BarStarzz Media Infoo

Chapters 00:00:00.000 00:00:05.700 00:05:20.167 00:08:34.500 00:15:50.500 00:19:39.867 00:27:18.467 00:30:22.967 00:35:42.534 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 - até ficar solto - 05:50 2) Shoulder Shrugs - até ficar solto - 06:30 3) Arm Circles - Até ficar cansado - 07:15 4) Chest Flyes - até ficar solto - 07:50 5) Polichinelo - Máximo

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----------------------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 (não abrir muito o braço) 4) Open Diamond Push Up - Progresso: 15 - 11:20 5) Full Full Diamond Diamond Push Up Up - Progresso Progresso: : 20 - 12:00 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 DIFÍCIL!! - 15:40 ----------------------Dips -----------------------

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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 DIFÍCIL - 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

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

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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 - preparação para o abaixo - 25:20 8) Negative Muscle Up - preparação invertida para o abaixo - 26:30 9) Single Bar Dips - Mantenha o estomago longe da barra - 27:10 10) Muscle Up - O MAIS DIFÍCIL - 24:40 ----------------------Leg Raises ----------------------1) Knee Raises - Progresso: 20 - 27:55

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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 DIFÍCIL - 30:00 ----------------------Squats/Pistols ----------------------1) Half Squats - Progresso: 10 - 31:26 2) Full Squats - Progresso: 10 - 31:45

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

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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 DIFÍCIL - 35:30