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fightnerds

00:00:13

welcome to the former, that is,

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trading currencies online is an excellent

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opportunity to make money for nerds

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get 20 percent more

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official courses hey marques details

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in the description hello everyone from the Vatican new

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nerds you often asked us how

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to develop a knife you were asked to make an issue

00:00:37

on this topic you know we came today to the

00:00:39

club and swim canvas slave barking topic of

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endurance, it is very broad and

00:00:44

I will repeat again very

00:00:47

many aspects today we want to try

00:00:51

elements of circuit training, that is, by

00:00:55

and large, to develop overall

00:00:58

endurance,

00:01:01

crossfit is very well suited, that

00:01:05

is, under the combat tee,

00:01:07

let’s give the words Alexei the

00:01:10

first circle behind him on your brother treating the

00:01:15

treatment the principle is simple 5 exercises the

00:01:18

first of them is always each

00:01:20

any any there either with like

00:01:22

Allochka or a bag or on yes and or

00:01:25

knees anyway three strength exercises

00:01:28

with any there sledgehammer forest anything

00:01:33

and the last fifth to rest as the

00:01:36

press rules or become and viburnum

00:01:38

twisting there lifting anyway and

00:01:40

again we start another 5 exercises

00:01:43

others there another cardio training the

00:01:46

other three strength and again until the death

00:01:48

any or become or

00:01:50

any chair in time it turns out

00:01:53

each distance is minutes 30 seconds

00:01:56

you inhale

00:01:57

the work you can do 10 different exercises

00:01:59

in the club if you have enough wine the court can talk up to

00:02:02

15 can do 55 twice

00:02:06

repeated the circle took 5 others and

00:02:08

so on the average should be from 40 that

00:02:12

is 40 rounds of forty to fifty minutes

00:02:14

exactly remember training to be surprised

00:02:17

you won’t feel good now, he’s just

00:02:24

checking,

00:02:38

but

00:03:12

although the flat part

00:03:23

wants you, that the young cat died closer to

00:03:32

Thursday,

00:03:57

and oh,

00:04:24

from the sport,

00:04:37

she’s so cute,

00:05:08

Jesus, her back is straight, she became a crowd, and she stood

00:05:18

right around everything,

00:05:22

becoming

00:05:29

6,

00:05:32

but

00:05:42

you take the ball with straight arms, with straight

00:05:47

arms, with a

00:05:59

straight back

00:06:40

so as not to

00:06:45

touch, you can’t touch it,

00:06:53

it’s stupid circle

00:06:57

two circles two identical exercises

00:07:00

in total you need to do 3 different 3 by 2 then

00:07:05

we repeat this 12 times more 1 2 3 4 3

00:07:26

less shouldn’t be done more goes

00:07:29

well didn’t do anything three strength ones

00:07:45

you can feel the year there you can almost

00:07:49

anally rape a numerical one, you

00:07:53

put force here, we don’t do 9

00:07:56

points there, who has the birth of everyone

00:07:58

psychologically

00:08:02

in red, very light, or the girls also

00:08:04

weakly fit here, it’s just like in

00:08:06

the cheek and it’s worth it in the top 5, I’ll try it, it was

00:08:11

n’t boring, I’ll try, rest breathe not

00:08:18

only an offer from me palm trees the bag

00:08:22

the bag will overflow you let's try at least

00:08:26

30 km first is it true then are

00:08:30

you on duty right it's good luck

00:08:36

she then also wore it

00:08:38

seems to be boring exercises again

00:08:43

we charge up with some cardio with our

00:08:46

weight all the same from the music boxing

00:08:49

run maybe with like Allochka maybe

00:08:51

this muzzle there vibrate you can this

00:08:55

exercise equals you strength all night long there

00:08:58

was a physical load and rest 5

00:09:01

exercises essentially this is everyone at once so

00:09:04

hard give up fun you feel

00:09:08

good let's instead of 10 rounds

00:09:11

circle up to 15 twice from fearless fixes

00:09:18

something tasty

00:09:20

from which you go further coffee not for

00:09:22

recording later no and he half of the exercise

00:09:26

for me you will do unpleasantly more important than

00:09:32

funny then it will be good when higher

00:09:33

but when it is unpleasant himself stained

00:09:37

refusal mashita everything turns out that not

00:09:40

welcome to ef then there is now you

00:09:44

will try

00:09:46

authentic Soviet exercises

00:09:49

boxing Novosibirsk school of boxing they

00:09:52

came up with no more durable boxer

00:09:55

combined amateur from Cubans and Cubans

00:09:58

why because it should be time for the

00:10:00

guy from Novosibirsk to develop boxing now

00:10:03

wash off and protect the round although if you left

00:10:06

you will feel

00:10:07

if you feel a little bad you do one

00:10:09

of the simple explanations on this they do a

00:10:14

shift you put on the youtube bag to hold

00:10:16

and the constantly monotonous girl’s hand

00:10:22

strongly and so don’t stop the force

00:10:25

to put my shift team down

00:10:30

how much too everything is left right grass and

00:10:33

left next and to the next right left

00:10:40

our faith in the path of heaviness side

00:10:42

ended used to everything straight all direct

00:10:45

descent marks clumsy ran to TV

00:10:53

set freedom for three minutes

00:10:57

now I'll show the frame after that we'll see

00:11:02

the Chumaks move and not not the whole table it's

00:11:05

customary to do constantly

00:11:26

help finish the drink do

00:11:30

n't stop freely I went to

00:11:32

work two tricks

00:11:35

this is more active more active still still in the

00:11:44

second third of the test, again, my

00:11:50

big tour when on the 10th, well, you can

00:11:52

do that then maybe she, well, to be honest, I do

00:11:54

n’t have the help of loops 5.

00:11:59

Well, playing back the Cossack round,

00:12:02

you give all your best after Nikita's uber reserves

00:12:06

were equal and you expect to hold out,

00:12:09

but

00:12:43

53

00:12:45

2 it seemed like an empty

00:12:59

circular house, this is our standard twice in

00:13:01

fact, we do it, so he can cook, he can

00:13:03

take Cooper to make 5 identical ones

00:13:06

so that it won't be boring, you can

00:13:09

do it on Tuesday was to think more

00:13:10

on the chest pump up there chest back

00:13:13

arms such training rubber before

00:13:17

adding wrestling anything the main thing is

00:13:19

on a certain muscle group

00:13:21

a4 and an example more shoulders and legs why

00:13:23

they need to be hammered in sparring when

00:13:26

you have time to train the actual

00:13:27

technique there is this circular do

00:13:30

Monday work on technique Tuesday

00:13:33

circular Wednesday rays on this work

00:13:36

shells what are you for those rewarding

00:13:39

drops

00:13:40

Natalya Thursday this is again someone

00:13:44

free to work with a wig advertising gfs for

00:13:47

beginners 1 phrase was shemu handles with

00:13:49

everyone at once worth the system through 5

00:13:51

divided how else

00:13:52

come guys what she and to and come

00:13:54

in strictness and limbs strictly here

00:13:56

humanely this is what concerns the preparation

00:13:58

sounds because you work can do whatever you

00:14:00

want because usually I don’t do this with

00:14:02

everyone I don’t follow this person comes from

00:14:06

training officers I do let them not

00:14:09

take up the water and you won’t pass the task gone you

00:14:12

can

00:14:13

rest in pain on anything between

00:14:15

the principle 100 paid a

00:14:17

subscription for training you don’t do it

00:14:19

can’t me even if you paid

00:14:25

the officer it’s still a terrible evening 20

00:14:28

if you because you’re running away

00:14:41

comments from the side also listen to your hands

00:14:43

above I’m holding it

00:14:49

well my

00:14:52

kill

00:15:12

and your trace is tova sparring, you

00:15:27

can use your knees, you can just

00:15:35

invigorate your hands and the student needs to be invigorated to

00:15:39

get up on the technique, it’s unbearable, completely

00:15:43

different work, you don’t know the

00:15:45

time and don’t think about it, and when he

00:15:47

hinted at what else, it

00:15:49

upset me and that’s all at once I ran out of

00:15:53

strength straight straight between books everything

00:15:55

and you can diversify you can with different ones the

00:15:58

score is not the limit after complicate just

00:16:01

show there handsome let's stand my

00:16:08

hands let's show this character and feel

00:16:13

more bearable than character so I

00:16:16

give up for the character I

00:16:18

know fame indecisive somehow not a

00:16:21

nitrogen atom plus that that all these things are

00:16:27

certainly not fast enough to chase,

00:16:29

I know that it’s hard for me

00:16:31

to work out like this now and in two weeks it

00:16:32

will be very good to

00:16:34

eat even faster and I’m collecting money for

00:16:39

these sound conditions, here’s the

00:16:42

installation fee for 23 days

00:16:44

if two or three days there in anti mode

00:16:46

has already lived that night castle expert

00:16:50

ponte mode or the whole

00:16:52

I don’t hide I’m a professional amateur

00:16:55

let’s say the pylon we are with you

00:17:20

and

00:17:26

you

00:17:28

and

00:17:33

and

00:17:35

and faster,

00:17:42

but if you are already well prepared for the prize of the party, you

00:17:57

can do it before seconds

00:17:59

not at the end and at the beginning of the first, not the same

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thing, I would like to say hello to

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all the girls who are subscribed to our

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Instagram, I also read you, friends

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who are not subscribed to our Instagram, and girls

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and boys, do this immediately

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because there we post something that

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often does not fall into the main ones releases there are

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a lot of Ilona a lot of Anvar

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so instagram former nerds of this

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scooter instagram all everyone bye more

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green short

Description:

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