300 Spartan Workout Program
My 16 Weeks To Six Pack Abs Workout Program
Год выпуска: 2007
Вид спорта: физподготовка
Продолжительность: 10x2.30 мин
Язык комментариев: английский
Описание:
Тренировка 300 спартанцев - домашняя версия.
10 различных роликов с разными программами тренировок.
Arnel Ricafranca - fitness expert, fitness boot camp coach, author, and a motivational speaker. I have authored and co-authored several books with the top experts in the industry. I am also the founder of www.iwantsixpackabs.com, the most in demand six pack abs workout program on the net. I have been featured as a fitness expert in numerous media such as Ebru TV, Morris Health and Life magazine, Jersey 101.5 F.M. (radio station), KTRE ABC 9 online news, and New Jersey Life magazine.
Качество: WEBRip
Формат: Flash Video
Видео: FLV4, 320x240 (4:3), ~355 Kbps, 30.000 fps
Аудио: MPEG Audio Layer 3, 44,1 KHz, 2 ch., 64Kbps
1,000 Calorie Challenge - Joel Marion and Arnel Ricafranca [2010 г., фитнес, DVDRip, ENG] (Видеоуроки)
Скриншоты и техн. данные
300 Workout 1
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 1.flv
Format : Flash Video
File size : 5.93 MiB
Duration : 2mn 20s
Overall bit rate : 355 Kbps
Tagging application : FlixEngineWindows_8.0.9.0 (www.on2.com)
Video
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Codec ID : 4
Duration : 2mn 20s
Bit rate : 275 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.120
Stream size : 4.71 MiB (79%)
Audio
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Format version : Version 1
Format profile : Layer 3
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Codec ID : 2
Codec ID/Hint : MP3
Duration : 2mn 20s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.07 MiB (18%)
300 Workout 2
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 2.flv
Format : Flash Video
File size : 9.90 MiB
Duration : 3mn 21s
Overall bit rate : 412 Kbps
Tagging application : FlixEngineWindows_8.0.10.1 (www.on2.com)
Video
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Codec ID : 4
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Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.144
Stream size : 8.15 MiB (82%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 21s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.54 MiB (16%)
300 Workout 3
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 3.flv
Format : Flash Video
File size : 9.03 MiB
Duration : 3mn 23s
Overall bit rate : 372 Kbps
Tagging application : FlixEngineWindows_8.0.9.1 (www.on2.com)
Video
Format : VP6
Codec ID : 4
Duration : 3mn 23s
Bit rate : 292 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.127
Stream size : 7.26 MiB (80%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 23s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.55 MiB (17%)
300 Workout 4
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 4.flv
Format : Flash Video
File size : 8.62 MiB
Duration : 3mn 20s
Overall bit rate : 361 Kbps
Tagging application : FlixEngineWindows_8.0.9.1 (www.on2.com)
Video
Format : VP6
Codec ID : 4
Duration : 3mn 19s
Bit rate : 282 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.122
Stream size : 6.88 MiB (80%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 20s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.53 MiB (18%)
300 Workout 5
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 5.flv
Format : Flash Video
File size : 8.49 MiB
Duration : 3mn 14s
Overall bit rate : 366 Kbps
Tagging application : FlixEngineWindows_8.0.9.1 (www.on2.com)
Video
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Codec ID : 4
Duration : 3mn 14s
Bit rate : 286 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.124
Stream size : 6.79 MiB (80%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 14s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.49 MiB (17%)
300 Workout 6
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 6.flv
Format : Flash Video
File size : 9.95 MiB
Duration : 3mn 24s
Overall bit rate : 408 Kbps
Tagging application : FlixEngineWindows_8.0.9.1 (www.on2.com)
Video
Format : VP6
Codec ID : 4
Duration : 3mn 24s
Bit rate : 327 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.142
Stream size : 8.17 MiB (82%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 24s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.56 MiB (16%)
300 Workout 7
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 7.flv
Format : Flash Video
File size : 9.80 MiB
Duration : 3mn 22s
Overall bit rate : 406 Kbps
Tagging application : FlixEngineWindows_8.0.9.1 (www.on2.com)
Video
Format : VP6
Codec ID : 4
Duration : 3mn 22s
Bit rate : 325 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.141
Stream size : 8.03 MiB (82%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 22s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.55 MiB (16%)
300 Workout 8
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 8.flv
Format : Flash Video
File size : 9.51 MiB
Duration : 3mn 15s
Overall bit rate : 408 Kbps
Tagging application : FlixEngineWindows_8.0.9.1 (www.on2.com)
Video
Format : VP6
Codec ID : 4
Duration : 3mn 15s
Bit rate : 328 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.142
Stream size : 7.81 MiB (82%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 15s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.49 MiB (16%)
300 Workout 9
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 9.flv
Format : Flash Video
File size : 9.81 MiB
Duration : 3mn 22s
Overall bit rate : 407 Kbps
Tagging application : FlixEngineWindows_8.0.10.1 (www.on2.com)
Video
Format : VP6
Codec ID : 4
Duration : 3mn 22s
Bit rate : 326 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.142
Stream size : 8.05 MiB (82%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 22s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.54 MiB (16%)
300 Workout 10
MI
Код:
General
Complete name : F:\Фитнес и аэробика\300 Spartan Workout Program\300 Workout 10.flv
Format : Flash Video
File size : 9.72 MiB
Duration : 3mn 20s
Overall bit rate : 407 Kbps
Tagging application : FlixEngineWindows_8.0.10.1 (www.on2.com)
Video
Format : VP6
Codec ID : 4
Duration : 3mn 20s
Bit rate : 327 Kbps
Width : 320 pixels
Height : 240 pixels
Display aspect ratio : 4:3
Frame rate mode : Constant
Frame rate : 30.000 fps
Bit depth : 8 bits
Bits/(Pixel*Frame) : 0.142
Stream size : 7.98 MiB (82%)
Audio
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 2
Codec ID/Hint : MP3
Duration : 3mn 20s
Bit rate mode : Constant
Bit rate : 64.0 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 1.53 MiB (16%)
Дополнительно
About The Creator of I Want Six Pack Abs
Arnel Ricafranca
I am a fitness expert, fitness boot camp coach, author, and a motivational speaker. I have authored and co-authored several books with the top experts in the industry. I am also the founder of www.iwantsixpackabs.com, the most in demand six pack abs workout program on the net. I have been featured as a fitness expert in numerous media such as Ebru TV, Morris Health and Life magazine, Jersey 101.5 F.M. (radio station), KTRE ABC 9 online news, and New Jersey Life magazine. Below are my qualifications:
Bachelor Degree in Health and Exercise Science
Certified AFAA Personal Trainer
Certified C.O.R.E Instructor Level I
Certified C.O.R.E Instructor Level I
Certified By The American Strength Training Insitute
Certified NESTA Fitness Nutrition Coach
Certified CPR Healthcare Provider Insured
So why am I doing this? Why did I create this site?
Well, I have two reasons.
FIRST REASON
I used to have great abs while I was attending Rowan University to study Health and Execise Science. After I finished my studying at Rowan University, I started helping other people to lose weight and to get in better shape. As I got busier with my clients, I had less and less time for myself to keep in shape.
Eventually my six pack turned into a beer keg. As days passed by, I became weaker and weaker. Now..... I WANT MY SIX PACK ABS BACK AGAIN AND BE STRONGER AND HEALTHIER THAN EVER.
I am putting my career on the line. I am proving to the whole world that I can get six pack abs in 16 weeks or less. If I can't do it by that time, I will be making a fool of myself. Once I have hundreds or even thousands of people watching me with my every move, there is no turning back. There will be no more excuses. It will force me to actually take my time out of my busy schedule to get myself in shape.
SECOND REASON AND THE MAIN REASON
Another reason why I am taking this journey is to help YOU get your six pack abs. Through my quest for my six pack abs, I will be taking a video of myself showing you the best exercises that you can do at home so that we can achieve this goals together.
I will be video taping my workout sessions so that you can learn from me. In addition, I will reveal to you how to boost your metabolism so that you are burning fat through out the day (and not just when you are exercising). I am committed to provide you high quality fitness information so that you can discover once and for all how to get your six pack abs.
Most likely, you are fed up with all the hype, all the lies, and all the deceptions fed to you by the weight loss and fitness industry. I am here to help you clear out the myths and help you understand that YOU too can also have great abs. I am here to provide you the real truth about getting six pack abs.
Спасибо Angel-teenager за помощь по восстановлению оформления релиза!
