Ballet Body: Upper Body Ultra Sleek Definition

A non-stop program that combines elements from ballet, Pilates and yoga. While it's primarily upper-body focused, you also get a variety of total-body and core routines. Many of the moves are true "fusions" — exercises that integrate multiple techniques into a single sequence (e.g. a Pilates plank that flows into a yoga downward dog). The workout begins with muscle-group-specific floorwork — moves like arabesque push-ups and tricep dip circles. It ends with a standing section that uses light dumbbells for more traditional toning and balance exercises. Throughout, Leah includes lots of options and variations. Clear, straight-forward cuing. Requires 1 to 3 lb. dumbbells. ©2011

http://hotfile.com/dl/160284973/4c79151/UPPER.part1.rar.html
http://hotfile.com/dl/160284030/d0846b8/UPPER.part2.rar.html

Ballet Body: Lower Body Extreme Elongation

A mostly-standing program that features a variety of barre-style exercises (but also includes elements from yoga and Pilates). It's a continuously flowing workout designed to give you the long, lean legs of a dancer. The program begins with barrework — ballet moves like arabesques, turn-ins, relevés and pliés. These classic routines are frequently intensified with position variations (e.g. pliés on the balls of your feet are extra challenging; they also tone your calves and improve balance). The ending floorwork includes leg extensions, bridge moves and lying leg lifts (often enhanced with small pulses). Requires a barre or heavy/solid chair (you're pulling against the "barre" in some exercises). ©2011

http://hotfile.com/dl/160285817/575020d/LOWER.part1.rar.html
http://hotfile.com/dl/160284570/bd11fbf/LOWER.part2.rar.html

Mari Winsor's Lower Body Pilates

Each segment targets one specific area: hips/waist, thighs or buttocks. In less than 25 minutes, you can tone your individual "trouble spot" (or do the complete program to reshape your entire lower body). The first section combines abdominal corework with varied hip-focused exercises. The second is more "power Pilates." It works your inner and outer thighs with scissor kicks, bicycles and "hot potatoes." The buttocks program ranges from simple leg abductions and leg kicks to "double knee kicks" and "sphinx position" moves. As always, Mari's cuing is friendly and easy to follow, but also relentlessly focused on proper form ("technique is everything!"). ©2012

http://hotfile.com/dl/159542906/9596b80/mari_winsor_lower_body_pilates_gaiam.part1.rar.html
http://hotfile.com/dl/159543060/24560d2/mari_winsor_lower_body_pilates_gaiam.part2.rar.html

SparkPeople 28 Day Bootcamp

An exceptionally varied mix of cardio and toning exercises led by a very friendly instructor. You can do the entire workout or choose one of the shorter pre-programmed premixes (e.g. just: warm-up, aerobics segment, cooldown). Each section is different. The aerobic portion features a blend of cardio classics, kickbox and athletic moves (often with fast-paced "bursts"). The aero/tone segment alternates one-minute fat-burning intervals with longer/tougher toning sequences. The next section emphasizes time-efficient, multi-muscle toning (e.g. working your upper and lower body at the same time). The final series combines traditional body-sculpting with kettlebell-inspired exercises (using a single dumbbell). Requires 3 to 8 lb. dumbbells. DVD includes a recipe book and 28-day workout calendar. ©2011.

http://hotfile.com/dl/160182949/0c5f167/SparkPeople_28_Day_BootCamp_with_Coach_Nicole.part1.rar.html
http://hotfile.com/dl/160182948/8189aaa/SparkPeople_28_Day_BootCamp_with_Coach_Nicole.part2.rar.html
http://hotfile.com/dl/160179968/9a0d54e/SparkPeople_28_Day_BootCamp_with_Coach_Nicole.part3.rar.html

Billy Blanks' Tae Bo Express

Eight short segments, each with a different workout style or fitness goal. They all feature Billy's legendary energy, motivation and effectiveness. Each of the four aerobic segments emphasizes a different technique — punches/jabs, fast-footwork, varied kicks or a mix of all three motions. The three aero/tone programs blend targeted toning into classic Tae Bo fat-burning. They include both aero/tone intervals and targeted body-sculpting sequences (e.g. all upper body or all lower body). The all-toning section is primarily abs focused. No equipment needed; Billy uses controlled moves and your own body weight for resistance. ©2012. 

http://hotfile.com/dl/156714928/542eb78/Billy_Blanks_-_Tae_Bo_Express_-_8_Different_10-Minute_Workouts_(AVI).part1.rar.html
http://hotfile.com/dl/156714964/8587c21/Billy_Blanks_-_Tae_Bo_Express_-_8_Different_10-Minute_Workouts_(AVI).part2.rar.html
http://hotfile.com/dl/156713747/57a50ee/Billy_Blanks_-_Tae_Bo_Express_-_8_Different_10-Minute_Workouts_(AVI).part3.rar.html

TAPOUT XT

TapouT XT is a true mixed martial arts (MMA) style, extreme home fitness program. Lose weight, build lean muscle, and get ripped in 90 days! No weights, no pull-ups and no gym memberships. Pro trainer and MMA conditioning coach, Mike Karpenko, leads you through 12-sweat drenching, super-charged MMA style workouts in your own home to give you that rock hard TapouT body you want. You just need to Come And Get It!


http://tapoutxt.com/

https://rapidshare.com/files/746126772/TapouT_XT_D00_Instructional_Strike_Training.avi

https://rapidshare.com/files/4183664064/TapouT_XT_D01_Strength___Force_Upper.part1.rar
https://rapidshare.com/files/1044096375/TapouT_XT_D01_Strength___Force_Upper.part2.rar
https://rapidshare.com/files/3448294706/TapouT_XT_D01_Strength___Force_Upper.part3.rar

https://rapidshare.com/files/527411972/TapouT_XT_D02_Plyo_XT.part1.rar
https://rapidshare.com/files/4151103167/TapouT_XT_D02_Plyo_XT.part2.rar
https://rapidshare.com/files/246399163/TapouT_XT_D02_Plyo_XT.part3.rar

https://rapidshare.com/files/4052645872/TapouT_XT_D03_Cross_Core_Combat.part1.rar
https://rapidshare.com/files/556497107/TapouT_XT_D03_Cross_Core_Combat.part2.rar

https://rapidshare.com/files/1757317544/TapouT_XT_D04_Competition_Core.part1.rar
https://rapidshare.com/files/1548114963/TapouT_XT_D04_Competition_Core.part2.rar

https://rapidshare.com/files/901596706/TapouT_XT_D05_Buns___Guns_XT.part1.rar
https://rapidshare.com/files/255858826/TapouT_XT_D05_Buns___Guns_XT.part2.rar

https://rapidshare.com/files/1820739087/TapouT_XT_D06_Yoga_XT.part1.rar
https://rapidshare.com/files/2143390153/TapouT_XT_D06_Yoga_XT.part2.rar
https://rapidshare.com/files/2910160669/TapouT_XT_D06_Yoga_XT.part3.rar

https://rapidshare.com/files/1584279927/TapouT_XT_D07_Sprawl___Brawl.part1.rar
https://rapidshare.com/files/1425405935/TapouT_XT_D07_Sprawl___Brawl.part2.rar

https://rapidshare.com/files/251220223/TapouT_XT_D08_Muay_Thai.part1.rar
https://rapidshare.com/files/1667591665/TapouT_XT_D08_Muay_Thai.part2.rar

https://rapidshare.com/files/3799839387/TapouT_XT_D09_Ripped_Conditioning.part1.rar
https://rapidshare.com/files/2654687972/TapouT_XT_D09_Ripped_Conditioning.part2.rar

https://rapidshare.com/files/373057847/TapouT_XT_D10_Ultimate_Abs_XT.avi

https://rapidshare.com/files/2231333450/TapouT_XT_D11_Cardio_XT.part1.rar
https://rapidshare.com/files/1485090856/TapouT_XT_D11_Cardio_XT.part2.rar

https://rapidshare.com/files/713140604/TapouT_XT_D12_Legs___Back.part1.rar
https://rapidshare.com/files/2402183885/TapouT_XT_D12_Legs___Back.part2.rar

https://rapidshare.com/files/1732339967/TapouT_XT_Success_Story_.avi

https://rapidshare.com/files/407159609/TapouT_XT.pdf
https://rapidshare.com/files/62294456/Tapout_XT2.pdf

https://hotfile.com/dl/155874620/9d58626/Buns_and_Guns.part1.rar.html
https://hotfile.com/dl/155877147/1aedea6/Buns_and_Guns.part2.rar.html
https://hotfile.com/dl/155891801/0b7a1fc/Buns_and_Guns.part3.rar.htm

https://hotfile.com/dl/155893886/c2e5ba0/Cardio.part1.rar.html
https://hotfile.com/dl/155933019/a58202f/Cardio.part2.rar.html
https://hotfile.com/dl/155934377/9ca7721/Cardio.part3.rar.html
https://hotfile.com/dl/155935568/2b32bcf/Cardio.part4.rar.html

https://hotfile.com/dl/155938365/a8a3b12/Muay_Thai.part1.rar.html
https://hotfile.com/dl/155951462/561a972/Muay_Thai.part2.rar.html

https://hotfile.com/dl/155953367/5d35797/Plyo.part1.rar.html
https://hotfile.com/dl/155961609/476420a/Plyo.part2.rar.html
https://hotfile.com/dl/155965015/d3881e2/Plyo.part3.rar.html

https://hotfile.com/dl/155968264/8db11a6/Ripped_Conditioning.part1.rar.html
https://hotfile.com/dl/155969941/e39959f/Ripped_Conditioning.part2.rar.html
https://hotfile.com/dl/155971470/e309681/Ripped_Conditioning.part3.rar.html
https://hotfile.com/dl/155972349/13f0d3d/Ripped_Conditioning.part4.rar.html

https://hotfile.com/dl/155974904/61658d4/Sprawl.part1.rar.html
https://hotfile.com/dl/155976091/82453c5/Sprawl.part2.rar.html
https://hotfile.com/dl/155977579/d7446dc/Sprawl.part3.rar.html

https://hotfile.com/dl/155977115/9cbf566/Strength_Force_Upper.part1.rar.html
https://hotfile.com/dl/155980062/143c36d/Strength_Force_Upper.part2.rar.html
https://hotfile.com/dl/155981428/8876d86/Strength_Force_Upper.part3.rar.html
https://hotfile.com/dl/156070753/ffc55f2/Strength_Force_Upper.part4.rar.html
https://hotfile.com/dl/156072582/6a6b4cb/Strength_Force_Upper.part5.rar.html

https://hotfile.com/dl/156052105/8636803/Ultimate_Abs.rar.html

https://hotfile.com/dl/156055918/e1e87d6/Strike_Training.rar.html

https://hotfile.com/dl/156057648/d379a56/Yoga.part1.rar.html
https://hotfile.com/dl/156063436/1971fc7/Yoga.part2.rar.html
https://hotfile.com/dl/156068065/6920fb4/Yoga.part3.rar.html

https://hotfile.com/dl/156144235/60ac4b7/Cross_Core_Combat.part1.rar.html
https://hotfile.com/dl/156146788/a1ded0f/Cross_Core_Combat.part2.rar.html
https://hotfile.com/dl/156152948/65b5183/Cross_Core_Combat.part3.rar.html

https://hotfile.com/dl/156155041/92d7299/Compition_Core.part1.rar.html
https://hotfile.com/dl/156156146/dc62f76/Compition_Core.part2.rar.html
https://hotfile.com/dl/156157428/7cec7fe/Compition_Core.part3.rar.html

https://hotfile.com/dl/156214833/fb6f0fa/Legs_And_Back.part1.rar.html
https://hotfile.com/dl/156216350/244fdeb/Legs_And_Back.part2.rar.html
https://hotfile.com/dl/156217562/837f9e6/Legs_And_Back.part3.rar.html

https://hotfile.com/dl/156257520/82d6b9f/TapouT_XT.pdf.html - Workout Calendar
https://hotfile.com/dl/156257548/302764e/Tapout_XT2.pdf.html - Fitness Guide

TapouT XT_D00 Instructional Strike Training - 00:07:15, 103 Mb

https://hotfile.com/dl/156258836/2742e13/TapouT_XT_D00_Instructional_Strike_Training.avi.html

TapouT XT_D1 Strength & Force Upper - 01:13:11, 1.02 GB

https://hotfile.com/dl/156265677/c380dbd/TapouT_XT_D01_Strength__Force_Upper.part1.rar.html
https://hotfile.com/dl/156265479/71023ab/TapouT_XT_D01_Strength__Force_Upper.part2.rar.html
https://hotfile.com/dl/156264110/3b4f80f/TapouT_XT_D01_Strength__Force_Upper.part3.rar.html

TapouT XT_D02 Plyo XT - 00:52:43, 754 Mb

https://hotfile.com/dl/156281916/a5de0a9/TapouT_XT_D02_Plyo_XT.part1.rar.html
https://hotfile.com/dl/156281908/2fd2535/TapouT_XT_D02_Plyo_XT.part2.rar.html
https://hotfile.com/dl/156276554/1aeea15/TapouT_XT_D02_Plyo_XT.part3.rar.html

password - aerobic

Jessica Smith's 10 Lbs. Down Total Body Tune Up

Intervals of near-anaerobic-speed cardio alternated with fast-paced toning exercises. Your heart rate never drops -- this program keeps you constantly moving with quick transitions and well-paired aero/tone sequences (e.g. a mountain climber aerobic segment that flows into a similar-position plank toning series is non-stop motion). The cardio exercises are truly challenging. You don't simply "follow the beat;" instead, you "move as fast as you can!" The standing and floor toning intervals are also well-designed. They often feature compound exercises with skillfully intensified versions of classic moves (e.g. an ab crunch with straight legs). Clear, precise cuing. Requires 3 to 5 lb. dumbbells. 698MB.

http://hotfile.com/dl/153514809/440d0b8/10_POUNDS_DOWN.part1.rar.html
http://hotfile.com/dl/153516424/5b3b4a1/10_POUNDS_DOWN.part2.rar.html

Leslie Sansone's Ultimate 5 Day Walk Plan

Five easy-to-follow workouts that start with aerobics and end with body sculpting. Every day of the week, you'll burn fat, then tone a different muscle group. Each workout uses a unique sequence of the same color-coded cardio segments (e.g. the first workout progression is yellow, red and green; the second workout is blue, yellow, green and purple). Each 12-minute segment boosts the intensity with overhead arm motions and a fast, end-of-segment burst. One section has higher-impact moves; one has a short mambo sequence; the others are basic walking-style exercises. The workouts end with body-part-targeted toning — abs, arms, legs or chest. Requires 1 to 5 lb. dumbbells. Total unduplicated video footage: 85 minutes. 

Monday: 3 Mile Walk + Ab Session, Tuesday: 4 Mile Walk + Arm Session, Wednesday: 1 Mile Walk + Leg Session, Thursday: 2 Mile Walk + Chest & Back Session, Friday: 5 Mile Walk + Full Body Stretch

That’s one Big calorie-burning week! And the full body toning targets all key areas – no muscle is left behind!

The DVD completely takes the guesswork out of planning your fitness routine. With the Ultimate 5 Day Walk Plan you get a simple plan to follow each week to help you reach your health and weight loss goals.

http://hotfile.com/dl/153618383/05f91cc/ULTIMATE_5_DAY_WALK.part1.rar.html
http://hotfile.com/dl/153620778/68bb355/ULTIMATE_5_DAY_WALK.part2.rar.html
http://hotfile.com/dl/153619489/c9f8556/ULTIMATE_5_DAY_WALK.part3.rar.html

Jessica Smith's 10 Pounds Down Weight Loss Cardio Mix

A balanced mix of aerobic techniques followed by targeted toning exercises. The fast/slow cardio intervals are carefully paced to keep you interested, energized and motivated. They alternate lower-impact dance-aerobic segments with higher-impact athletic/boxing intervals (from simple V-steps and grapevines to boxer shuffles and "single leg scissor jumps"). The toning is also well-designed and unusually varied. The first segment targets your total-body; the second is ab-focused. They both include traditional and Pilates exercises plus functional fitness routines (often with creative modifications to boost intensity). Straight-forward, friendly, one-on-one cuing. 820MB

http://hotfile.com/dl/152793310/62c1ece/10_POUNDS_DOWN_CARIDO_MIX_.part1.rar.html
http://hotfile.com/dl/152794891/327789b/10_POUNDS_DOWN_CARIDO_MIX_.part2.rar.html
http://hotfile.com/dl/152797547/8df66d9/10_POUNDS_DOWN_CARIDO_MIX_.part3.rar.html

Kelly Coffey-Meyer's 30 Minutes To Fitness:Your Best Body

Two back-to-basics, superset programs — working a single muscle group with multiple exercises before advancing on to the next area. It’s a focused, easy-to-follow approach that gets results. The moves are proven classics, often tweaked with balance, functional fitness or rotation variations. The progressions are well-planned; each exercise just naturally flows into the next. Kelly also matches the weight level to the movement (e.g. heavier dumbbells for the lower body, lighter weights for the upper body). Requires two sets of dumbbells (e.g. 5 and 10 lb.). Both AVI

Workout 1.02 GB

http://hotfile.com/dl/152033204/e28f23d/YOUR_BEST.part1.rar.html
http://hotfile.com/dl/152033454/03aa2ec/YOUR_BEST.part2.rar.html
http://hotfile.com/dl/152033327/a436b28/YOUR_BEST.part3.rar.html

Yoga 85MB

http://hotfile.com/dl/152034826/4815940/Yoga.rar.html