9 Things I've learn in ACC 255

In ACC 255 I have learned a lot of different things and here I am going to list a few;

1. how to make a blogger account
2. how to make a webs, website
3. how to write a mission statement
4. how to write a purpose page
5. how to write a privacy page
6. what a "sneeze page" is
7. how to set-up a contact form
8. how keywords/tags are important in a website
9. how to set-up a CafePress store 

Workout, Exercise, Diet and Research

Recognition:

In the Blog Post I would like to give credit to some sources I use while trying to find new and interesting workouts or motivation to get me pumped-up and get a good workout in.

I would like to start with a facebook page I liked. It gives me updates in my news feed with motivational pictures and videos. It's called "Addicted to the Gym". They are an active page that constantly is posting pictures of fit people. They also have great motivational pictures with quotes written on them. I highly recommend liking them on facebook.

Secondly I would like to give recognition to the Website BodyBuilder.com. They have almost every example of and exercise, and the proper way to do it. I have used that website to create a lot of different workout's for myself. It is a great site to stumble upon a new lift or exercise that you have never seen before that you might want to try out and see how it works for you. They also have go videos of professional lifters/bodybuilders showing you great workouts. Highly recommend giving this website a look!

Next I would like to recognize another blog; QBlog by Equinox. Equinox has top-notch when it comes to anything/everything fitness related. This Blog maintains the status-quo of Equinox by introducing everything that is cutting edge, from workouts to scientific studies to equipment, it has it all.

There are a lot of good sources of information out there on the internet, you just need to try and find them! Do your homework and research to optimize your workouts.

Abdominal Exercises Cont'd

Abdominal Exercises Cont'd

6.) Goalies

(Just remember to do both sides)

7.) Reverse Crunch

8.) V-up

9.) Leg Lift

10.) Corkscrew

11.)Body Crunch

12.) Butterfly

13.)Double Crunch

14.)Oblique V-up

(Just remember to do both sides)

15.) Plank

16.) Pulse up

17.) Push Through

18.) Rollback

19.) Side Bend

20.) Side Lift

(Just remember to do both sides)

21.) Side Plank

(Just remember to do both sides)

22.) Twist

(Just remember to do both sides)

For all of the exercises that involve going to each side, I suggest alternating sides while doing them. This will help stretch the opposite side each time you switch and will help prevent cramps and aches. 

(Above images taken from Bodybuilder.com)

Ab Exercises!

Ab Exercises!

1.) Pendulum

2.) Bicycle

3.) Russian Twist

4.) Elevated Crunch

5.) Side Jackknife

(Above images taken from Bodybuilder.com)

P90x Ab Ripper Workout

1.) In and Out (25)
You are basically using your butt as a pivot point while you kick your legs out, and lower your upper body slightly towards the floor.
2.) Seated Bicycle (26- 13 Normal / 13 Reverse)
Starting from roughly the same position as the In & Outs, you just simulate the movement of peddling a bicycle, and then you reverse direction.
3.) Seated Crunchy Frog (25)

It is just like an In & Out, only your have to momentarily wrap your arms around your knees, which means that you can no longer have your hands on the floor for support.

4.) Wide Leg Sit-ups (25)

Advanced- Sit Indian style and alternate hands above your head as you do the sit up and then cross your arm, that is up, to the opposite side of your body.

5.) Fifer Scissors (25)

You do start in the lying down position, but rather than just kicking your legs back and forth in a spastic manner, you only do one leg at a time while the other leg is held 6" off of the floor. (Advanced- Simply hold the count longer)

6.) Hip Rock 'n Raise (25)

Again starting in the lying down position, this time with your knees out, and the heels of your feet touching. You contract your ab muscles to bring your lower body off the floor, then push your hips up towards the ceiling.

7.) Pulse Up (25)

This is more of a standard hip raise type of movement where you basically have both feet facing the ceiling, and you do your best to push your heels as high towards the ceiling as possible. (No Rocking)

8.) Roll Up/ V-Up Combo (26- 13 Roll Up/ 13 V-Up)

Do a Sit up with your legs straight out and together, then once up, roll back with your legs (still straight). While legs are in leg raised position, try to touch your feet (V-Up).

9.) Oblique V-Up (25- Left/ 25- Right)

Basically this is a side bend while lying on the opposite side of your body.

Advanced- have to lift your legs up at the same time.

10.) Leg Climb (26- 13 Left/ 13 Right)

This exercise is not just difficult because you are so incredibly exhausted by this point, but also because you are all sweaty. Basically what you do is lift one leg about 45-degrees off of the ground, then reach up with both hands trying to "climb" your upper body up your leg until you can touch your toes.

11.) Mason Twist (40- Anything after 40 = Bonus)

Basically the same as the Russian Twist (As soon on page 1 #3 Russian Twist).

(P90x Ab Ripper Workout was taken from the P90x Workout Series)

Women Leg Workout

Women Leg Workout

I am no expert when it comes to women's workouts, however I do know that women want to look toned and fit. I have found the perfect workout for women to do, to tone their legs, glutes and core. This workout is also perfect if one doesn't have a lot of time to spend at the gym and is in a rush. If done without too many breaks in-between it can be done in under 15 minutes. This workout is designed for endurance to give the women that nice toned look they are looking for. I haven't don't the workout myself but I would imagine that the order of the exercises helps hit different areas of the body in just the right order. This order will help you get through the workout without failing due to fatigue.

Women I hope you enjoy!

(This Image was taken from health-heaven.tumblr.com)