SOL SPA SATU MARE

CELULITA!!!

2012-02-16T23:33:00.000+02:00

    Multe dintre persoanele afectate de celulita inca se intreaba ce este de fapt aceasta si de ce tocmai ele se confrunta cu aceasta problema.
    Am strans o gramada de informatii de pe nenumarate pagini de internet si am sa incerc sa explic pe intelesul tuturor cu ce ne confruntam.
    Trebuie stiut ca celulita nu este doar o problema de estetica ci este o boala, mai precis o tulburare a hipodermei.
    Dar ce este hipoderma? Ei bine, pielea noastra se numeste epiderma, sub aceasta se afla un strat reticular numit derma, iar imediat sub derma se gaseste HIPODERMA, in care se gasesc adipocitele (celule de grasime care formeaza stratul adipos).
    Daca privim urmatoarea imagine, veti avea o viziune clara despre ceea ce voi scrie in continuare.

    Acum ca am inteles ce este hipoderma, putem trece mai departe si vom vorbi doar despre acest strat.
    Acest tesut face legatura intre metabolism si echilibru caloric. Cand acest echilibru este negativ grasimile se dizolva, iar cand este pozitiv se activeaza depuneri de grasime, astfel formandu-se rezerva de energie a organismului nostru. Practic, acesta este rolul hipodermei (a tetutului adipos). Pentru ca acesta sa fie capabil sa indeplineasca necesitatile organismului, este importanta pastrarea unei bune micro-circulatii la acest nivel si a difuzarii moleculelor de grasime.
    CELULITA este cauzata chiar de degenerarea acestei microcirculatii la nivelul hipodermei, ceea ce duce la modificarea celor mai importante functii metabolice in acest tesut. Procesul se numeste hipertrofie (asta pe noi nu prea ne intereseaza :)) adica cresterea volumului celulelor de grasime, retentie hidrica (de apa) in acestea si formare de lichid in spatiile intercelulare (intre celulele de grasime).
    Ei,acum incep problemele.
    La inceput, adipocitele (celule de grasime) isi modifica forma si volumul. Aceste adipocite sunt invelite intr-o membrane (citoplasmatica), acestea crapa iar in hipoderma se elibereaza si se imprastie pretutindeni trigliceridele (grasimea in sine).
       SI GATA FORMATA CELULITA!
   Dar stati asa, ca aceasta nu sta cuminte acolo ci evolueaza, trecand prin mai
multe faze.
    In starea normala hipoderma este bine vascularizata atat sanguin cat si limfatic, iar capilarele din apropierea membranei celulelor permit acele schimburi metabolice corecte despre care am spus ca sunt necesare organismului.
    Cand acest proces se deregleaza apare prima faza a celulitei, in care este prezenta doar o modificare initiala a vascularizarii hipodermei, in urma careia pielea isi pierde din suplete si elasticitate. Ferice de cele care sunt doar in faza asta :).
    In faza a 2-a fibrele din jurul adipocitelor cresc ca numar si dimensiune blocand mai mult microcirculatia in acea zona. Prin urmare, se reduc schimburile metabolice, stagneaza toxinele si deja apare sensibilitate la nivelul pielii.
    Faza a 3-a este cea in care incepe formarea micronodulilor (structuri mici si rotunjite, incapsulate in fibre de colagen).

Acestia, de afurisiti ce sunt, nu stau locului ci incep sa invadeze si derma (statul de sub piele, vezi imaginea), provocand sclerozarea si oxigenarea precara a acestui tesut. Acum deja avem portocale :).

In faza a 4-a micronodulii se inmultesc, se “imprietenesc”,se “iau de manute” si formeaza macronoduli.
Daca inca n-ati facut nimic pentru a opri acest proces, atunci nici nu mai e cazul pentru ca aceasta etapa evolueaza in fibroza, urmeaza sclerozarea tesuturilor, iar acest proces este ireversibil deoarece conglomeratele de macronoduli sufoca vascularizarea tesuturilor.

    Cauze??? Vai de noi. Sunt atat de multe incat iti vine sa crezi ca n-ai nici o scapare.
    Enumar: cauze genetice, constitutionale (e vorba de constitutia fizica a fiecarei persoane, nu de cea a Romaniei :)), cauze hormonale, vasculare, mod de viata (sedentarism), stres, boli ale ficatului, alimentatie nesanatoasa, tulburari ale metabolismului, retentie hidrica marita, vestimentatia, incaltamintea, flux sanguin si limfatic incetinit, fumatul, uzul de anticonceptionale, constipatia cronica...si ma opresc aici cu convingerea ca si Tarzan o fi observat ceva urme de celulita pe corpul lui Jane, dar a fost atat de singur incat a acceptat-o fara reprosuri :).
    Acum stai sa vezi smecherie. A fost un fraier pentru ca putea sa-i aplice cateva sedinte de masaj anticelulitic, dupa care i-ar fi fost mult mai usor s-o salte printre crengi, din liana in liana...si ar fi dat mai bine si in poze.
    La fel sta treaba si cu noi. Pentru ca traim intr-un secol invadat de celulita, s-au gasit o gramada de destepti care ne-au invatat sa speram in remedii, care mai de care mai traznite si culmea, unele chiar functioneaza.
    Nu disperati. Exista modalitati de a scapa de plantatiile noastre de portocale si de a mentine defrisate aceste terenuri :).
    Daca nu crezi, gusta si-ai sa vezi!!!

2011-12-25T23:34:00.001+02:00

Step-by-Step Strength Training

2011-11-08T23:29:00.000+02:00

Fire up your metabolism and sculpt your entire body. Strength training is a key part of a healthy, active lifestyle. It tones muscles, burns calories, and builds stamina for a stronger, leaner body. But learning the proper form and technique can make or break your practice. This program provides straightforward instruction, practical tips, and an efficient, effective workout for all experience levels. Step-by-Step Strength Training is divided into four short workouts. Two 10-minute segments target the lower and upper body, while two 20-minute segments offer a total-body tone up. Start with a couple of exercises and grow with the program, or mix and match them for a varied fitness routine. Expertly instructed and easy to follow, this program will get you fit and firm from head to toe!

http://www.filesonic.com/file/3167043624/PK_Streng_Sheva370.part1.rar
http://www.filesonic.com/file/3166952924/PK_Streng_Sheva370.part2.rar
http://www.wupload.com/file/1991279112/PK_Streng_Sheva370.part1.rar
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Quick Burn Cardio (2010)

2011-10-22T23:43:00.000+03:00

Transform your body with a cardio boots! Jump-start your weight loss with Denise Austin’s ultimate fat-burning workout, Quick Burn Cardio! Melt inches faster than ever with two cardio circuit-training workouts that use powerful compound exercises to blast more fat in less time. First, give your burn a boost with Interval Training designed to crush mega calories, then add weights with Cardio Weight Training to sculpt your body slim. Turn up the burn and transform your body today!

http://www.filesonic.com/file/2560207441/87656549.part1.rar

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Michelle Dozois - Peak 10 Cardio Strength

2011-09-16T23:04:00.000+03:00

Michelle Dozois' Peak 10 - Cardio Strength is part of the all new "Ultimate Fat Loss system" that uses Metabolic Circuit Training to help elevate your METABOLIC BLUEPRINT and change your body composition. This program includes cardio and strength training circuits. As each resistance circuit ends you move immediately into a cardio sequence that will build up to an all out Peak intensity blast. Your heart rate will stay elevated throughout the entire workout to help you BLAST FAT AND BURN CALORIES. The key ingredients are our four signature Peak 10 Training Levels: "BASECAMP" is your recovery period that moves quickly into our "INITIAL ASCENT" where you begin to ramp up your intensity; the "CLIMB" pushes you to challenge yourself, and finally the "PEAK" is a full-out effort that takes you to a breathless state. The program takes you through these training levels multiple times throughout the workout. As you adapt to the Peak 10 program you will find your energy, stamina and strength increase dramatically while your body turns into a LEANER, STRONGER and more RIPPED version of your previous self. Equipment needed: 2 sets of hand weights - one set lighter, one set heavier. We recommend weights ranging anywhere from 5-20 lbs depending on your personal strength.

http://www.fileserve.com/file/mzM4ShN/weMichelle_Dozois_-_Peak_10_Cardio_Strength.avi.part1.rar

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Rubint Réka - Légy feszes és fitt heti 4 edzéssel!

2011-08-24T01:36:00.003+03:00

Réka minden résznél használt valamilyen eszközt: step lépcső. csukló súly, láb súly, gumikötél. A film különlegessége, hogy Réka rátalált egy olyan harisnyára, melynek rendszeres használatával (torna és tudatos táplálkozás mellett) enyhíthető narancsbőr!

Szinkronizált film letöltése:

http://www.fileserve.com/file/VvdrEyN

Zumba Fitness - Zumba Zin 2011

2011-08-21T22:30:00.000+03:00

Zumba Fitness has taken a step forward towards professionals working with this trend in the fitness clubs!

Lessons Zumba Zin - very effective and reliable tool for professionals who wish to constantly improve their knowledge and skills and seek to create their own lessons, drawing classes at Zumbo and more new fans of this amazingly emotional and fun form of fitness.

Each issue contains two pieces - training and direct himself a lesson.

DOWNLOAD:

http://www.filesonic.com/file/1677773041/Zumba Zin.part1.rar

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Elle - Glam Fitness - Complete Cardio Workout

2011-08-21T22:19:00.000+03:00

This complete cardio dance inspired workout is fun, effective, and truly unique! Join the Elle Glam Fitness Cardio Dance Team and learn dance steps like the Runway Strut, Funky Feet, Dance Hall Queen, and the Row Bounce, all while burning calories ... Full Descriptionand getting fit. All of these incredible dance moves will get your heart rate pumping and shape the waistline, hips, thighs, glutes, and especially the core!

Download From Filesonic

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The FIRM - Cardio Overdrive

2011-08-14T22:36:00.000+03:00

Cardio Overdrive taught by Master Instructor Alison Davis will kick your weight loss into high gear. Unique low impact cardio and body shaping exercises burn calories both during and after this dynamic workout. Tone your legs, arms and waist to the high-energy beat with easy-to-follow steps and Alison’s expert coaching.
Cardio Overdrive is a 45-minute heart-pumping, fat-burning workout with a 25-minute “Express” option. Kick your body into gear by burning calories and watch your body shrink before your eyes. You’ll burn calories, shrink your body and have a great time with this energizing cardio workout. This exhilarating workout will quickly become one of your favorites.

Download from FileSonic
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Cardio Dance Fusion - Alison Davis

2011-06-29T23:41:00.003+03:00

CARDIO DANCE FUSION high-energy workout that combines aerobics, dance and effective exercises to reduce body fat and your body to become thinner, slimmer and sexier. Dance Movement easy to understand and do not require much time to rehearse them. No dance experience will not prevent you enjoy the workout and to achieve the desired result.
The program includes two different difficulty levels to choose from.

Download:
http://turbobit.net

Total Body TransFIRMation System

2011-06-29T23:32:00.000+03:00

Description:
- The Firm: hardcore fusion
Hard Core Fusion is The FIRM s innovative hybrid of cardio and sculpting with amazing body-transFIRMing power. Master Instructor Allie Del Rio Pointer guides you through slimming cardio and body sculpting exercises that will give you the lean, strong body of your dreams. The high-energy cardio pushes your body to move to the beat while The FIRM s fresh body-sculpting exercises buff up your arms, hips, legs and abs. No matter your fitness level, stick with this solid routine and FIRM up in no time!
- The Firm: cardio party
This heart-pumping, fat-burning workout will get your motivation party started! Rev up your weight loss results with a total calorie burn and your favorite FIRM Master Instructors leading the party train! This workout is designed for the novice to the most advanced exerciser, so no matter your level of expertise you will party with the best of them. You ll burn calories, shrink your body and have a great time with this all-out cardio party workout with Alison Davis, Emily Welsh, Rebekah Sturkie, Annie Lee and Allie Del Rio Pointer.
- The Firm: hi def sculpt
hi-def sculpt with The FIRM Master Instructor Annie Lee provides the perfect introduction to The FIRM body shaping exercises. Not wasting a minute of your time, this workout is designed to add shape and definition to your figure and rev up your metabolism so you burn calories around the clock. And, once you have mastered the moves you can increase the resistance to get even more results!
- The Firm: cardio overdrive
cardio overdrive will kick your weight loss into high gear. Unique low impact cardio and body shaping exercises burn calories both during and after this dynamic workout. Tone your legs, arms and waist to the high-energy beat with easy-to-follow steps and Alison s expert coaching.

Christabel Zamor - Heart Hulaerobics

2011-06-17T23:22:00.000+03:00

Look good, feel good, have fun & shape up!

Christabel Zamor, founder of HoopGirl and Harriet Scott from Heart FM take you through a step-by-step guide to the basics of hula hooping, then up the pace with a full body workout routine which can help to speed weight loss, sculpt thighs, buttocks, abdominals and arms.

Hula hooping helped completely transform Christabel's body, whilst promoting a sense of wellbeing and happiness.Provides cardiovascular conditioning.

Sculpts thighs, arms and bottom.

Builds abdominal muscles.

Helps to speed weight loss.

Relieves stress.

Download (wupload)

http://www.wupload.com/file/19817525/Christabel_Zamor-Heart_Hulaerobics.part1.rar

http://www.wupload.com/file/19817532/Christabel_Zamor-Heart_Hulaerobics.part2.rar

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Tracey Staehle - Cardio Sweatfest

2011-06-06T23:36:00.000+03:00

Cardio Sweatfest, led by relative fitness Tracey Staehle, is actually comprised of two workouts, a 60-minute kickboxing routine and a 36-minute Hi-Lo section. Either of the two workouts can be selected from the main menu; this will lead you to submenus which include several premixes for each workout.

Download (Filesonic):

http://www.filesonic.com/file/1076045034

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Fileserve:

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Exercise TV - Sexy & Strong Calorie Burn

2011-05-30T00:08:00.000+03:00

FileSonic:

http://www.filesonic.com/file/1079101641/TH.Exercise.TV...Sexy.&.Strong.Calorie.Burn.part1.rar

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Kickboxing Bootcamp - 10 Minute Solution

2011-05-11T00:00:00.000+03:00

Expertly led by Keli Roberts, it’s five 10-minute segments, each one with a specific focus. You can do as many, or as few, as you want (the customizable DVD lets you play the segments in any order). It starts with “basic training” — a cardio-paced medley of punches, jabs, kicks and shuffles. That’s followed by “buns and thighs” and “arms and shoulders” — they integrate dumbbells within the kickbox-style toning (often fast enough to raise your heart rate). “Fat burning blast” is the most bootcamp-oriented, from “burpees” and “push-ups” to challenging agility drills. You’ll finish with “washboard abs” — a mostly Pilates-inspired floorwork series.

http://www.fileserve.com/file/887kgkk/10_Minute_Solution-Kickboxing_Bootcamp.part1.rar

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10 Minute Solution: Quick Tummy Toners

2011-05-10T23:55:00.000+03:00

No time to exercise? We have the soltuion for you - the 10 Minute Solution! Everyone can find at least ten minutes in their day, and we've developed 5 tummy toning workouts that are just 10 minutes each. These quick workouts will help shrink your workout time and your waistline. Compact and ultra efficient, the 10 minute belly blasts fit into even the busiest of schedules. Splt them into 5 separate workouts or do them all together for the ultimate belly fat attack!

Crunch Free Abs

No need for bunches of crunches to get a toned tummy. This workout will tighten your entire midsection without a single crunch

Yoga Abs

Ever heard that stress contributes to abdomincal fat? In this segment, use specific yoga poses to relieve stress and tension while building strong, flat abs.

Bikini Belly

Combine calorie burning cardio with standing ab exercises to sculpt your six pack and blast away fat. This multi- tasking workout will get your belly into bikini shape- fast.

AB & Waist Definer

use specially designed rotational exercises to twist and turn your tummy into shape. these moves have acinching effect on your midsection to create a beautifully defined waistline.

Sex, Sporty Abs

Strong abs are sexy. These all tiem favorite exercises will build strong, functional abs that are great for improving your game or jsut showing off at the beach!

http://www.fileserve.com/file/n4RupYF/10_MInute_Solution-Quick_Tummy-Toners.part1.rar

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HoopGirl - HoopDance For Beginners

2011-05-03T19:16:00.000+03:00

Learn 35 mesmerizing hoop moves and 4 dance combos, hooping all over the waist, torso, arms, legs and off body. Learn in the studio with close-ups and slow motion replays. Performances filmed in Maui in lagoons, waterfalls, rivers, cliffs and on beaches. Guest appearances by FireGroove!Hoopdance Moves Covered: Pump, Float, Wild West, Slinky, Snake, Zest, Booty Bump, Limbo, Barrel Roll, Barrel Roll with Snake, Booty Blitz, Spunk, Karate Kid, Swish, Hi Swish, Break, Extended Break, Warrior, Ring, Leap, Whisper, Stall, Bounce, Skip, Spring, Revolving Door, Electric Slide, Pin-Up, Scissor Kick, Toss, Diamond.

http://www.fileserve.com/file/S2qkQHF/Hoopdance.For.Beginners.part01.rar

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Bíró Ica TestSzépítés 2

2011-04-10T16:27:00.000+03:00

Üdvözlök minden kedves testszépítőt. Igazi örömmel tölt el, hogy az első TestSZépítő programot oly sokan sikeresen hasznosítják. Köszönöm a leveleket, a további bizalmat és az újbóli felkérést, melyben egy erősebb program elkészítésére kértek oly sokan.
A második TestSZépítő program feltétlen hatásosabb, de felépítésében követi az előző szisztémáját. Én már 1,5 éve ezt a nehezített programot végzem. A 12 gyakorlatra intenzívebb izommunka, ezért erőteljesebb zsírégető hatás, (szaknyelven) szálkásítás, vagyis súlyfeleslegünk teljes eltüntetése a jellemző.
Ehhez több kissúlyzós gyakorlatra lesz szükség.

Janis Saffell - Kickbox Strike Zone

2011-04-10T13:57:00.000+03:00

hotfile:

http://hotfile.com/dl/61607113/3e9e904/1.8.Kickbox.Strike.Zone.part1.rar.html
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fileserve:

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Quickfix - Total Cardio Kick

2011-04-07T22:17:00.000+03:00

If you have 10 Minutes a day you can blast calories with intense cardio routines using traditional Martial Art movements for a total body workout! QuickFIX Total Cardio Kick Workout packs a punch in an amazing new workout that will really kick up your everyday workout regime.

-The first 10 minute workout will use various combinations of cardio boxing moves for focused upper body training.

-The second 10 minute workout concentrates on cardio and lower body movements with front kicks, and roundhouse kicks which will help tone and re-define the muscles of your legs and lower back.

-The final 10 minute workout will elevate the bodies temperature while targeting the core for an intense fat blasting session.

Download from Hotfile

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Download from FileServe

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http://www.fileserve.com/file/yCstBDF/CardioKick.part2.rar

Tracey Mallett's - Lose the Belly Flab

2011-03-28T18:56:00.000+03:00

Super Fit Mama® - Lose the Belly Flab. Finally you can learn the secrets to how the celebrities get their abs back after Baby! By using precise, sculpting abdominal and butt exercises designed to work deep into the core and lift the rear, this program will help you to create flat abdominals, get rid of the dreaded muffin top AND blast cellulite on your thighs and butt. You CAN get the results you’ve always wanted with the Super Fit Mama® method!

Download (shareflare):

http://shareflare.net/download/37633.3e3bd126d48324777d5f6b05b3d5/L_B_F.part1.rar.html
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Download (fileserve):

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10 minutes Solutions pilates

2011-03-28T18:33:00.001+03:00

Part One: Abs

The abs segment on several Pilates home workouts seem to go on forever and hey, raise your hand if you actually enjoy working your abs. Anyone?

The ten minutes on this DVD seem to fly pretty fast, though. I still haven't figured out why, you get your usual Pilates exercises and it's STILL enjoyable. Now, that's something.

Part Two: Thighs and Butt

These exercises are more about lengthening your legs than actually building muscles, which comes handy if you usually do quite some of those sculpting exercises. As for the butt part, even if it's not exactly long (what could one expect when the entire segment is only ten minutes long?), but I did feel some burn there.

Part Three: Upper Body

That's my favorite part, it consists of different exercises with a couple of light handweights (or heavier ashtrays if that's all you can find at home) and even though the majority of Pilates workouts totally neglect your arms, shoulders or chest, you can work them here with exercises you could also do at gyms, except that Mr. Pilates gave them different names back in the days.

Part Four: Sequences

Even though Ms. Hudson promises you'd be burning calories and breaking into sweat during these ten minutes, I highly doubt you will, but I found a few moves I hadn't really done before and again, this part flies pretty fast.

Part Five: Flexibility

Now, if you do all four of the previous segments, this one is a very good stretching companion.

Even if I do all five workouts, it still doesn't FEEL like I was working out for almost an hour - meaning I do feel like I've done a good overall workout, but am not counting the minutes until it's finally over. Ms. Hudson is gorgeous and a pro, but is not intimidating and she's nice enough without getting annoyingly chatty.

If you grab one Pilates home workout DVD, this should be it; it's one you'll find yourself returning to every now and then.

Download (shareflare):

http://shareflare.net/download/51406.57bf3d567d0b1cc6d22b59b5a88d/L_B_F.part6.rar.html
http://shareflare.net/download/74830.7fa24fa541cd2fc26363f8bd102b/pilates.part1.rar.html
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http://shareflare.net/download/74080.7f5e505c968c1bc6f0cdfad9b3e7/pilates.part6.rar.html
http://shareflare.net/download/54217.51e899b443d877abbcdf05997fbf/pilates.part7.rar.html

Download (fileserve):

http://www.fileserve.com/file/vj46BBJ/pilates.part1.rar
http://www.fileserve.com/file/sGJsmvT/pilates.part2.rar
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http://www.fileserve.com/file/HPPbmY4/pilates.part6.rar
http://www.fileserve.com/file/dgPk2Wg/pilates.part7.rar

Kathy Smith: Peel off the Pounds Pilates

2011-03-05T20:23:00.000+02:00

With Kathy Smith Peel Off the Pounds Pilates , fitness expert Kathy Smith delivers a workout system that kicks the fat burning power of Pilates into high gear. A calorie burning workout is combined with upper and lower body toning routines, which work together to reshape your arms, abs, hips and thighs. Maximize your weight loss potential to reveal a leaner, stronger, healthier body!

Download (Hotfile):
http://hotfile.com/dl/108313159/56976bd/Peel.Off.the.Pounds.Pilates.part1.rar.html
http://hotfile.com/dl/108313168/e1cf7bc/Peel.Off.the.Pounds.Pilates.part2.rar.html
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Mirror (Fileserve):
http://www.fileserve.com/file/S2HfmvU/Peel.Off.the.Pounds.Pilates.part1.rar
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The Firm Express Get Thin in 30!

2011-02-26T21:31:00.000+02:00

The FIRM's Master Instructors never stop searching for cutting-edge research and science to make The FIRM's already superior Cardio + Sculpt fitness formula even better than ever before, and they've found it with this amazing fitness breakthrough! Introducing the next generation of accelerated weight loss workouts, The FIRM Express™ Get Thin in 30. It's our quickest, most effective weight loss plan yet. And all it takes is 3, 20 minute workouts a week!

The FIRM Express offers you:

* A Revolutionary Technique Called Mini Bursts, quick blast intervals combined with The FIRM's already powerful Cardio + Sculpt fitness method. Guaranteed to get you thinner, tighter and leaner - fast!
* 30-Day, four cycle system specifically sequenced to optimize weight loss in just 30 short days
* Each cycle includes three unique workouts, that's a total of 12 power-packed DVD's! PLUS a Bonus DVD to Kick Start Your Metabolism
* Exercise LESS for FASTER results you only need 3, 20-minute workouts a week to see results, half the time than doing regular cardio
* Burn up to 9X more fat than traditional cardio workouts
* Work Out Smarter Not Longer and sculpt your thighs, buns, abs and upper body to perfection
* 24/7 fat burning your body will continue to burn calories long after your workout is over - burn extra calories with no extra effort!
* Flat abs through constant core muscle engagement
* The FIRM is the ONLY fitness innovator utilizing this revolutionary technique. You won't see this in any other workout program!

Download Fileserve:

http://www.fileserve.com/file/cNjyYBZ/Firm.Express.Bonus.rar

http://www.fileserve.com/file/mC39ctR/Firm.Express.C1.part1.rar

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Angie Miller - Crave Results

2011-02-26T21:18:00.001+02:00

These well structured aero/tone intervals feature cardio bursts, varying tempos and compound toning. It’s a time efficient combination that reshapes multiple muscles as it raises your heart rate. The body sculpting intervals are the longest; they blend traditional moves with “functional fitness” and balance exercises. The cardio segments are shorter; they use lots of jumps, leaps and squats (both interval types include on and off step exercises). Angie makes it interesting and very doable by layering in the modifications (e.g. a side squat evolves into a balance move and ends with knee lift/bicep curl routine). Requires 3 to 10 lb. dumbbells; an Xertube is optional.