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    https://sophisticatedspectra.com/article/drosia-serenity-a-modern-oasis-in-the-heart-of-larnaca.2521391.html

    DROSIA SERENITY
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    RIPT90: Get Ripped in 90 Days - Complete Home Fitness

    Posted By: ParRus
    RIPT90: Get Ripped in 90 Days - Complete Home Fitness

    RIPT90: Get Ripped in 90 Days - Complete Home Fitness
    WEBRip | English | MKV + PDF Guides | 624 x 358 | AVC ~1180 kbps | 29.970 fps
    AC-3 | 160 Kbps | 48.0 KHz | 2 channels | 06:27:43 | 3.66 GB
    Genre: eLearning Video / Fitness, Cardio, Sports, Health

    If you want to melt away fat, build lean muscle and get serious about your fitness, then join Jody Hendrix in RIPT90. RIPT90 includes 14 workouts designed to shred fat and build long lean muscle. Each workout demonstrates modification levels so regardless if you are a beginner, or ready to take it to the next level athletically, this workout is for you. Not only do you get the 14 workouts, also included is a complete training guide, planning calendar and nutrition plan. Only dumbbells or resistance bands are needed to get in the best shape of your life. We also recommend a pull-up bar.
    RIPT Abs, 14 Mins - Focus on ripped abs and strong core
    Back Breaker, 42 Mins - Pushing and pull your way to a cut back
    Minute by Minute, 39 Mins - Fast paced fat burning and muscle toning workout
    Deadlift Killer, 39 Mins - Targets your hamstrings and glutes
    Dirty Dozen, 23 Mins - A head to toe workout
    Shoulder Pressure, 21 Mins - The deltoids are our focus here in this workout
    Chest Shredder, 39 Mins - The pectorals get the RIPT90 treatment
    Death by Thruster, 25 Mins - Multiple muscle groups & max calorie burn
    Stretch, 17 Mins - A head to tow recovery workout
    Ups and Downs, 18 Mins - Jack your heart rate and tone your entire body
    Leg Overhaul, 25 Mins - Hamstrings, glutes and quads get challenged here
    Arm Annihilator, 35 Mins - Curls, dips and much more get those guns ready for the show
    Total Body Tamer, 32 Mins - Cardiovascular and strength building workout
    Metabolic Mania, 25 Mins - Tough fat shedding workout

    Use the included training guide to help plan and schedule your workouts.
    We also provide a complete Nutrition Plan to aid your meal planning, including simple, easy to follow recipes.
    Stay motivated by posting your "BEFORE" photo and tracking your progress with the wall calendar!

    Minute by Minute

    5 pull ups
    10 push ups
    15 unweighted squats

    repeat 20 times

    Dead Lift Killer

    20 Dead-Lifts
    20 One-Leg Dead-Lifts (10 on each leg)
    20 Straight Leg Dead-Lifts
    20 One-Leg Straight Leg Dead-Lifts (10 each leg)
    20 Sumo Dead-Lifts
    25 Sit Ups

    Do this circuit 3 times

    Finisher: 50 Jumping Lunges

    Back Breaker

    Circuit 1 (repeat 3x):
    8 wide grip Pull-Ups
    8 standard grip Pull-Ups
    8 close grip Chin-Ups

    Circuit 2 (repeat 5x):
    10 Bent Over Rows
    10 Explosive Bent Over Rows
    10 Renegade Rows

    Circuit 3 (do once):
    10 Reverse Flys (3 sets)
    10 Pull-Overs (3 sets)
    20 Push-Ups (5 sets)

    Shoulder Pressure

    15 Overhead Press
    10 Sit-ups
    15 Sumo High Pulls (upright rows w/ sumo squat)
    10 Sit-ups

    Repeat Circuit 5x

    Finisher: 25 Lateral Raises

    Metabolic Mania

    Circuit 1 (repeat 3 times):
    10 Slalom Press (skaters while punching light dumbbells)
    10 Spiderman Push-ups
    20 Tuck Jumps

    Circuit 2 (repeat 3 times):
    10 Mountain Climbers
    10 Burpees
    20 Squats

    Circuit 3 (repeat 3 times):
    10 Step Outs (in plank, kick leg underneath you to opposite side, or bring knee to opposite elbow)
    10 Dumbbell Swings (kettlebell swing w/ a dumbbell except you bring the dumbbell/kettlebell all the way overhead)
    20 Jumping Lunges

    Leg Overhaul

    30 seconds of Unweighted Squats (5 sets/15-20 seconds of rest between each set)
    10 Static Lunges (3 sets)
    10 Squats (3 sets)
    Calf Raises – 20 seconds of work/10 seconds of rest (7 sets)
    10 Goblet Squats (3 sets)
    10 Jumping Lunges (6 sets)

    Death by Thruster

    Exercises (repeat 3 times):
    15 Thrusters
    15 Burpee Thrusters
    15 Sumo Thrusters
    15 Lunge Thrusters (15 each leg that is)

    Arm Annihilator

    15 Biceps Curls to Overhead Press (3 sets)
    15 Hammer Curls (3 sets)
    5 Jumping Jacks to 5 Tricep Push-ups (8 rounds no rest)
    5 Biceps Curls with heavy weights (10 sets)
    15 Triceps Dips (3 sets)
    5 Chin-Ups (10 sets)
    50 Sit-ups (3 sets)

    Dirty Dozen

    Exercises (do 2 times):

    12 Tuck Jumps
    12 Pull-ups
    12 Thrusters
    12 Dead-Lifts
    12 Push-ups
    12 Burpees
    12 Fly Traps (core move; lay on back and jackknife straight arms and legs till they touch)
    12 Push Press (he actually just does overhead presses the majority of the time)
    12 Side Knees alternating each side
    12 Dumbbell Swings (kettlebell move except he brings the dumbbell all the way overhead)
    12 Sit-ups
    12 Squats (unweighted)

    Total Body Tamer

    15 Weighted Thrusters (3 sets)
    5 Pull-ups (10 sets)
    5 Push-ups (10 sets)
    10 Clean and Jerk (deadlift, hammer curl and overhead press) (5 sets)
    5 Weighted Burpees (w/ overhead press) (9 sets)
    10 Sit-ups + 10 Dumbbell Swings (5 rounds)

    Ups and Downs

    30 Dumbbell Snatch (single arm but alternate arms; you start with the dumbbell on the ground in front of you and you squat to place it on the ground before switching hands)
    30 Mountain Climbers
    30 Squats
    10 Burpees

    20 Dumbbell Snatch
    20 Mountain Climbers
    20 Squats
    15 Burpees

    10 Dumbbell Snatch
    10 Mountain Climbers
    10 Squats
    20 Burpees

    Chest Shredder

    15 Wide Arm Push-ups
    15 Standard Push-ups
    15 Close Hand Push-ups
    10 T-bar Push-ups (5 each side)
    15 Chest Fly
    15 Chest Press
    25 Sit-ups

    Repeat this circuit 3 times

    Finisher: Forearm Planks, hold for 30 seconds, 5 times

    RIPT Abs

    Sit-Ups
    Hold Forearm Plank for 60 seconds
    Twist Crunches (Russian Twist)
    Plank Knee to Elbow (Spider Plank)

    Repeat Circuit 3 times; 40 reps first time, 30 reps second time and 20 reps 3rd time

    also You can find my other helpful cardio-posts
    (if old file-links don't show activity, try copy-paste them to the address bar)

    General
    Unique ID : 121486746876104209884537578181390072895 (0x5B657F11CF02806CD51C00888AB17C3F)
    Complete name : Total Body Tamer.mkv
    Format : Matroska
    Format version : Version 2
    File size : 319 MiB
    Duration : 33mn 6s
    Overall bit rate : 1 346 Kbps
    Movie name : Total Body Tamer
    Writing application : HandBrake rev5474
    Writing library : libmkv 0.6.5.1

    Video
    ID : 1
    Format : AVC
    Format/Info : Advanced Video Codec
    Format profile : High@L4.1
    Format settings, CABAC : Yes
    Format settings, ReFrames : 5 frames
    Codec ID : V_MPEG4/ISO/AVC
    Duration : 33mn 6s
    Bit rate : 1 180 Kbps
    Width : 624 pixels
    Height : 358 pixels
    Display aspect ratio : 16:9
    Frame rate mode : Constant
    Frame rate : 29.970 (30000/1001) fps
    Color space : YUV
    Chroma subsampling : 4:2:0
    Bit depth : 8 bits
    Scan type : Progressive
    Bits/(Pixel*Frame) : 0.176
    Stream size : 274 MiB (86%)
    Writing library : x264 core 142 r2389 956c8d8
    Encoding settings : cabac=1 / ref=5 / deblock=1:0:0 / analyse=0x3:0x113 / me=umh / subme=8 / psy=1 / psy_rd=1,00:0,00 / mixed_ref=1 / me_range=16 / chroma_me=1 / trellis=1 / 8x8dct=1 / cqm=0 / deadzone=21,11 / fast_pskip=1 / chroma_qp_offset=-2 / threads=9 / lookahead_threads=1 / sliced_threads=0 / nr=0 / decimate=1 / interlaced=0 / bluray_compat=0 / constrained_intra=0 / bframes=3 / b_pyramid=2 / b_adapt=2 / b_bias=0 / direct=3 / weightb=1 / open_gop=0 / weightp=2 / keyint=300 / keyint_min=30 / scenecut=40 / intra_refresh=0 / rc_lookahead=50 / rc=2pass / mbtree=1 / bitrate=1180 / ratetol=1,0 / qcomp=0,60 / qpmin=0 / qpmax=69 / qpstep=4 / cplxblur=20,0 / qblur=0,5 / vbv_maxrate=62500 / vbv_bufsize=78125 / nal_hrd=none / filler=0 / ip_ratio=1,40 / aq=1:1,00
    Language : English
    Default : Yes
    Forced : No
    Color range : Limited
    Color primaries : BT.601 NTSC
    Transfer characteristics : BT.709
    Matrix coefficients : BT.601

    Audio
    ID : 2
    Format : AC-3
    Format/Info : Audio Coding 3
    Mode extension : CM (complete main)
    Format settings, Endianness : Big
    Codec ID : A_AC3
    Duration : 33mn 6s
    Bit rate mode : Constant
    Bit rate : 160 Kbps
    Channel(s) : 2 channels
    Channel positions : Front: L R
    Sampling rate : 48.0 KHz
    Frame rate : 31.250 fps (1536 spf)
    Compression mode : Lossy
    Stream size : 37.9 MiB (12%)
    Language : English
    Default : Yes
    Forced : No
    Screenshots

    RIPT90: Get Ripped in 90 Days - Complete Home Fitness

    RIPT90: Get Ripped in 90 Days - Complete Home Fitness

    RIPT90: Get Ripped in 90 Days - Complete Home Fitness

    RIPT90: Get Ripped in 90 Days - Complete Home Fitness

    RIPT90: Get Ripped in 90 Days - Complete Home Fitness

    ✅ Exclusive eLearning Videos ParRus-blogadd to bookmarks
    Feel free to contact me PM
    when links are dead or want any repost

    RIPT90: Get Ripped in 90 Days - Complete Home Fitness