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Reverse graffiti
Reverse graffiti, also known as clean tagging, dust tagging, grime writing, green graffiti or clean...
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Snow and Charming know what’s up…
Love this.
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The final Stefon sketch from Saturday Night Live.
The Stefon bit was one of my favorites. I’m gonna miss him
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Me for the past three days!
This is hilarious, lol.
To be honest, I rarely see women with those tiny dumbbells anymore but I have a sneaking suspicion they’re still getting used (they’re always restocking at my local fitness store). Many women still use them because it’s easier, they’re scared of lifting heavier or because that’s all they have at hand.
When you have access to heavier equipment, you’ll use it. It’s one thing to want to lift heavier. It’s another to make it happen.
Ladies of the at-home fitness crowd, I urge you: go for it! If the thought of a LOT heavier scares you, just a little heavier is fine. For now. :)
I won’t preach about how heavy or what you should or shouldn’t aim for (and wholeheartedly concede that MANY DVD programs call for lighter weights/endurance work - they do serve a purpose). But I will say that if your weights are under 8lbs AND you’ve been using the same ones for over 3 months (or years. Yup, it happens), it’s time to spend the money and invest in something HEAVIER.
It’s a stepping stone. A gateway “drug”.
My progression…
Lawn Mower Pull & Press
Find a weight that’s challenging, but where you can keep up a decent pace. You can also do this with no additional weight.
*I’m using ONE 15lb dumbbell, but if you’d like, you can use a dumbbell in each hand (two). This is a better option if all you have is light weights at home.
How To Do It
A. Stand with feet wide, toes pointed out, with one dumbbell up by your shoulder.
B. Rotate into a deep lunge on your opposite side, bringing your hands towards (but not touching) the floor. Press your bodyweight into the heel of your lunging leg, and keep hips neutral.
C. Push through your heel to return to the starting position, pulling the dumbbell up by your shoulder: do this with intention, like you’re pulling on a lawnmower cord.
D. Twist and rotate your body to the opposite side, pressing the dumbbell overhead. Use your core to stabilize yourself, and come up on your toe to help you twist your hips towards the opposite wall.
E. Repeat 10-15 times, then switch sides.
Tips
Stay light on your feet to make this motion fluid: once you get the rhythm, try to think of it as one movement instead of broken into parts. Staying on the balls of your feet will help you pivot without straining your knees or hips.
Pay attention to your hips & core: hips should move with your body and core tight throughout.
Beginner Tools: Adjustable Dumbbell Sets
Adjustable sets are totally bad ass for beginners and intermediate exercisers alike. You can start with the light plates, and add on as you go. The set above is a great choice for most beginner women: 5- 20lbs per dumbbell. It comes with a case, stores easily and is totally affordable at only about $40 a set.
When it comes to dumbbells, you don’t need to go fancy: this is a simple set with one big perk: adjustable sets allow you to avoid buying several different sets over time. It’s also easier to boost your difficult as you see fit, whenever you’re ready.
No home gym is complete without weights! If you don’t already have them, GET THEM! Said with love, of course. :)
CHEAP TIP: Craigslist and other sites are awesome for finding old workout equipment for very cheap. Check often, avoid fabrics (bugs) unless new and sealed (think mats), and always disinfect before using it to get sweaty.
