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Aug. 14th, 2009 09:27 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
turnonmyheelsI have stayed up past my bedtime every single night this week so I could mainline Sons of Anarchy. I finished it last night and I'm all
\o/\o/\o/SQUEEEEEEEEEEEEEEEEEEEEE\o/\o/\o/\o/
And very sleepy and SORE [more about that below the cut]. How is it that there is no quality fic that I can find in this fandom? HOW???? I'm going to re-watch the series before season 2 starts Sept 8, and just wallow in the awesomeness of it. Likeall nearly all shows on FX SOA is gritty and painful and real and cringe inducing and hand flappy and perfect. ::draws hearts::
I want Jax/Opie [or Jax and Opie I'm not picky] when they were growing up and after the finale. I want to see Gemma seducing people for the Club. I want backstory on Tara and Jax. Moments of the guys hanging around the shop working on their bikes. Five things fics of any sort. I want wallpapers of Jax's naked and oh so lickable body, you know the scene, that needs to be my new wallpaper.
I want the music. I want a freaking sticker for my laptop!
I'm too sleepy to fully express my love.
First set, 12 single counts
Second set, 8 two counts
Third set, 4 four up, two down. In certain cases such as calf raises and the seated ab crunch you can't really get a 4 count range of motion, so in these cases you hold the move for four counts release and IMMEDIATELY go back to it, less than a second between the moves
These exercises are combo moves, so they pack a bigger punch than they do if you do them one at a time.
Five minute warm-up
Group 1
Deadlifts into clings
Shrugs and calf raises
5 minutes intense cardio, Jumping jacks, jumping rope, lateral running, running, use the step and do basics and turnsteps anything to get the heart rate up
Group 2
squats into overhead presses
tricep dips and then seated ab-crunch, not a combo move. Ab crunh is seated, knees pull into toward the chest then extend straight out. Arms can move with the legs to intensify the move
5 minutes intense cardio
Group 3
Front Lunges, Bicep Curl
Plie squats, French Press
Five minutes intense cardio
Group 4
One foot on the step, static squat with upright rows
Sunrises -- no pauses with these, just do the move
Five minutes intense cardio
Group 5
Push ups on the ball
Low back exercise on the ball. Feet on the floor, hands behind back or head, resting hips on the ball raise the upper body up and lower down.
Stretch.
This fit perfectly into a 1 hour class. There's not a whole lot of abs because I taught the next class and it had a 10 - 15 minute ab section.
Lie on back, feet on floor
12 crunches to the center
12 crunches left
12 crunches right
Raise feet into the air repeat
12 center
12 left
12 right
24 reverse crunches, hips lift up a little
pull knees into chest briefly.
Pilates "bicycle" like a bicycle except instead of taking opposite elbow to opposite knee you extend your elbow to the same leg you're extending. Legs can go straight up for easier and closer to the ground for harder
Slow extensions 2 counts out 2 counts in 12
fast extensions 1 count out 1 count in 12
repeat 3 cycles
pull knees into chest briefly. roll over onto belly.
when you work the abs you have to work the back.
face down, backs of hands down by the hips, tops of feet on the floor, keep looking down the entire time
slowly raise chest up and down for 12
keep chest on the floor, squeeze glutes
slowly raise lower body up and down for 12
head comes up 1 then legs come up 1, hold for 1 and lower everything down to the floor at the same time.
do 24
It's no P90X but I promise you'll feel it -- but you've got to use heavy enough weights! The last two reps of any set should be HARD and a struggle
*g*
\o/\o/\o/SQUEEEEEEEEEEEEEEEEEEEEE\o/\o/\o/\o/
And very sleepy and SORE [more about that below the cut]. How is it that there is no quality fic that I can find in this fandom? HOW???? I'm going to re-watch the series before season 2 starts Sept 8, and just wallow in the awesomeness of it. Like
I want Jax/Opie [or Jax and Opie I'm not picky] when they were growing up and after the finale. I want to see Gemma seducing people for the Club. I want backstory on Tara and Jax. Moments of the guys hanging around the shop working on their bikes. Five things fics of any sort. I want wallpapers of Jax's naked and oh so lickable body, you know the scene, that needs to be my new wallpaper.
I want the music. I want a freaking sticker for my laptop!
I'm too sleepy to fully express my love.
First set, 12 single counts
Second set, 8 two counts
Third set, 4 four up, two down. In certain cases such as calf raises and the seated ab crunch you can't really get a 4 count range of motion, so in these cases you hold the move for four counts release and IMMEDIATELY go back to it, less than a second between the moves
These exercises are combo moves, so they pack a bigger punch than they do if you do them one at a time.
Five minute warm-up
Group 1
Deadlifts into clings
Shrugs and calf raises
5 minutes intense cardio, Jumping jacks, jumping rope, lateral running, running, use the step and do basics and turnsteps anything to get the heart rate up
Group 2
squats into overhead presses
tricep dips and then seated ab-crunch, not a combo move. Ab crunh is seated, knees pull into toward the chest then extend straight out. Arms can move with the legs to intensify the move
5 minutes intense cardio
Group 3
Front Lunges, Bicep Curl
Plie squats, French Press
Five minutes intense cardio
Group 4
One foot on the step, static squat with upright rows
Sunrises -- no pauses with these, just do the move
Five minutes intense cardio
Group 5
Push ups on the ball
Low back exercise on the ball. Feet on the floor, hands behind back or head, resting hips on the ball raise the upper body up and lower down.
Stretch.
This fit perfectly into a 1 hour class. There's not a whole lot of abs because I taught the next class and it had a 10 - 15 minute ab section.
Lie on back, feet on floor
12 crunches to the center
12 crunches left
12 crunches right
Raise feet into the air repeat
12 center
12 left
12 right
24 reverse crunches, hips lift up a little
pull knees into chest briefly.
Pilates "bicycle" like a bicycle except instead of taking opposite elbow to opposite knee you extend your elbow to the same leg you're extending. Legs can go straight up for easier and closer to the ground for harder
Slow extensions 2 counts out 2 counts in 12
fast extensions 1 count out 1 count in 12
repeat 3 cycles
pull knees into chest briefly. roll over onto belly.
when you work the abs you have to work the back.
face down, backs of hands down by the hips, tops of feet on the floor, keep looking down the entire time
slowly raise chest up and down for 12
keep chest on the floor, squeeze glutes
slowly raise lower body up and down for 12
head comes up 1 then legs come up 1, hold for 1 and lower everything down to the floor at the same time.
do 24
It's no P90X but I promise you'll feel it -- but you've got to use heavy enough weights! The last two reps of any set should be HARD and a struggle
*g*
