Rabu, 28 Mei 2014

ABS BODY BUILDER (DIFFICULT : MEDIUM)



ABS BODY BUILDER (DIFFICULT : MEDIUM)

1. ABS AND CORE ROUTINE
  • Swing Front Levers ( 6 Repeat )
  • V - Ups ( 8 Repeat )
  • Leg Raises ( 10 Repeat )
  • L-Sit Bend Arm Handstand ( 6 Repeat )
  • Plank ( 1 Minute )
  • Back Lever ( 5 Second )
Note : 
  • Do 4 Cycles
  • Rest 3 Minute Each Cycles
  • Rest 30 Second Each Exercise

2. ABS ROUTINE


  • Leg Raises 90 Degree ( 10 Repeat )
  • Straight Leg In And Outs ( 10 Repeat )
  • Leg Raises To Bar ( 10 Repeat )
  • Front Lever Raises ( 10 Repeat )
  • Knee Raises ( 30 Repeat )
  • 90 Degree Legs Hold ( 15 Second )
Note :
  • Do 5 Cycles
  • Rest 1 Minute Each Cycles
  • Rest 5 Second (Minimum) And 15 Second (Maximum) Each Exercises
3. KILLER ABS ROUTINE













  • Star Toe-Touch Sit-Ups ( 15 Repeat )
  • Knee Hugs ( 15 Repeat )
  • Bycycles Crunches ( 50 Repeat )
  • V-Sit Ups ( 10 Repeat )
  • Crunches ( 30 Repeat )
  • Lying Leg Lifts ( 20 Repeat )
  • Jump Rope ( 1 Minute )
Note :
  • Do 5 Cycles
  • 2-3 Minutes Rest Each Cycles
  • 10 Second Rest Each Exercises
4. PARK ABS ROUTINE









  • Full Leg Raises ( 10 Repeat )
  • Crunches ( 20 Repeat )
  • Windshield Wipers ( 10 Repeat )
  • Hanging Oblique Raises ( 10 Repeat Each Side)
  • Knee Raises ( 10 Repeat )
  • Crunches ( 20 Repeat )
  • Hanging Leg Raises ( 10 Repeat )
Note :
  • Do 4 Cycles
  • 3 Minutes Rest Each Cycles
  • Rest 5 Second (Minimum) And 15 Second (Maximum) Each Exercises
5. FRANK'S KILLER ABS









  • Laying Down Crossed Leg Raises ( 15 Repeat )
  • Half Burpees ( 15 Repeat )
  • Laying Down Raises Leg Feet Touch ( 15 Repeat )
  • Half Burpees ( 15 Repeat )
  • Oblique Crunches ( 15 Repeat Each Side )
  • Half Burpees ( 15 Repeat )
Note :
  • Do 3 Cycles
  • 3 Minutes Rest Each Cycles
  • Rest 5 Second (Minimum) And 15 Second (Maximum) Each Exercises

Minggu, 25 Mei 2014

STREET WORKOUT LAMPUNG #WeGrabYourJunkActivity




STREET WORKOUT LAMPUNG #WeGrabYourJunkActivity










Selasa, 25 Februari 2014

Gerakan Basic Calisthenics "Indobarian" Street Workout





1. Squats
2. Push Up
3. Diamond Push Up
4. Pull Up
5. Chin Up
6. Leg Raise - 1
7. Leg Raise - 2
8. Burpee

Kamis, 13 Februari 2014

INDOBARIAN MENU (Bonus Training)




Challenges Requirements :

- Ben franklin 100 reps
- Sparta 300 reps
- Crazy 500 reps
- Insane 1000 reps

Bonus training :

- Unyu abs 
- Ghettho run
- Gorilla

INDOBARIAN MENU (The PURPLE SHIRT CLAN)



The PURPLE SHIRT CLAN 


-5 Burpee 
-5 Muscle ups
-5 Front Levers
-10 Wiper 5 right n 5 left
-5 Cross overs

Requirements : (3 sets) Under 5 minutes


Noted : 

- After burpee hands grip keep holding on the bar

INDOBARIAN MENU (The BLUE SHIRT CLAN)



The BLUE SHIRT CLAN

- 10 Push ups
- 10 Diamond push ups
- 10 Pull ups
- 10 Chin ups
- 10 Straight dips/dips + hang abs 5 second (10 counts)

Requirements : (3 sets) Under 10 minutes


Noted : 

- Each target rest only 5 second
- Recovery rest only after 1 sets in a row
- Minimum 80% perfect form or clean

INDOBARIAN MENU (The WHITE SHIRT CLAN)



The WHITE SHIRT CLAN


- 5 Push ups
- 5 Diamond push ups
- 5 Pull ups
- 5 Chin ups
- 5 Straight dips/dips + hang abs 5 second (10 counts)


Requirements : (3 sets) Under 5 minutes


Noted :

- Each target rest only 5 second
- Recovery rest only after 1 sets in a row
- Minimum 80% perfect form or clean

INDOBARIAN MENU (The NOOB)



The NOOB

- 50 Squats
- 50 Push ups
- 20 Diamond push ups
- 10 Pull ups
- 10 Chin ups
- 10 Leg raise
- 10 Straight dips/dips


Requirements : (1 cycle) under 20 minutes

Senin, 20 Juni 2011

TV Series "Friend"

"Friend" Season 1-10 

Mediafire Link :
Season 1 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdfd573bb39a90949d7

Season 2 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdfe1c740fc975dd9bb

Season 3 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdf37818d7aa3fbe3e1

Season 4 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdfafd77ca69b00d979

Season 5 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdf8dbb9e874853cc47

Season 6 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdff8401c5837b360c7

Season 7 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdfba74673ff2805a0d

Season 8 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdf59501db1600d6780

Season 9 :
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdfc9543208c213dd6d

Season 10:
http://www.mediafire.com/?sharekey=753c99de16dd40808c3d8fd2fcda5cdf2d71fd0015e271f7

Indowebster Links :
Season 1 :
http://www.indowebster.com/FRIENDS_S01_E01.html
http://www.indowebster.com/FRIENDS_S01_E02.html
http://www.indowebster.com/FRIENDS_S01_E03.html
http://www.indowebster.com/FRIENDS_S01_E04.html
http://www.indowebster.com/FRIENDS_S01_E05.html
http://www.indowebster.com/FRIENDS_S01_E06.html
http://www.indowebster.com/FRIENDS_S01_E07.html
http://www.indowebster.com/FRIENDS_S01_E08.html
http://www.indowebster.com/FRIENDS_S01_E09.html
http://www.indowebster.com/FRIENDS_S01_E10.html
http://www.indowebster.com/FRIENDS_S01_E11.html
http://www.indowebster.com/FRIENDS_S01_E12.html
http://www.indowebster.com/FRIENDS_S01_E13.html
http://www.indowebster.com/FRIENDS_S01_E14.html
http://www.indowebster.com/FRIENDS_S01_E15.html
http://www.indowebster.com/FRIENDS_S01_E16E17.html
http://www.indowebster.com/FRIENDS_S01_E18.html
http://www.indowebster.com/FRIENDS_S01_E19.html
http://www.indowebster.com/FRIENDS_S01_E20.html
http://www.indowebster.com/FriendsS01_E21.html
http://www.indowebster.com/FriendsS01_E22.html
http://www.indowebster.com/FriendsS01_E23.html
http://www.indowebster.com/Friends_S01_E24.html

Season 2 :
http://www.indowebster.com/Friends_S02_E01.html
http://www.indowebster.com/Friends_S02_E02.html
http://www.indowebster.com/Friends_S02_E03.html
http://www.indowebster.com/Friends_S02_E04.html
http://www.indowebster.com/Friends_S02_E05.html
http://www.indowebster.com/Friends_S02_E06.html
http://www.indowebster.com/Friends_S02_E07.html
http://www.indowebster.com/Friends_S02_E08.html
http://www.indowebster.com/Friends_S02_E09.html
http://www.indowebster.com/Friends_S02_E10.html
http://www.indowebster.com/Friends_S02_E11.html
http://www.indowebster.com/Friends_S02_E1213.html
http://www.indowebster.com/Friends_S02_E14.html
http://www.indowebster.com/Friends_S02_E15.html
http://www.indowebster.com/Friends_S02_E16.html
http://www.indowebster.com/Friends_S02_E17.html
http://www.indowebster.com/Friends_S02_E18.html
http://www.indowebster.com/Friends_S02_E19.html
http://www.indowebster.com/Friends_S02_E20.html
http://www.indowebster.com/Friends_S02_E21.html
http://www.indowebster.com/Friends_S02_E22.html
http://www.indowebster.com/Friends_S02_E23.html
http://www.indowebster.com/Friends_S02_E24.html

Season 3 :
http://www.indowebster.com/Friends_S03_E01.html
http://www.indowebster.com/Friends_S03_E02.html
http://www.indowebster.com/Friends_S03_E03.html
http://www.indowebster.com/Friends_S03_E04.html
http://www.indowebster.com/Friends_S03_E05.html
http://www.indowebster.com/Friends_S03_E06.html
http://www.indowebster.com/Friends_S03_E07.html
http://www.indowebster.com/Friends_S03_E08.html
http://www.indowebster.com/Friends_S03_E09.html
http://www.indowebster.com/Friends_S03_E10.html
http://www.indowebster.com/Friends_S03_E11.html
http://www.indowebster.com/Friends_S03_E12.html
http://www.indowebster.com/Friends_S03_E13.html
http://www.indowebster.com/Friends_S03_E14.html
http://www.indowebster.com/Friends_S03_E15.html
http://www.indowebster.com/Friends_S03_E16.html
http://www.indowebster.com/Friends_S03_E17.html
http://www.indowebster.com/Friends_S03_E18.html
http://www.indowebster.com/Friends_S03_E19.html
http://www.indowebster.com/Friends_S03_E20.html
http://www.indowebster.com/Friends_S03_E21.html
http://www.indowebster.com/Friends_S03_E22.html
http://www.indowebster.com/Friends_S03_E23.html
http://www.indowebster.com/Friends_S03_E24.html
http://www.indowebster.com/Friends_S03_E25.html

Season 4 :
http://www.indowebster.com/Friends_S04_E01.html
http://www.indowebster.com/Friends_S04_E02.html
http://www.indowebster.com/Friends_S04_E03.html
http://www.indowebster.com/Friends_S04_E04.html
http://www.indowebster.com/Friends_S04_E05.html
http://www.indowebster.com/Friends_S04_E06.html
http://www.indowebster.com/Friends_S04_E07.html
http://www.indowebster.com/Friends_S04_E08.html
http://www.indowebster.com/Friends_S04_E09.html
http://www.indowebster.com/Friends_S04_E10.html
http://www.indowebster.com/Friends_S04_E11.html
http://www.indowebster.com/Friends_S04_E12.html
http://www.indowebster.com/Friends_S04_E13.html
http://www.indowebster.com/Friends_S04_E14.html
http://www.indowebster.com/Friends_S04_E15.html
http://www.indowebster.com/Friends_S04_E16.html
http://www.indowebster.com/Friends_S04_E17.html
http://www.indowebster.com/Friends_S04_E18.html
http://www.indowebster.com/Friends_S04_E19.html
http://www.indowebster.com/Friends_S04_E20.html
http://www.indowebster.com/Friends_S04_E21.html
http://www.indowebster.com/Friends_S04_E22.html
http://www.indowebster.com/Friends_S04_E23.html

Season 5 :
http://www.indowebster.com/Friends_S05_E01.html
http://www.indowebster.com/Friends_S05_E02.html
http://www.indowebster.com/Friends_S05_E03.html
http://www.indowebster.com/Friends_S05_E04.html
http://www.indowebster.com/Friends_S05_E05.html
http://www.indowebster.com/Friends_S05_E06.html
http://www.indowebster.com/Friends_S05_E07.html
http://www.indowebster.com/Friends_S05_E08.html
http://www.indowebster.com/Friends_S05_E09.html
http://www.indowebster.com/Friends_S05_E10.html
http://www.indowebster.com/Friends_S05_E11.html
http://www.indowebster.com/Friends_S05_E12.html
http://www.indowebster.com/Friends_S05_E13.html
http://www.indowebster.com/Friends_S05_E14.html
http://www.indowebster.com/Friends_S05_E15.html
http://www.indowebster.com/Friends_S05_E16.html
http://www.indowebster.com/Friends_S05_E17.html
http://www.indowebster.com/Friends_S05_E18.html
http://www.indowebster.com/Friends_S05_E19.html
http://www.indowebster.com/Friends_S05_E20.html
http://www.indowebster.com/Friends_S05_E21.html
http://www.indowebster.com/Friends_S05_E22.html
http://www.indowebster.com/Friends_S05_E2324.html

Season 6 :
http://www.indowebster.com/Friends_S06_E01.html
http://www.indowebster.com/Friends_S06_E02.html
http://www.indowebster.com/Friends_S06_E03.html
http://www.indowebster.com/Friends_S06_E04.html
http://www.indowebster.com/Friends_S06_E05.html
http://www.indowebster.com/Friends_S06_E06.html
http://www.indowebster.com/Friends_S06_E07.html
http://www.indowebster.com/Friends_S06_E08.html
http://www.indowebster.com/Friends_S06_E09.html
http://www.indowebster.com/Friends_S06_E10.html
http://www.indowebster.com/Friends_S06_E11.html
http://www.indowebster.com/Friends_S06_E12.html
http://www.indowebster.com/Friends_S06_E13.html
http://www.indowebster.com/Friends_S06_E14.html
http://www.indowebster.com/Friends_S06_E15.html
http://www.indowebster.com/Friends_S06_E16.html
http://www.indowebster.com/Friends_S06_E17.html
http://www.indowebster.com/Friends_S06_E18.html
http://www.indowebster.com/Friends_S06_E19.html
http://www.indowebster.com/Friends_S06_E20.html
http://www.indowebster.com/Friends_S06_E21.html
http://www.indowebster.com/Friends_S06_E22.html
http://www.indowebster.com/Friends_S06_E23.html
http://www.indowebster.com/Friends_S06_E24.html
http://www.indowebster.com/Friends_S06_E25.html

Season 7 :
http://www.indowebster.com/Friends_S07_E01.html
http://www.indowebster.com/Friends_S07_E02.html
http://www.indowebster.com/Friends_S07_E03.html
http://www.indowebster.com/Friends_S07_E04.html
http://www.indowebster.com/Friends_S07_E05.html
http://www.indowebster.com/Friends_S07_E06.html
http://www.indowebster.com/Friends_S07_E07.html
http://www.indowebster.com/Friends_S07_E08.html
http://www.indowebster.com/Friends_S07_E09.html
http://www.indowebster.com/Friends_S07_E10.html
http://www.indowebster.com/Friends_S07_E11.html
http://www.indowebster.com/Friends_S07_E12.html
http://www.indowebster.com/Friends_S07_E13.html
http://www.indowebster.com/Friends_S07_E14.html
http://www.indowebster.com/Friends_S07_E15.html
http://www.indowebster.com/Friends_S07_E16.html
http://www.indowebster.com/Friends_S07_E17.html
http://www.indowebster.com/Friends_S07_E18.html
http://www.indowebster.com/Friends_S07_E19.html
http://www.indowebster.com/Friends_S07_E20.html
http://www.indowebster.com/Friends_S07_E21.html
http://www.indowebster.com/Friends_S07_E22.html
http://www.indowebster.com/Friends_S07_E2324.html

Season 8 :
http://www.indowebster.com/Friends_S08_E01.html
http://www.indowebster.com/Friends_S08_E02.html
http://www.indowebster.com/Friends_S08_E03.html
http://www.indowebster.com/Friends_S08_E04.html
http://www.indowebster.com/Friends_S08_E05.html
http://www.indowebster.com/Friends_S08_E06.html
http://www.indowebster.com/Friends_S08_E07.html
http://www.indowebster.com/Friends_S08_E08.html
http://www.indowebster.com/Friends_S08_E09.html
http://www.indowebster.com/Friends_S08_E10.html
http://www.indowebster.com/Friends_S08_E11.html
http://www.indowebster.com/Friends_S08_E12.html
http://www.indowebster.com/Friends_S08_E13.html
http://www.indowebster.com/Friends_S08_E14.html
http://www.indowebster.com/Friends_S08_E15.html
http://www.indowebster.com/Friends_S08_E16.html
http://www.indowebster.com/Friends_S08_E17.html
http://www.indowebster.com/Friends_S08_E18.html
http://www.indowebster.com/Friends_S08_E19.html
http://www.indowebster.com/Friends_S08_E20.html
http://www.indowebster.com/Friends_S08_E21.html
http://www.indowebster.com/Friends_S08_E22.html
http://www.indowebster.com/Friends_S08_E2324.html

Season 9 :
http://www.indowebster.com/Friends_S09_E01.html
http://www.indowebster.com/Friends_S09_E02.html
http://www.indowebster.com/Friends_S09_E03.html
http://www.indowebster.com/Friends_S09_E04.html
http://www.indowebster.com/Friends_S09_E05.html
http://www.indowebster.com/Friends_S09_E06.html
http://www.indowebster.com/Friends_S09_E07.html
http://www.indowebster.com/Friends_S09_E08.html
http://www.indowebster.com/Friends_S09_E09.html
http://www.indowebster.com/Friends_S09_E10.html
http://www.indowebster.com/Friends_S09_E11.html
http://www.indowebster.com/Friends_S09_E12.html
http://www.indowebster.com/Friends_S09_E13.html
http://www.indowebster.com/Friends_S09_E14.html
http://www.indowebster.com/Friends_S09_E15.html
http://www.indowebster.com/Friends_S09_E16.html
http://www.indowebster.com/Friends_S09_E17.html
http://www.indowebster.com/Friends_S09_E18.html
http://www.indowebster.com/Friends_S09_E19.html
http://www.indowebster.com/Friends_S09_E20.html
http://www.indowebster.com/Friends_S09_E21.html
http://www.indowebster.com/Friends_S09_E22.html
http://www.indowebster.com/Friends_S09_E2324.html

Season 10:
http://www.indowebster.com/Friends_S10_E01.html
http://www.indowebster.com/Friends_S10_E02.html
http://www.indowebster.com/Friends_S10_E03.html
http://www.indowebster.com/Friends_S10_E04.html
http://www.indowebster.com/Friends_S10_E05.html
http://www.indowebster.com/Friends_S10_E06.html
http://www.indowebster.com/Friends_S10_E07.html
http://www.indowebster.com/Friends_S10_E08.html
http://www.indowebster.com/Friends_S10_E09.html
http://www.indowebster.com/Friends_S10_E10.html
http://www.indowebster.com/Friends_S10_E11.html
http://www.indowebster.com/Friends_S10_E12.html
http://www.indowebster.com/Friends_S10_E13.html
http://www.indowebster.com/Friends_S10_E14.html
http://www.indowebster.com/Friends_S10_E15.html
http://www.indowebster.com/Friends_S10_E16.html
http://www.indowebster.com/Friends_S10_E1718.html
http://www.indowebster.com/Friends_S10_E1920.html

Subtitle :

http://www.indowebster.com/Friends_Season_01.html
http://www.indowebster.com/Friends_Season_02.html
http://www.indowebster.com/Friends_Season_03.html
http://www.indowebster.com/Friends_Season_04.html
http://www.indowebster.com/Friends_Season_05.html
http://www.indowebster.com/Friends_Season_06_English_Subtitles.html
http://www.indowebster.com/Friends_Season_07_English_Subtitles.html
http://www.indowebster.com/Friends_Season_08_English_Subtitles.html
http://www.indowebster.com/Friends_Season_09_English_Subtitles.html
http://www.indowebster.com/Friends_Season_10_English_Subtitles.html