• views: 69
• date: 19 January 2026
• posted by: AD-TEAM

What you'll learn
Workout routines for core and lower body using different types of props
Warm-up, cool down, and stretch routines
Explanation of basic exercises such as lunge, squats, and plank
Introduction to mobility flow and Pilates with mat

Requirements
No

Description

This program is for those who are looking to perform workout routines at home or while traveling with a limited number of pieces of equipment. Here, I provide detailed explanations on how to use basic props such as swiss ball, power circle, elastics, towels, water bottles or weights, and suspension training to increase your body strength and flexibility while performing different routines for your core, legs, booty, and thigh.

This course is you if you are looking for:

Tone and strength your core, legs, booty, and thigh

Understand how to perform a full-body workout with a limited number of pieces of equipment

Increase your flexibility

Keep working out on those occasions where there is no gym available

This program includes:

Workout routines for core and lower body using different types of props

Warm-up, cool down, and stretch routines

Explanation of basic exercises such as lunge, squats, and plank

Introduction to mobility flow and Pilates with mat

Who this course is for:
Beginners to advanced

also You can find my other:

General
Complete name : 3. Core Workout with Swissball Part 1.mp4
Format : MPEG-4
Format profile : Base Media
Codec ID : isom (isom/iso2/avc1/mp41)
File size : 140 MiB
Duration : 6 min 14 s
Overall bit rate : 3 124 kb/s
Writing application : Lavf58.12.100

Video
ID : 1
Format : AVC
Format/Info : Advanced Video Codec
Format profile : Main@L3.1
Format settings : CABAC / 4 Ref Frames
Format settings, CABAC : Yes
Format settings, RefFrames : 4 frames
Codec ID : avc1
Codec ID/Info : Advanced Video Coding
Duration : 6 min 14 s
Bit rate : 3 000 kb/s
Width : 1 280 pixels
Height : 720 pixels
Display aspect ratio : 16:9
Frame rate mode : Constant
Frame rate : 30.000 FPS
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Bits/(Pixel*Frame) : 0.109
Stream size : 133 MiB (96%)
Writing library : x264 core 148
Encoding settings : cabac=1 / ref=3 / deblock=1:0:0 / analyse=0x1:0x111 / me=umh / subme=6 / psy=1 / psy_rd=1.00:0.00 / mixed_ref=1 / me_range=16 / chroma_me=1 / trellis=1 / 8x8dct=0 / cqm=0 / deadzone=21,11 / fast_pskip=1 / chroma_qp_offset=-2 / threads=22 / lookahead_threads=3 / sliced_threads=0 / nr=0 / decimate=1 / interlaced=0 / bluray_compat=0 / constrained_intra=0 / bframes=3 / b_pyramid=2 / b_adapt=1 / b_bias=0 / direct=1 / weightb=1 / open_gop=0 / weightp=2 / keyint=60 / keyint_min=6 / scenecut=0 / intra_refresh=0 / rc_lookahead=60 / rc=cbr / mbtree=1 / bitrate=3000 / ratetol=1.0 / qcomp=0.60 / qpmin=0 / qpmax=69 / qpstep=4 / vbv_maxrate=3000 / vbv_bufsize=6000 / nal_hrd=none / filler=0 / ip_ratio=1.40 / aq=1:1.00

Audio
ID : 2
Format : AAC
Format/Info : Advanced Audio Codec
Format profile : LC
Codec ID : mp4a-40-2
Duration : 6 min 14 s
Bit rate mode : Constant
Bit rate : 128 kb/s
Channel(s) : 2 channels
Channel positions : Front: L R
Sampling rate : 48.0 kHz
Frame rate : 46.875 FPS (1024 SPF)
Compression mode : Lossy
Stream size : 5.72 MiB (4%)
Default : Yes
Alternate group : 1 Screenshots

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