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Chapters

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00:27:18.467
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00:39:01.934
00:59:52.434
01:01:41.301
01:08:06.901

Begin
Warning Messages + Skill Demonstrations
Warming Up
Push Ups
Dips
Pull Ups
Leg Raises
Squats / Pistols
Cardio
Routines
Stretching
FAQs
End Credits

----------------------Warming Up
----------------------1) Wrist Circle - at ficar solto - 05:50
2) Shoulder Shrugs - at ficar solto - 06:30
3) Arm Circles - At ficar cansado - 07:15
4) Chest Flyes - at ficar solto - 07:50
5) Polichinelo - Mximo

35

----------------------Push Ups
----------------------1) Assisted Push Up - Progresso: 20 - 09:25
2) Halfway Push Up - Progresso: 15 - 10:00
3) Full Push Up - Progresso: 20 - 10:20 (no abrir muito o brao)
4) Open Diamond Push Up - Progresso: 15 - 11:20
5) Full Diamond Push Up - Progresso: 20 - 12:00
6) Incline Push Up - Progresso: 20 - 12:45
7) Incline Diamond Push Up - Progresso: 20 - 13:10
8) Halfway One Arm Up - Progresso: 10 - 13:55
9) Full One Arm Up - Progresso: 05 - 14:15
10) One Arm Explosive Push Up - Progresso: 08 - 15:10
11) One Arm Clap - O MAIS DIFCIL!! - 15:40
----------------------Dips
-----------------------

11

1) Knees Bent Roman Dips - Progresso: 10 - 16:35


2) Full Roman Dips - Progresso: 15 - 16:50
3) Partial Range Dips - Progresso: 10 - 17:20
4) Full Range Dips - Progresso: 20 - 17:50 (peito paralelo a barra)
5) Walking Dips - Progresso: 20 - 18:20 (Vai e volta)
6) Jumping Dips - Progresso: 15 - 18:50
7) Clap Dips - O MAIS DIFCIL - 19:30
----------------------Pull Ups
----------------------1) Australian Pull Ups - Progresso: 20 - 20:45
2) Negative Chin Up - Progresso: 10 - 21:20 (Pulando)
3) Half Range Chin Ups - Progresso: 10 - 21:50

10

4) Full Chin Ups - Progresso: 10 - 22:30 (Peito na barra)

5) Switching Grip Pull Up - Progresso: 15 - 23:10


6) Clap Pull Up - Progresso: 15 - 23:35 (pode roubar com perna)
7) Muscle Up Motion - preparao para o abaixo - 25:20
8) Negative Muscle Up - preparao invertida para o abaixo - 26:30
9) Single Bar Dips - Mantenha o estomago longe da barra - 27:10
10) Muscle Up - O MAIS DIFCIL - 24:40
----------------------Leg Raises
----------------------1) Knee Raises - Progresso: 20 - 27:55

14

2) L Seat Kick Outs - Progresso: 10 - 28:50


3) Half Leg Raises - Progresso: 15 - 29:30
4) Full Leg Raises - Progresso: 10 - 29:45
5) Window Wipers- O MAIS DIFCIL - 30:00
----------------------Squats/Pistols
----------------------1) Half Squats - Progresso: 10 - 31:26
2) Full Squats - Progresso: 10 - 31:45

10

3) Close Squats - Progresso: 20 - 32:20

16

4) Halfway Assisted Pistol Squat - Progresso: 08 - 33:15


5) Full Assisted Pistol Squat - Progresso: 10 - 34:00
6) Half Pistol Squat - Progresso: 5 - 34:20
7) Pistol Squat - Progresso: 8 - 35:00
8) Leaping Pistol - O MAIS DIFCIL - 35:30