![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/96/86/00418696_medium.jpg)
Gilad - 15 Targeted Express Workouts [repost]
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/96/86/00418696.jpg)
Gilad - 15 Targeted Express Workouts
2xDVDRip | English | MP4 | 720 x 480 | AVC ~2302 kbps | 29.970 fps
AAC | 161 Kbps | 48.0 KHz | 2 channels | 02:11:17 | 2.26 GB
Genre: eLearning Video / Fitness, Health
2xDVDRip | English | MP4 | 720 x 480 | AVC ~2302 kbps | 29.970 fps
AAC | 161 Kbps | 48.0 KHz | 2 channels | 02:11:17 | 2.26 GB
Genre: eLearning Video / Fitness, Health
"I’ve created these short targeted Express Workouts in order to give people an option for a quick and effective energy boost that deliver results!In here you will find…
Cardio workouts,
Strength/Calorie Burn workouts,
Core workouts and
Sculpting workouts
…that target different muscle areas allowing you to focus on the body parts you wish to work on the most.
Though it is resistance training that will sculpt your body, it is very important to add the Aerobics/Cardio element into the program to help maximize fat burn, strengthen the heart and improve lung capacity.
When combined together these Express Workouts are made to help you get the best possible results in the least amount of time!
In no time you will be able to climb a flight of stairs without getting winded and chase down your kids with out having to take a break on the park bench!
The suggested 8 week schedule is balanced between Strength/Sculpting exercises, Aerobic exercises and stretching. It is given here as a guide line that will show you how you can best progress from one week to the next.
Customize
You can also customize your own workout plan by adding or subtracting specific workouts from the program to help you meet your own individual fitness goals. The program also includes a warm up and a cool down that you should incorporate into starting off and ending any of the other workouts.
The program is designed to give you the flexibility to chose between the 10 minute workouts individually, or between working out to each DVD from beginning to end, for 2 full and thorough 60 minute workouts per DVD!"
also You can look my other last: Fitness-posts
General
Complete name : Cool Down.mp4
Format : MPEG-4
Format profile : Base Media / Version 2
Codec ID : mp42
File size : 90.4 MiB
Duration : 5mn 8s
Overall bit rate mode : Variable
Overall bit rate : 2 462 Kbps
Writing application : HandBrake 0.10.1 2015030800
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 : 5mn 8s
Bit rate : 2 302 Kbps
Width : 720 pixels
Height : 480 pixels
Display aspect ratio : 4:3
Original display aspect rat : 4:3
Frame rate mode : Variable
Frame rate : 29.970 fps
Minimum frame rate : 27.125 fps
Maximum frame rate : 29.970 fps
Standard : NTSC
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Bits/(Pixel*Frame) : 0.222
Stream size : 84.3 MiB (93%)
Writing library : x264 core 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=6 / lookahead_threads=2 / 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=2302 / 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
Color range : Limited
Color primaries : BT.601 NTSC
Transfer characteristics : BT.709
Matrix coefficients : BT.601
Audio
ID : 2
Format : AAC
Format/Info : Advanced Audio Codec
Format profile : LC
Codec ID : 40
Duration : 5mn 8s
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
Stream size : 5.90 MiB (7%)
Title : Stereo / Stereo
Complete name : Cool Down.mp4
Format : MPEG-4
Format profile : Base Media / Version 2
Codec ID : mp42
File size : 90.4 MiB
Duration : 5mn 8s
Overall bit rate mode : Variable
Overall bit rate : 2 462 Kbps
Writing application : HandBrake 0.10.1 2015030800
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 : 5mn 8s
Bit rate : 2 302 Kbps
Width : 720 pixels
Height : 480 pixels
Display aspect ratio : 4:3
Original display aspect rat : 4:3
Frame rate mode : Variable
Frame rate : 29.970 fps
Minimum frame rate : 27.125 fps
Maximum frame rate : 29.970 fps
Standard : NTSC
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Bits/(Pixel*Frame) : 0.222
Stream size : 84.3 MiB (93%)
Writing library : x264 core 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=6 / lookahead_threads=2 / 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=2302 / 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
Color range : Limited
Color primaries : BT.601 NTSC
Transfer characteristics : BT.709
Matrix coefficients : BT.601
Audio
ID : 2
Format : AAC
Format/Info : Advanced Audio Codec
Format profile : LC
Codec ID : 40
Duration : 5mn 8s
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
Stream size : 5.90 MiB (7%)
Title : Stereo / Stereo
Screenshots
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/ab/86/004186ab_medium.png)
Gilad - 15 Targeted Express Workouts [repost]
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/ab/86/004186ab.png)
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/ac/86/004186ac_medium.png)
Gilad - 15 Targeted Express Workouts [repost]
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/ac/86/004186ac.png)
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/aa/86/004186aa_medium.png)
Gilad - 15 Targeted Express Workouts [repost]
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/aa/86/004186aa.png)
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/6b/22/000d226b_medium.gif)
Gilad - 15 Targeted Express Workouts [repost]
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/6b/22/000d226b.gif)
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![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/e8/e1/0026e1e8_medium.jpeg)
Gilad - 15 Targeted Express Workouts [repost]
![Gilad - 15 Targeted Express Workouts [repost]](https://pixhost.icu/avaxhome/e8/e1/0026e1e8.jpeg)