:00 am

    The last thing that I would think about when I’m traveling is to workout. I prefer a lot of walking while exploring the place.

    Reply
  39. Sabrina @ Dinner, then Dessert says

    November 5, 2015 at 12:37 am

    Hotel gyms can have such limited equipment options! It’s good to be able to utilize what they’ve got to get in a full workout!

    Reply
  40. Theresa says

    November 5, 2015 at 12:10 am

    I’ve never used that machine at my gym, but I like the exercises you have showed on it. I may try it when I head there tomorrow.

    Reply
  41. Censie says

    November 5, 2015 at 12:07 am

    My inspiration! Need to get back at it!

    Reply
  42. Lorane says

    November 5, 2015 at 12:02 am

    I like how dedicated you are with working out. You are so right .. sitting on a plane for long hours makes me really tense. Next time I go to a Hotel I will make it to the gym…thanks for the Bigger Gifs

    Reply
  43. Janis @MommyBlogExpert says

    November 4, 2015 at 11:57 pm

    Thanks for some great tips and how-to videos on working out at the hotel gym. Traveling can be stressful and one of the best ways to fight it is to keep up your exercise routine even when you’re away from home.

    Reply
  44. Kristin says

    November 4, 2015 at 11:52 pm

    I needed this! I’ll be needing this on my Christmas trip to see my family. 🙂 Been needing to up my workouts!

    Reply
  45. Sunny M says

    November 4, 2015 at 10:54 pm

    You look amazing! I love your tips for staying healthy, even while traveling 🙂

    Reply
  46. Ann Bacciaglia says

    November 4, 2015 at 10:54 pm

    I will be travelling soon and was wondering if the hotel has a gym. I will have to try a few of these exercises.

    Reply
  47. victoria says

    November 4, 2015 at 10:29 pm

    What a great workout for this day. I always love your Wednesday workout and i can do this at my home. thanks for sharing

    Reply
  48. Bri says

    November 4, 2015 at 10:14 pm

    What a great way to stay fit while traveling. I know a can do this routine when I take my next vacation.

    Reply
    • Meagan says

      November 4, 2015 at 10:19 pm

      Totally agree, such a great workout routine for traveling! I need to be better about this when going out of town!

      Reply
  49. Elizabeth Lampman says

    November 4, 2015 at 10:14 pm

    This is a great workout. It is motivating to see you doing these workouts.

    Reply
  50. Jennifer Pilgrim says

    November 4, 2015 at 10:12 pm

    I always say I am going to workout when I stay in hotels but sadly, I never do. Chanelle sure does make me want to though!

    Reply
  51. Kristen from The Road to Domestication says

    November 4, 2015 at 10:02 pm

    This is a good one! We were just at a hotel last weekend, but I didn’t even hit the gym because we were walking about 15.5 hours a day LOL

    Reply
  52. Amanda || Growing Up Madison says

    November 4, 2015 at 10:00 pm

    I tend to workout when I go to hotels and there’s a gym. Usually it’s just something to do, surprisingly I don’t hate working out at home. 🙂

    Reply
  53. Meagan says

    November 4, 2015 at 9:55 pm

    Man, you just reminded me that I still need to exercise for the day. I need to be better about working out when I travel.

    Reply
  54. Erlene says

    November 4, 2015 at 9:48 pm

    Love the gifs. It’s nice to be able to see how to do the exercise and see if we’re doing it correctly.

    Reply
  55. Ninja mommers says

    November 4, 2015 at 9:40 pm

    Well, it’s official. I need to go back to the gym. It’s been a long time… these are great work outs.

    Reply
  56. Kimberly Storms says

    November 4, 2015 at 9:16 pm

    At first I was thinking how nice it has to be to be someone who likes working out, then I was just thinking how great you look and then with the gif images I was think perhaps I could actually do some of those. You see I have Fibro, moving hurts, well really simply existing hurts. I can’t sprint but I think I am manage the other part of the work out with my husbands bowflex!

    Reply
    • Chanelle says

      November 4, 2015 at 10:01 pm

      Totally! You’ll have to let me know how it goes!

      Reply
  57. Brandi @ penguinsinpink.com says

    November 4, 2015 at 9:15 pm

    Love this workout! I will be traveling soon and this workout will be perfect for the hotel stays.

    Reply
  58. Kathy says

    November 4, 2015 at 9:03 pm

    Great workout! I need to get back in to working out more. My husband and I have some equipment at our house, so we have the option to do it at home. It’s nice to be able to workout from home. There are so many exercises you can do.

    Reply
  59. Nikki says

    November 4, 2015 at 8:46 pm

    Awesome workout. Thank you for sharing, this would be helpful to me and to others.

    Reply
  60. Stacie says

    November 4, 2015 at 8:41 pm

    How about some core strengthing exercises? I find I need to work on that. I love this travel workout. Thanks for sharing your workouts every week.

    Reply
    • Chanelle says

      November 4, 2015 at 8:47 pm

      Great suggestion! I’ll whip one up.

      Reply
  61. Jeanine says

    November 4, 2015 at 8:17 pm

    This sounds awesome. I haven’t been working out much and I need to. This is always very inspiring!

    Reply
  62. Amber NElson says

    November 4, 2015 at 8:14 pm

    I always try to workout when I’m on vacation.

    Reply
  63. Amanda says

    November 4, 2015 at 7:51 pm

    What a great way to keep working out when traveling.

    Reply
  64. Ida says

    November 4, 2015 at 7:21 pm

    This is an amazing travel workout and may I say, your arms are INCREDIBLE!!!

    Reply
  65. Amber Edwards says

    November 4, 2015 at 7:14 pm

    The husband always struggles when we go on vacation because he feels like he can’t get in a good workout. But this just proves he can still get in a great workout even when at the hotel!

    Reply
  66. Nancy @ Whispered Inspirations says

    November 4, 2015 at 7:12 pm

    Love your work-outs. Thanks for making it so easy to follow.

    Reply
  67. Ashley @irishred02 says

    November 4, 2015 at 7:08 pm

    This is important to know! Hotel gyms are often limited unless it is a really expensive place

    Reply
  68. Helene Cohen Bludman says

    November 4, 2015 at 6:36 pm

    I really need to do a workout like this when I travel. I’m always aching from sitting on a plane in those awful seats!

    Reply
  69. Savannah Miller says

    November 4, 2015 at 5:35 pm

    This is a great travel workout! sadly when I go to a hotel I tend to “skip” my workout. I am in no way fit, but I try to work out to keep my heart healthy. Every time I skip I get so cramped and sore. Next time I go to a hotel I will have to remember this post and make sure to get a hotel workout in 🙂

    Reply
  70. Jenna Wood says

    November 4, 2015 at 5:31 pm

    This is so useful! I always want to use the gym when traveling but feel like I don’t know where to start with the equipment available. Thanks for sharing this routine!

    Reply
  71. Jessica Harlow says

    November 4, 2015 at 5:09 pm

    I’ve always been hesitant to use the workout equipment or gym at a hotel and for no good reason really. This is a really helpful workout that will encourage me to stop in and get some exercise even when I’m traveling!

    Reply
  72. susan says

    November 4, 2015 at 5:01 pm

    In all of my trips to hotels, I have never visited a gym in them. I am sure this will change now.

    Reply
  73. Tamara says

    November 4, 2015 at 4:44 pm

    My daughter and I visited our hotel gym when we went on vacation in August, and it was a blast! I love seeing people keeping active while away.

    Reply
  74. Michelle T says

    November 4, 2015 at 4:38 pm

    Your in great shape, good for you. I have a gym membership but can never make the time to go. Wish I could get in a good routine of going.

    Reply
  75. Chasing Joy says

    November 4, 2015 at 4:12 pm

    Lately I had gotten out of the habit of working out while at a hote. I need to get back into it.

    P. S. Love the bigger GIFs.

    Reply
  76. Sarah Bailey says

    November 4, 2015 at 3:57 pm

    I have to admit I have never really visited a hotel gym, great to see some are so well equipped. x

    Reply
  77. Lois Alter Mark says

    November 4, 2015 at 3:50 pm

    I travel a lot and never work out even though so many of the hotels have great gyms. You have inspired me here!

    Reply
  78. Clarissa says

    November 4, 2015 at 3:39 pm

    it’s inspiring to see some women so motivated! I love that you still find time for something you are so passionate about!

    Reply
  79. Elizabeth O. says

    November 4, 2015 at 3:23 pm

    I admire you for working out even on vacation! I love that you only need to gym equipment and that’s it. So nice!

    Reply
  80. Jacqui Odell says

    November 4, 2015 at 2:33 pm

    A simple routine but effective! Keep up the work.

    Reply
  81. andi says

    November 4, 2015 at 1:51 pm

    can i borrow you the next time that i’m in town? 😀

    Reply
    • Chanelle says

      November 4, 2015 at 4:37 pm

      You know it! 😀

      Reply
  82. lisa says

    November 4, 2015 at 1:44 pm

    I like all of these exercises! I will be adding them to what I currently do! I really like the resistance cable squats!!

    Reply
    • Chanelle says

      November 4, 2015 at 4:37 pm

      They’re awesome for quads and glutes!

      Reply
  83. Terri Beavers says

    November 4, 2015 at 12:57 pm

    Looks like a really great workout, I’d love to try the resistance cable squats but will need to ask my back doctor first.

    Reply
  84. Katie @ Pick Any Two says

    November 4, 2015 at 12:57 pm

    It can be tough to stick to an exercise routine when you’re traveling—thank you for this reminder that it doesn’t have to be!

    Reply
  85. Catherine S says

    November 4, 2015 at 12:46 pm

    This looks like a great travel workout. I always say I am going to use the hotel gym, but I never follow through.

    Reply
  86. Kristi says

    November 4, 2015 at 11:58 am

    It’s nice you found a way to workout while traveling and not have to find the local gym where you have to a membership. I prefer swimming for my workout but you gave such great tutorials I think I will give the machine a try next time.

    Reply
  87. Pam says

    November 4, 2015 at 11:52 am

    I am the worst about not working out while I travel! I really need to start hitting the hotel gym!

    Reply
  88. Jeanette says

    November 4, 2015 at 11:49 am

    Motivation while traveling! Now can I borrow a cup of your motivation? That is awesome that you keep up with it when traveling! I really should.

    Reply
  89. Jennifer says

    November 4, 2015 at 11:40 am

    Thanks for sharing this workout. I love that you did the entire thing using just the one machine.

    Reply
  90. Kat says

    November 4, 2015 at 10:04 am

    1. I need those pants. I bet they make ANY girl’s booty look good!
    2. Holy smokes lady, your muscles have me all kinds of jealous right now.
    3. I never get to use the cables, because when I hit the gym [ at 4:30am] there’s aways a massive man using them! I’ll definietly keep this in mind for a hotel workout though!

    Reply
    • Chanelle says

      November 4, 2015 at 10:10 am

      Haha! Thank you my friend. I can’t believe you go to the gym at 4:30. You are my hero.

      Reply
  91. Brittany Yates says

    November 4, 2015 at 9:45 am

    So, for one you’ve motivated me to workout! You look great and you make the workouts look super easy. For two I applaud you for working out on vacation…that’s real dedication!

    Reply
  92. Stacie @ Divine Lifestyle says

    November 4, 2015 at 9:43 am

    I love this, because I’m guilty of using the excuse of not having a decked out gym to not work out when I travel. Thanks for sharing this.

    Reply
  93. Kim says

    November 4, 2015 at 9:37 am

    I’m impressed that you’re so determined to even workout while on vacation. Love your blog… you have a new follower!

    Reply
    • Chanelle says

      November 4, 2015 at 9:41 am

      Sometimes it’s definitely easier said than done! 🙂 Welcome my friend!

      Reply
  94. Jennifer says

    November 4, 2015 at 9:26 am

    I had no idea you could do so many workouts just by using one machine. The GIFs really helped me understand exactly how to do each one. Thanks for that!

    Reply
  95. A Daft Scots Lass says

    November 4, 2015 at 5:24 am

    thanx for this

    Reply
  96. Ourfamilyworld says

    November 4, 2015 at 4:29 am

    I am too lazy to workout when I’m traveling. I admire you for still finding the time to do this.

    Reply
  97. Cascia Talbert says

    November 3, 2015 at 9:41 pm

    Great tips! I always have a difficult time working out while I travel because my kids are usually with me.

    Reply
    • Robin (Masshole Mommy) says

      November 4, 2015 at 6:29 am

      Same here and even when they’re not, I still have trouble getting myself motivated LOL.

      Reply
  98. Marielle Altenor says

    November 3, 2015 at 9:26 pm

    Props to you for finding the time AND the motivation to work out even while you are traveling. I will keep that in mind next time I’m traveling.

    Reply
  99. Robin (Masshole Mommy) says

    November 3, 2015 at 8:12 pm

    The fact that you even workout when you go away is impressive. I am such a slacker when I travel.

    Reply

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Mock Chow Mein Casserole Recipe

cranberry chili meatballs

Slow Cooker Cranberry Chili Meatballs Recipe

slow cooker turkey tenderloin

Slow Cooker Turkey Tenderloin with Maple Glaze and Wild Rice

A plate of cookies

Pistachio Pudding Cookies with Chocolate Chips

olive salad in bowl

Muffuletta Olive Salad Recipe

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Meet Liz

Meet Liz

Hey there, i’m Liz!

I’m the founder of Eat Move Make and a North Carolina mom of two humans and six cats. I love to cook, bake, craft and travel. I’m also addicted to tea (but not sweet tea).

When I’m not creating something in my kitchen, and since my kids are now adults, I’m all about my bucket list of travel destinations and adventures.

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