Cathe Friedrich: Core Max (Repost)

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Posted on 2014-06-19. By anonymous.

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Cathe Friedrich: Core Max (Repost)
DVDRip | English | AVI/DivX 29.970 fps 1255 Kbps | 640x480 | AC3 192 Kbps 48.0 khz | 1h 2mn | 650 MB
Genre: Video Training, Fitness

“Core Max is a 60 minute workout that is broken down into the following segments. Feel free to pick and choose anyone of the segments and do them 3 times per week.

Segment One (20 minutes)....no equipment used. Here are the exercises you will be seeing:

1) Super Mans
2) Levitation Holds
3) Hip Lifts Bent Leg
4) Hip Lifts Straight Leg
5) Corkscrew
6) Opposite elbow to knee
7) Reach to outside of knee
8) Frog Style crunches (both knees open to sides)
9) Crunches with straight legs in air
10) Crunches w/knees bent on floor
11) 3 level crunches
12) rope climb crunches
13) Frog Style crunches (second time)
14) 3 level crunches (second time) w/ pulses at the top
15) Ax Crunches
16) Reverse Crunches
17) Crunches w/Arms and legs extended
18) Reverse crunch (second time)
19) Straight Leg Prone Plank
20) Hip Dip Planks

Segment Two w/ Stability Ball Only (20 minutes). Here is a list of the exercises you will be doing:

1) Superman on ball
2) Roll Out's
3) Roll In's
4) Roll In's for obliques (legs pull in on an angle)
5) Pikes (jacknife) on the ball
6) Crunches on top of ball
7) Long Lever Ball Exchange
8) Vertical Oblique Rotations w/ legs straight in air
9) Side to Side Chops
10) Ax Chops for Obliques
11) Pelvic Tilt Crunches

Segment #3...Stability Ball AND Medicine Ball (20 minutes) Here is a list of the exercises you will be doing:

MED BALL ONLY
1) Superman (no equipment)
2) Curl Up's w/ med ball
3) Rocket Shoots
4) Modified V-Sit
5) Oblique Rotations w/ knees bent in the air STABILITY AND MEDICINE BALL Together
6) Side to side rotations
7) supine wood chops on a diagonal
8) side to side wood chops on stability ball holding med ball
9) Oblique crunches w/med ball on shoulder
10) Long Range crunches
11) Short range crunches
12) Long Range crunch (2nd set)
13) Short Range crunch (2nd set)”
MediaInfo:
General
Complete name : Cathe Friedrich - Core Max.avi
Format : AVI
Format/Info : Audio Video Interleave
File size : 650 MiB
Duration : 1h 2mn
Overall bit rate : 1 455 Kbps
Writing application : VirtualDubMod 1.5.4.1 (build 2178/release)
Writing library : VirtualDubMod build 2178/release

Video
ID : 0
Format : MPEG-4 Visual
Format settings, BVOP : 1
Format settings, QPel : No
Format settings, GMC : No warppoints
Format settings, Matrix : Default (H.263)
Muxing mode : Packed bitstream
Codec ID : DX50
Codec ID/Hint : DivX 5
Duration : 1h 2mn
Bit rate : 1 255 Kbps
Width : 640 pixels
Height : 480 pixels
Display aspect ratio : 4:3
Frame rate : 29.970 fps
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Compression mode : Lossy
Bits/(Pixel*Frame) : 0.136
Stream size : 561 MiB (86%)
Writing library : DivX 6.8.2 (UTC 2008-05-17)

Audio
ID : 1
Format : AC-3
Format/Info : Audio Coding 3
Mode extension : CM (complete main)
Format settings, Endianness : Big
Codec ID : 2000
Duration : 1h 2mn
Bit rate mode : Constant
Bit rate : 192 Kbps
Channel(s) : 2 channels
Channel positions : Front: L R
Sampling rate : 48.0 KHz
Bit depth : 16 bits
Compression mode : Lossy
Stream size : 85.8 MiB (13%)
Alignment : Split accross interleaves
Interleave, duration : 96 ms (2.88 video frames)
Interleave, preload duration : 96 ms

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