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Tom Holland Total Body Workout 1/2, Total Ab Workouts (DVDRip) 2006

Книга Tom Holland Total Body Workout 1/2, Total Ab Workouts (DVDRip) 2006


Tom Holland Total Body Workout
A Scientifically-Based Fat-Burning, Muscle Toning And Abdominal Workout, All-In-One!
"This is one impressive video. Truly, I've seen a lot of video workouts over the past couple of decades, many with much flashier settings and big name stars, but Tom Holland's tight little video is hard to top. You'll feel like you've hired a personal trainer to come to your home, and that's what Holland's striving for."

Tom Holland has a Master's Degree in exercise Science & Sports, Psychology and has been certified by NSCA-CSCS, NASM, ACE & AFAA. He his a member of PowerBar's Team Elite and has completed numerous marathons, ultra marathons and is a 10-time Ironman Triathalon finisher.
Here is the workout breakdown
Warm-up-1 minute
Light Stretches-1.5 minutes
Cardio Interval-30 seconds
Squats-15 reps
Alternating Biceps Curl-12 reps each arm
Plie Squats-15 reps
Alternating Biceps Curl-12 reps each arm
Toe-In Squats (done with toes turned slightly inward in standard squat position)-15 reps
Cardio Interval-30 seconds
Elapsed time: 8 minutes
Crunches-15 reps
Pushups-10 reps
Overhead Shoulder Presses-12 reps
Static Lunges-10 reps each leg
Overhead Shoulder Presses-12 reps
Cardio Interval-30 seconds
Elapsed time: 11 minutes, 50 seconds
Oblique Crunches (bent legs over to one side, lift upper body in crunch motion)-15 reps each side
Pushups-10 reps
One-Arm Dumbbell Rows-12 reps each arm
Front Lunges-10 reps each leg
One-Arm Dumbbell Rows-12 reps each arm
Cardio Interval-30 seconds
Elapsed time: 17 minutes, 15 seconds
Lower Abdominal Crunches (legs in air bent at 90-degree angle)-15 reps
Pushups-10 reps
Triceps Kickback-12 reps each arm
Alternating Front Lunges-10 reps each leg
Triceps Kickback-12 reps each arm
Cardio Interval-30 seconds
Elapsed time: 22 minutes
Crunches-15 reps
Alternating Front Raises-12 reps each arm
Backward (Reverse) Lunges-10 reps each leg
Alternating Front Raises-12 reps each arm
Cardio Interval-30 seconds
Elapsed time: 26 minutes, 15 seconds
Oblique Crunches-15 reps each side
Lateral Raises-12 reps
Alternating Backward (Reverse) Lunges-10 reps each leg
Lateral Raises-12 reps
Cardio Interval-30 seconds
Elapsed time: 30 minutes, 10 seconds
Lower Ab Crunches-15 reps
Pushups-10 reps
Alternating Biceps Curl-12 reps each arm
Overhead Shoulder Press-12 reps
One-Arm Dumbbell Rows-12 reps each arm
Triceps Kickback-12 reps each arm
Alternating Front Raises-12 reps each arm
Lateral Raises-12 reps
Front/Back Lunge (right leg moving, left leg stationary)-10 reps (watch count here)
Lower Ab Crunches-10 reps
Oblique Crunches-10 reps each side
Crunches-10 reps
Pushups-10 reps
Front/Back Lunge (left leg moving, right leg stationary)-10 reps each side
Cardio Interval-30 seconds
Elapsed time: 41 minutes
Stretch (same stretches as beginning)-1.5 minutes
Total Elapsed Time: 42 minutes, 30 seconds
Instructor comments: Tom is a very friendly, no-nonsense, down-to-business instructor. He cues well: enough to remind you of proper form without taking up too much time, tells you what's coming, gives other pointers where appropriate.
He also has excellent credentials: Master's Degree in Exercise Science; Certified Strength and Conditioning Specialist; Certified by NSCA, ACE, NASM and AFAA; among others.
Tom Holland's Total Body Workout 2
"If your home video library is a graveyard for one-trick-pony tapes Tom Holland's Total Body Workout is the fix. Strength cardio & ab workout with a no-nonsense approach. Total Body Workout is a scientifically based fat burning muscle toning and abdominal workout all in one great DVD!Tom Holland has a Master's Degree in exercise Science & Sports Psychology and has been certified by NSCA-CSCS NASM ACE & AFAA. He his a member of PowerBar's Team Elite and has completed numerous marathons ultra marathons and is a 10-time Ironman Triathalon finisher."
Tom Holland's Total Ab Workout
Total Abdominal Workouts with Lower Back Exercises! Tom has assembled the most effective abdominal exercises to create four completely different abdominal routines that will strengthen and tone your midsection fast. Each workout includes lower back exercises designed to strengthen your entire core. Perfect for both preventing and eliminating low back pain.
Tom provides a very high level of variety in a short time (every segment features six different exercises, all designed to work your abs in multiple dimensions). Each workout starts with the basics and then smoothly increases the resistance (e.g. adding a pulse or raising your leg). The individual workouts also build in intensity; the first is beginner-level, while the fourth uses dumbbells for an intermediate challenge. Requires 3 to 5 lb. dumbbells.
Автор: Tom Holland
Название: Total Body Workout 1/2, Total Ab Workouts
Производство: USA
Год: 2006
Продолжительность: 1:37:45
Качество: DVDRip
Формат: MKV
Язык: Английский
Размер: 484.26 Mб
Видео кодек: H.264
Аудио кодек: : AAC
Видео: x264 build 1732, 704x480, 4:3, 462-549 kbps, 29,97 fps
Аудио: AAC LC, 102-131 kbps, 48 kHz, 2ch
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