Gilad - Lord of the Abs Series
Gilad - Lord of the Abs Series
5xDVDRip | English | MP4 + PDF Guide | 720 x 480 | AVC ~1200 kbps | 29.970 fps
AAC | 161 Kbps | 48.0 KHz | 2 channels | 04:14:52 | 2.43 GB
Genre: eLearning Video / Fitness, Pilates, Yoga
5xDVDRip | English | MP4 + PDF Guide | 720 x 480 | AVC ~1200 kbps | 29.970 fps
AAC | 161 Kbps | 48.0 KHz | 2 channels | 04:14:52 | 2.43 GB
Genre: eLearning Video / Fitness, Pilates, Yoga
Gilad’s ‘Lord of the Abs’ series is a full-body fitness system that shows you how to concentrate on the core while working all the other parts of your body. Standing workouts, floor work routines, heavy balls, Pilates principles, yoga moves, military style circuits and aerobics all combine to help you get in the best shape of your life while building your core with each and every move. No more tedious crunches. You will be having so much fun you will barely realize you are working your abs.Why an entire series devoted to abs? When he set out to develop the perfect abs workout, Gilad soon realized one workout wouldn’t cut it. In order to hit every aspect of this important and complex muscle group, he developed the Lord of the Abs system designed to give you the core strength you need to improve every aspect of your physical functioning- while burning away fat and sculpting your own 6-pack in record time.
Maximum Abs - Heavy Ball Standing Workout
In Maximum Abs Gilad uses a heavy ball to apply his 'Energy Transference Principle'. You’ll be guided through a variety of functional moves perfect for sculpting your core without ever going to the floor. This workout targets your waistline and your abdominal muscles from all angels, it will help you enhance your sports performance as well as everyday functional moves. NOTE: A 3 to 5 lb. dumbbell can be used instead of a heavy ball.
Length: 50 minutes
Level: Intermediate to Advanced
Equipment: Heavy Ball or Dumbbell
Phenomenal Abs - Intense Floor Workout
In this workout, we go for the burn as Gilad well as sculpting your core. Phenomenal Abs and Core incorporates principles from Pilates, yoga, military exercises and advanced abdominal routines to give you a comprehensive core workout. This workout hits your abdominals from every direction.
Length: 50 min
Level: Beginner to Advanced
Equipment: None
Abs on Fire - Fat-Burning Core Workout
Want to build a stronger stable core and lose weight at the same time? Abs on Fire is the perfect workout for you. Gilad starts you out slowly with basic moves, then builds you up to impressive routines. The fat burning kicks in during bursts of high energy intervals utilizing multi-plane core moves. Get ready to set your abs on fire.
Length: 45 min
Level: All levels
Equipment: None
Core Challenge - Heavy Ball Floor Workout
The heavy ball supplies the resistance as Gilad takes you through all the core muscle groups. Lots of core workouts neglect the mid and upper back muscles–but not this one! Core Challenge is beautifully designed to work both the entire abdominal region and the opposing back muscles, to help you develop a stronger, balanced midsection. NOTE: A 3- to 5-lb. dumbbell can be used instead of a heavy ball
Length: 40 min
Level: Intermediate to Advanced
Equipment: Heavy Ball or Hand weights
Hard Core - Progressive Core Circuits
The goal of this workout is to increase your explosive core strength and overall stamina. Gilad takes you through 4 carefully designed circuits. Each circuit gets progressively more challenging as you develop your cardiovascular endurance and core strength, and burn off unwanted fat. The progressive circuit approach empowers beginners to improve at their own pace while giving advanced users a complete hard-core workout. Get ready to rock!
Length: 60 min
Level: All levels
Equipment: Step (optional)
also You can find my other last: fitness-posts
General
Complete name : HARD CORE.mp4
Format : MPEG-4
Format profile : Base Media / Version 2
Codec ID : mp42 (isom/iso2/avc1/mp41)
File size : 2.36 GiB
Duration : 1 h 2 min
Overall bit rate mode : Variable
Overall bit rate : 5 429 kb/s
Encoded date : UTC 2017-07-21 20:03:13
Tagged date : UTC 2017-07-21 20:03:13
Writing application : HandBrake 1.0.7 2017040900
Video
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Format profile : Main@L4
Format settings, CABAC : Yes
Format settings, ReFrames : 4 frames
Codec ID : avc1
Codec ID/Info : Advanced Video Coding
Duration : 1 h 2 min
Bit rate : 1 200 kb/s
Width : 720 pixels
Height : 480 pixels
Display aspect ratio : 16:9
Original display aspect ratio : 16:9
Frame rate mode : Constant
Frame rate : 29.970 (30000/1001) FPS
Standard : NTSC
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Bits/(Pixel*Frame) : 0.116
Stream size : 535 MiB (22%)
Writing library : x264 core 148 r2708 86b7198
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Encoded date : UTC 2017-07-21 20:03:13
Tagged date : UTC 2017-07-21 20:03:13
Color range : Limited
Color primaries : BT.601 NTSC
Transfer characteristics : BT.709
Matrix coefficients : BT.601
Menus : 3
Audio
ID : 2
Format : AAC
Format/Info : Advanced Audio Codec
Format profile : LC
Codec ID : 40
Duration : 1 h 2 min
Bit rate mode : Variable
Bit rate : 161 kb/s
Channel(s) : 2 channels
Channel positions : Front: L R
Sampling rate : 48.0 kHz
Frame rate : 46.875 FPS (1024 spf)
Compression mode : Lossy
Stream size : 71.5 MiB (3%)
Title : Stereo / Stereo
Default : Yes
Alternate group : 1
Encoded date : UTC 2017-07-21 20:03:13
Tagged date : UTC 2017-07-21 20:03:13
Menus : 3
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Duration : 1 h 2 min
Language : English
Encoded date : UTC 2017-07-21 20:03:13
Tagged date : UTC 2017-07-21 20:03:13
Bit rate mode : CBR
Menu For : 1,2
00:00:00.000 : Chapter 1
00:00:42.576 : Chapter 2
00:05:08.508 : Chapter 3
00:14:36.542 : Chapter 4
00:26:13.605 : Chapter 5
00:39:41.179 : Chapter 6
00:53:49.093 : Chapter 7
Complete name : HARD CORE.mp4
Format : MPEG-4
Format profile : Base Media / Version 2
Codec ID : mp42 (isom/iso2/avc1/mp41)
File size : 2.36 GiB
Duration : 1 h 2 min
Overall bit rate mode : Variable
Overall bit rate : 5 429 kb/s
Encoded date : UTC 2017-07-21 20:03:13
Tagged date : UTC 2017-07-21 20:03:13
Writing application : HandBrake 1.0.7 2017040900
Video
ID : 1
Format : AVC
Format/Info : Advanced Video Codec
Format profile : Main@L4
Format settings, CABAC : Yes
Format settings, ReFrames : 4 frames
Codec ID : avc1
Codec ID/Info : Advanced Video Coding
Duration : 1 h 2 min
Bit rate : 1 200 kb/s
Width : 720 pixels
Height : 480 pixels
Display aspect ratio : 16:9
Original display aspect ratio : 16:9
Frame rate mode : Constant
Frame rate : 29.970 (30000/1001) FPS
Standard : NTSC
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Bits/(Pixel*Frame) : 0.116
Stream size : 535 MiB (22%)
Writing library : x264 core 148 r2708 86b7198
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=3 / 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=300 / keyint_min=30 / scenecut=40 / intra_refresh=0 / rc_lookahead=10 / rc=2pass / mbtree=1 / bitrate=1200 / 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 2017-07-21 20:03:13
Tagged date : UTC 2017-07-21 20:03:13
Color range : Limited
Color primaries : BT.601 NTSC
Transfer characteristics : BT.709
Matrix coefficients : BT.601
Menus : 3
Audio
ID : 2
Format : AAC
Format/Info : Advanced Audio Codec
Format profile : LC
Codec ID : 40
Duration : 1 h 2 min
Bit rate mode : Variable
Bit rate : 161 kb/s
Channel(s) : 2 channels
Channel positions : Front: L R
Sampling rate : 48.0 kHz
Frame rate : 46.875 FPS (1024 spf)
Compression mode : Lossy
Stream size : 71.5 MiB (3%)
Title : Stereo / Stereo
Default : Yes
Alternate group : 1
Encoded date : UTC 2017-07-21 20:03:13
Tagged date : UTC 2017-07-21 20:03:13
Menus : 3
Menu
ID : 3
Codec ID : text
Duration : 1 h 2 min
Language : English
Encoded date : UTC 2017-07-21 20:03:13
Tagged date : UTC 2017-07-21 20:03:13
Bit rate mode : CBR
Menu For : 1,2
00:00:00.000 : Chapter 1
00:00:42.576 : Chapter 2
00:05:08.508 : Chapter 3
00:14:36.542 : Chapter 4
00:26:13.605 : Chapter 5
00:39:41.179 : Chapter 6
00:53:49.093 : Chapter 7
Screenshots
Gilad - Lord of the Abs Series
Gilad - Lord of the Abs Series
Gilad - Lord of the Abs Series
Gilad - Lord of the Abs Series
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Gilad - Lord of the Abs Series
