[MULTI] Black Fire Workout Program With Bob Harper

Category: Tutorial | Comment: 0

Download Now

[MULTI] Black Fire Workout Program With Bob Harper
Black Fire Wkout Program with Bob Harper
WEBRip | English | MP4 | 1280 x 720 | AVC ~1284 kbps | 23.976 fps
AAC | 161 Kbps | 48.0 KHz | 2 channels | 09:02:44 | 5.5 GB

Black Fire is a 60-day total-body wkout program that combines strength and power movements with high-intensity metabolic conditioning exercises. During your training sessions, youll burn hundreds of calies by moving rapidly through a variety of exercise sequences, while wking to build muscle tone and definition.
Black Fire is broken into four phases constructed to help you build upon the wk youve already completed. In phase one of the program, youll wk to build endurance, strength, mobility, agility, balance and codination, while focusing on bodyweight training. Phases two and three increase intensity and build on the movements from the previous phase by incpating weights and gymnastics exercises. Black Fire isnt about speed, its about the quality of your technique. We want your first rep to look as perfect as your last. If not, it doesnt count!
Black Fire incpates a variety of full-body exercises designed to help you shed weight and shape your best body. Youll participate in each of the following cardiovascular and body sculpting wkouts during the program:
Bodyweight Tabata: In this high-intensity interval wkout, youll perfm a single move f 20 seconds, followed by 10 seconds of rest. Bob takes you through four bodyweight moves total, each repeated f eight rounds. Youll need a box, along with a pen and paper to track how many reps you complete per round.
Weighted Tabata: Youll progress through four moves f 20 seconds each, followed by 10 seconds of rest, completing eight total rounds. The only equipment needed is a pair of dumbbells.
Sweet 16: Youll progress through two moves, completing 16 reps each minute f 16 minutes. This wkout only requires a medicine ball and its designed to push you to your extreme.
OTM Air Fce Style: In this series, you must complete all 12 reps of each move in one minute. This wkout is all about speed and efficiency; the faster you complete a rep, the me rest time you get. Youll need dumbbells, a pen and paper f scing, and a dowel.
Cyclone 15: In Cyclone, youll tear through three exercises in one round. This wkout requires one dumbbell, a mat, and pen and paper to keep sce.
Strategic Endurance: Three rounds, three exercises, two minutes each - sound easy? Think again. Youll need to run, dip, sit-up, and burpee your way through one round. Equipment needed: a box, mat, pen and paper.
Triplet Ladder: Make your way up the ladder in just 15 minutes with three exercises in each round. All you need is a dumbbell, mat, pen and paper.
Power 10: One of the most challenging wkouts in the Black Fire series, youll sprint through four rounds of 10 exercises, f 30 seconds each...with no rest. Bring your box, mat, pen and paper.
ABC 1: Anja leads you through four moves, five rounds each, with 30 seconds of exertion and 15 seconds of rest. Youll only need a mat, and pen and paper f this series.
ABC 2: Get ready to jump, tuck, squat, and sweat. In this wkout, youll speed through five moves, f one minute each, repeating the series twice. Youll need a mat, a box - and some determination.
Gymnastics Strength 1: Unleash your inner gymnast. Anja moves you through six exercises, each f one minute, f two full rounds.
Gymnastics Strength 2: Expand on the wk you did in the previous series with these agility and ce exercises. Fly through two rounds of five gymnastic-inspired moves, one minute per move, with just a mat and box.
By following this training schedule, youll advance through each of these wkouts. Youll also incpate the proper amount of rest and recovery, to help prevent over-training in any one area. With Black Fire, youll strengthen your mind and body, and engage in some friendly competition with our scing system. Youll compete against the clock as you tally the number of reps and sequences you power through in your training.
Release Total Body: Foam Roller, Tennis Ball - This full body release session with foam rollers and balls lets you wk on all of your trigger points and leaves you feeling rested, relaxed, and better ready to face all the stress the wld throws at your body daily.
Release Upper Body: Foam Roller, Tennis Ball - Lindsey takes you through a soothing release session where you use foam rolling and balls to wk on your trigger points in your upper body.
Release Lower Body: Foam Roller, Tennis Ball - This release session is all about your lower body: your feet, calves, hamstrings, quads, and me. Youll learn how to use a foam roller to wk on trigger points and youll leave moving better and me relaxed.
Full Mobility: Yoga Mat - In this 30 minute recovery video, Cody takes you through a number of mobility poses which will relieve tension help repair your body from past wkouts. Recovery is imptant and Cody teaches you a number of basic moves that you can use anytime, anywhere.
15 Min Mobility: Yoga Mat - Cody leads you through quick mobility drills to loosen your joints and get your body moving free. This is a perfect mobility flow to do in the mnings when you wake, and befe you go to bed at night.
Yin Yoga: Yoga Mat - We are going to open up your body and create some space, and help you breathe easier and me deeply. Yin Yoga is a perfect complement to all of your wkouts, as it unloads tension and all of the demands that have been put on your body.
Strength Recovery Yoga: Yoga Mat - Yoga exercises are the perfect recovery f se and fatigued muscles. In less than 25 minutes Bri takes you through some basic but challenging Yoga moves that will help reste your muscle tissue and get you ready f the wkouts ahead.
Complete name OTM Air Fce Style.mp4
Fmat MPEG-4
Fmat profile Base Media / Version 2
Codec ID mp42
File size 333 MiB
Duration 32mn 2s
Overall bit rate mode Variable
Overall bit rate 1 451 Kbps
Encoded date UTC 2016-07-11 11:11:43
Tagged date UTC 2016-07-11 11:11:43
Writing application HandBrake 0.10.5 2016021100
ID 1
Fmat AVC
Fmat/Info Advanced Video Codec
Fmat profile [email protected]
Fmat settings, CABAC Yes
Fmat settings, ReFrames 4 frames
Codec ID avc1
Codec ID/Info Advanced Video Coding
Duration 32mn 2s
Bit rate 1 284 Kbps
Width 1 280 pixels
Height 720 pixels
Display aspect ratio 16:9
Frame rate mode Variable
Frame rate 23.976 fps
Minimum frame rate 12.048 fps
Maximum frame rate 24.390 fps
Col space YUV
Chroma subsampling 4:2:0
Bit depth 8 bits
Scan type Progressive
Bits/(PixelFrame) 0.058
Stream size 294 MiB (88%)
Writing library x264 ce 142 r2479 dd79a61
Encoding settings cabac=1 / ref=1 / deblock=1:0:0 / analyse=0x1:0x111 / me=hex / subme=2 / psy=1 / psy_rd=1.00:0.00 / mixed_ref=0 / me_range=16 / chroma_me=1 / trellis=0 / 8x8dct=0 / cqm=0 / deadzone=21,11 / fast_pskip=1 / chroma_qp_offset=0 / threads=12 / lookahead_threads=4 / sliced_threads=0 / nr=0 / decimate=1 / interlaced=0 / bluray_compat=0 / constrained_intra=0 / bframes=3 / b_pyramid=2 / b_adapt=1 / b_bias=0 / direct=1 / weightb=1 / open_gop=0 / weightp=1 / keyint=240 / keyint_min=24 / scenecut=40 / intra_refresh=0 / rc_lookahead=10 / rc=2pass / mbtree=1 / bitrate=1284 / ratetol=1.0 / qcomp=0.60 / qpmin=0 / qpmax=69 / qpstep=4 / cplxblur=20.0 / qblur=0.5 / vbv_maxrate=20000 / vbv_bufsize=25000 / nal_hrd=none / filler=0 / ip_ratio=1.40 / aq=1:1.00
Encoded date UTC 2016-07-11 11:11:43
Tagged date UTC 2016-07-11 11:11:43
Col primaries BT.709-5, BT.1361, IEC 61966-2-4, SMPTE RP177
Transfer characteristics BT.709-5, BT.1361
Matrix coefficients BT.709-5, BT.1361, IEC 61966-2-4 709, SMPTE RP177
ID 2
Fmat AAC
Fmat/Info Advanced Audio Codec
Fmat profile LC
Codec ID 40
Duration 32mn 2s
Bit rate mode Variable
Bit rate 161 Kbps
Channel(s) 2 channels
Channel positions Front: L R
Sampling rate 48.0 KHz
Compression mode Lossy
Delay relative to video -11s 250ms
Stream size 36.8 MiB (11%)
Title Stereo
Encoded date UTC 2016-07-11 11:11:43
Tagged date UTC 2016-07-11 11:11:43
[MULTI] Black Fire Workout Program With Bob Harper
[MULTI] Black Fire Workout Program With Bob Harper
[MULTI] Black Fire Workout Program With Bob Harper
[MULTI] Black Fire Workout Program With Bob Harper
[MULTI] Black Fire Workout Program With Bob Harper

I recommends Buy premimum account for High speed+parallel downloads!


Direct Download

Tags: Workout, Program, Harper

[MULTI] Black Fire Workout Program With Bob Harper Fast Download via Rapidshare Hotfile Fileserve Filesonic Megaupload, [MULTI] Black Fire Workout Program With Bob Harper Torrents and Emule Download or anything related.
Dear visitor, you went to website as unregistered user.
We encourage you to Register or Login to website under your name.
Members of Guest cannot leave comments.