iconz unlimited
DESCRIPTION
STYLE MUSIC ENTERTAINMENT AT ITS FINESTTRANSCRIPT
In this issue:
Miss Christina “Born to Fight”
Solo
Mary J
Dj Itention
Perfect night out
The concept of ICONZ is to shed light on the everyday superstar in all of us. Far too long the media has defined for us which lives and news is noteworthy and relevant. But we all have a story to tell which makes is all ICONZ. Our goal is to give you the platform
to tell your story.
We are the window through which people can witness re-al life superstars real life heroes and real people doing what they do best. No script. No Fluff. Our magazine de-livers real life at its finest. With that said we present to
you- ICONZ UNLIMITED!
Sincerely,
Terrence A. Thornhill
Editor & Chief
Brit. Rand
Press & Advertising
Men’s style is all in the details. But you already knew that. And there are few better examples than those 1-inch-diameter disc-shaped objects hanging snugly from the front of your suit. What your buttons are made of is important – real bull horn (what we use) is superior to plastic. But even more to the point, the number of buttons you opt for on your custom suit can make a world of difference. How much difference? The difference between looking like a head-turning, put-together gent and a bro – one of the Ringling
kind.
At Black Lapel, we get a lot of questions regarding the buttons of a suit: 2-button or 3-button suit? How many buttons should you go for if you’re a shorter guy? And what’s the big deal about leaving
the last button unbuttoned? What exactly is a 3-roll-2 suit?
We’ll answer all these questions for you. But before we begin, let’s
make sure we’re on the same page with some of the basics:
SUITING 101: TWO-BUTTON OR THREE-BUTTON SUIT
by BLACK LAPEL
Volume 1, Issue 1 Page 5
Always Leave the Last Button Unbuttoned – If there’s any universally accepted “rule” to buttoning your suits, this is it. In fact, buttoning the last button not only screams fashion faux pas, it means you’re wearing the suit incorrectly. Suit patterns are actually cut to account for the last button being unbuttoned. So where did this rule even come from? According to menswear lore, this trend was started in the early 1900s by King Ed-ward VII who was too fat to get that last button of his vest and jacket closed. And what does a King Shamu do when he can’t button a last button? He leaves it unbuttoned be-cause a King does whatever he damn well pleases. Society followed.
Button Up while Standing – Suit jackets are designed to be buttoned when you’re standing for the best look, fit and drape. By keeping proper form and a nice silhouette, a buttoned up suit jacket simply looks better. So button up, unless you’re sitting down.
Unbutton Your Jacket when Sitting (or Dancing) – Sitting with your jacket buttoned
will add unnecessary stress to your jacket button(s) as well as the rest of your jacket – it
may cause some odd pulling and tugging in the chest and the back. So give your suit
some love and unbutton it when you sit. Of course, if you’re going to be breaking out
some wild dance moves at a wedding or Swedish House Mafia’s final tour, keep that
suit jacket unbuttoned as well.
Looking for a fail-proof single breasted suit? Look no further.
The 2-button suit is your classic All-American guy who works hard, plays hard and gets along with just about eve-ryone. While button stance will vary by maker, a 2-button suit generally has a lower button stance (i.e., the vertical placement of the jacket’s top button), which creates a deep “V” that has a very flattering visual effect. The visual flattery occurs because a lower button stance means longer lapels, which deepens the point at which the jacket is buttoned, thereby elongating the torso. And an elongated torso means visual heightening and slimming – in other words, it makes you look taller. This makes the 2-button a very flattering choice for any man looking to maximize the illusion of height or the heftier gent looking for a little slimming magic. Think of it like the grilled chicken of suit button types—a good base for any recipe of style and great for your body.
How to wear it: Button the top button only.
Where to wear it: Any place, any time from boardroom bar.
To see more on this article visit our friends at: :
http://www.blacklapel.com/thecompass/
ICONZ: Tell us about the moment when you started to pursue your music?
I started pursuing music at an early age as a musician growing up in a
Baptist Church. I took interest in playing drums and have been playing now
since I was 8 years old. The drums are the heartbeat of music and I fell in
love with the feeling I would get watching people react to the rhythm of a
song. Just like the drums are the heartbeat of a song, Music is the life of a
party and now as a DJ I can't explain how invigorating it is to throw on a
track and take a person back to the place they were when they heard that
track, or the feelings associated with that track. Being able to do that over
and over again is truly the best, and ultimately the reason why I continue to
DJ.
ICONZ: We feel an ICON is anyone that paves their own road to suc-
cess...what makes you an ICON?
I've been a self taught everything. I learned to play drums by picking up
sticks, learned to scratch, beat juggle and mix because I wanted to move
a crowd. I Graduated from UTSA with a bachelors and a masters degree,
because I wanted to master my professional craft. I guess the easiest
way to say it is, "My perseverance has been the definition of my success."
ICONZ: What’s the wildest thing you’ve learned since you’ve been in the
game?
Ha, that's a good question: I think the hardest thing to cope with in this
game is how cut throat it is. As a club DJ there isn't much that separates
one talent from another. I've learned that the most talented person doesn't
always get the job and I've come to grips with that. We call it the game be-
cause we play it and when we roll the dice sometimes we win sometimes
we lose. Some one who I trust dearly told me a long time ago, "continue
to do you, practice, perfect your craft, always be professional and let all
the chips fall where they may. At the end you will be satisfied no matter
how many venues, or gigs,or artist you work with knowing that you did
everything you could do to be ready when opportunity knocked." I feel
every artist should live by that mantra.
ICONZ: On the music you listen to:
Well let me see I probably download and listen to around 2500 tracks a
month. Everything from hip hop and R&B to reggae,old school, electroni-
ca, trance, trap, dub step, salsa,merengue . It's important to me that I be
versatile to play and be able to mix in any genre of music in any environ-
ment. So pretty much I listen to everything. Personally, I've been listening
to Ryan Leslie's new album Les is More. It's something bout R.Les and
his work ethic and style that gravitates me to his music. I love the way he
composes his tracks and how he is a true musician.
ICONZ: Name one person in the game who should look out for you and
why:
I'm not sure if I have a mentor that I can say I trust to watch after me in the
game. I try to learn from other people's mistakes and not repeat those
same mistakes. If I could flip the question as older brother I have taken on
that role with my younger brother Rated-R (officialratedr.com) as he pur-
sues a career in music as a producer songwriter and artist. He is crazy tal-
ented and I want to be there to support his decisions and help him with
projects but more importantly show him that humbleness, professionalism,
and strong work ethic, are all attributes that any artist must possess in be-
coming a success.
Grandmother Goes without Medicine so She
Can Afford to Call Grandson in Prison
Martha Wright is 86-years old and loves her grandson. Wright has be-come unable to afford food and medication while also seeking to pay mas-sive fees that are charged by the Corrections Corporation of America(CCA), whom she believes seeks to extract unfair amounts of money from the families of prison inmates. In a class-action lawsuit filed back in 2000, Wright and others are seeking to recoup damages from the CCA, as well as phone companies who are accused of gouging families for phone calls.
The lawsuit alleges that the arrangements between these companies and the prison system are a violation of constitutional rights to speech and as-sociation, as well as their rights to foster and maintain family relations un-der the First and Fourteenth Amendments. They also allege violations of the Sherman Anti-trust Act, due to the collusive monopolies that some cor-porations are able to maintain in the prison system.
At this point, Wright and the other plaintiffs are asking that the Federal Communications Commission (FCC) to file rules that limit the amount that companies can charge for inmate calls. The powerful organizing group ColorofChange.org has taken up Wright’s case as well.
In an email sent out to supporters, ColorofChange noted that inmates’ fami-lies are sometimes charged as much as 15 times the normal phone rates. They are rallying the public to get involved in FCC rulings that will take place in the near future. The public has only until March 25 to make their comments heard.
The group also alleges corruption and price-fixing schemes that benefit
politicians who receive kickbacks at the expense of inmates’ families.
“And while government entities generating revenue by punishing the families of prisoners is a scandal, it’s the private prison industry in particular that has a ruthless track record of profit-seeking behav-ior that actively targets and exploits the most vulnerable among us. The country’s largest private prison operator, Corrections Corpora-tion of America (CCA), was a key architect of Arizona’s notorious SB1070, the racial profiling law designed to fill prison beds with anyone unable to prove on demand that they aren’t an undocumented immi-grant. The GEO Group, the industry’s second largest player and regular subject of civil and human rights abuse investigations, was barred from doing business with the entire state of Mississippi after massive corner-cutting at their Walnut Grove youth facility led to rampant sexual and other physical abuse by staff of the minors in their care.“
The group also states that this problem has a significant impact on the African American community:
“For Black men in their 30s, one in every ten is in prison or jail on any given day, and federal sentencing data shows that Black men receive longer sentences than white men for the same crimes. Among Black children, one in nine has an incarcerated par-ent, constituting an enormous captive audience for prison phone operators preying on the need to keep family connec-tions alive over the course of years or even decades apart.”
The group ends with this statement, calling for public support to
change the law:
To finish this story hit link below:
http://www.techyville.com/2013/03/social-media/grandmother-goes-without-medicine-
so-she-can-afford-to-call-grandson-in-prison/
Dr. Boyce Watkins is the founder of the Your Black World Coali-
tion and author of the book, “Black American Money”.
Mary J. Blige has been through a lot during the span of her career and now she has a testimony.
She’s featured in the newest issue of LA Confidential and left no stone unturned as she dished on her past drug use, including sniffing co-caine at the Grammy’s, and how she used alcohol to cover up the is-sues that she had within herself. She blames her drug addiction on being molested when she was just five years old and says she is still reminded of the incident when she smells a certain type of lotion. She also reveals how she was affected by Whitney Houston’s death and why she never sought out rehab to help her with her drug and alcohol abuse.
Check out a few key excerpts below: on next few pages:
On all the things that led to that point
That’s it. Life. You start from day one. And what we spoke about earlier—when I was 5 years old. That dark moment. That one dark moment. It only happened once, but after that there was so much else in my childhood that happened. So many dark moments—which all added up and that’s what sprung on the drug addiction, trying to numb it all with the drugs. The depression. The lack of love for myself. The lack of people loving you around you. The abandonment issues. Daddy not being there all the time. Mommy not knowing how to handle it all. Although she loves you, she abandons you at some point too. I’m not saying that to be down on my mom. She was just a cursed woman as well. There have been so many other dark moments that I can’t even talk about. I have given the world so much and even in the middle of all that stuff there has been so much ish going on. It was all those tributaries that gave me such deep soul. But it is those same things that now have taught me how to be strong. In the past those were the same things that were killing me. But I made it out. I
made it out.
On how Whitney Houston’s death affected her
What I did was I chose to learn how to drink socially and it didn’t work. The test comes when you have to decide whether you’re drinking to be social or drinking to cover up something again. To cover up depression. To cover up guilt. Shame. Abandonment. All of that, man. Once I realized, “There you go again,” I had to stop. Whitney Houston’s death really affected me. Her death is another reason I stopped. I really do think I’m done. I looked at how that wom-
an could not perform anymore. something that hurt me really bad. I’m still
the same way. When I open up to trust you, I trust you wholeheartedly.
And then when you betray that trust, it closes me up.
affected me. Her death is another reason I stopped. I really do think I’m done.
I looked at how that woman could not perform anymore.
On being molested at the age of 5
I was 5. Mmmm … yes. I was 5. I don’t want to go into the details. It’s some-thing that hurt me really bad. I’m still the same way. When I open up to trust you, I trust you wholeheartedly. And then when you betray that trust, it closes me up.The quiet. I always think about how quiet it all was. It was abnormally quiet. It was just quiet. And there are certain smells that… mmmm… well… someone was using this lotion on their hands an hour or so ago. I smelled this lotion and I had such a flashback about it all. It’s weird that we’d be talking
about all this right now after me just having that flashback.”
On why she chose not to go to rehab
I don’t know why. But I didn’t want to go to rehab. I believe that anything man himself can do for me, God can do for me in a greater way. I decided to pray
and to seek God on my own. I just stayed in The Word. And it worked.”
I loved God, but I didn’t love myself. When I would get really, really high and the daytime would come, I would feel like God was watching me. And that’s when I’d start to go into this panic thing. I remember one night I was soooooo high. And as I was trying to go to sleep there was this dream… mmmmm…. Gosh, man, I don’t know if I should be telling you all of this. But let me put it this way. I believe in God so much that I would not let the enemy win my soul. You know what I’m sayin’? God loves me no matter what. He loves me high. Sober. Gay. Straight. I can’t let the world tell me anything different. That’s how I survived, knowing He loved me no matter what. Because if I don’t believe
that God loves me when I do wrong, I’m dead.
You can catch the entire interview over at
http://la-confidential-magazine.com/personalities/articles/mary-j-blige-kevin-sessums-interview
It took nearly forever for American restaurants to
understand what American customers want, but
now they have it right. We yearn for restaurants
that are like us: casual, kindhearted, original, and
a little too loud. The food doesn't have to be Ameri-
can, the setting doesn't have to be stylish, and the
waiters can put on whatever they want, even the T-
shirt they wore the night before. All we ask is that
the chef exhibit a little inspiration and the owner
understand that customers can't have a good time
without great service. These days, American spirit
has triumphed over European tradition. The twelve
restaurants redefining fine dining are aware of
what we want in a perfect night out.
Fine dining, once the purview of the prosperous,
has become a democratic institution. The benefi-
ciaries of this culinary repositioning are customers
who don't mind standing in line in the slim hopes of
snagging a table at Little Serow in Washington,
D.C. (boy, do they wait), and those willing to sit on
benches, stools, and the extraordinarily hard
chairs at Central Kitchen in San Francisco
(cushions are so 2005). Even our culinary combina-
tions have been updated. Deviled eggs with domes-
tic draft beer is the food-and-beverage pairing of
2013. Peculiarities have become part of the fun.
Much that we used to cherish is now superfluous:
Waiters are unchained from the shackles of obse-
quiousness. What's required from them are intelli-
gence, knowledge, and conversational skill, alt-
hough I never want a waiter who recites a list of
the entrées he likes best. Food is plated different-
ly these days. Less often will you come upon
meat, potato, and vegetable all together, neatly
arranged, occupying the same plate. Menu items
are offered as snacks, small plates, large plates,
larger plates, and sometimes no plates at all—
cutting boards have become chic.
Vegetables are thriving. They're no longer thought
of as secondary to the magnificence of meat.
They get equal billing, sometimes the entire mar-
quee. Never have they seemed so visionary as at
Vedge, a vegan restaurant in Philadelphia.
For me, one element of dining has not changed:
Food remains central to an unforgettable evening.
The goodness of wonderful cuisine radiates out-
ward, causing ripples, like a stone dropped into a
pond. For you, it might start with something else—
a particular wine, a collection of old pals, a wom-
an you have been trying hard to impress. Last year
meals in tiny, unusual restaurants matched and
usually exceeded those in conventional dining
venues. Small spots got better, a new breed of res-
taurant unbound.
Read More http://www.gq.com/food-travel/
restaurants-and-bars/201303/12-best-restaurants-
2013-alan-richman#ixzz2N36uoM00
SOLOSOLO ICONZ: Tell us about the moment when you started to pursue your music?
SOLO: I first started singing, when my second grade teacher took interest in me.
She told me I had a wonderful voice, from there I started sing lead in plays, talents
show and also church Solo's
ICONZ: We feel an ICON is anyone that paves their own road to success...what
makes you an ICON?
SOLO: I guess I would be considered an Icon, because everything I have done
thus far. As far as music has been on my own, with the help of my music producer
and family support. I've been offered several contracts by different major labels. But
decided against them due to the fact that I did not want to become a slave to the in-
dustry. I feel that with enough capital and a good marketing team I can go all the
way to the top !!! Without signing with a major label. In my opinion, with all the social
media that's available to the general public. Anyone can become famous without a
recording contract.
ICONZ: What’s the wildest thing
you’ve learned since you’ve been in the
game?
SOLO : I've learned that if you sign
with these major recording compa-
nies, they pretty much own you.
They also get the majority of your
money, and control the type of mu-
sic that you put out. I herd of the
industry doing crazy things like.
Producing albums for new artist
and then shelve those artist al-
bums for five years or more.
Sometime the album never get's
released, sad thing about it the art-
ist can't do anything about it, due
to the fact the label and industry
controls your career !!! That's ex-
actly why I have not signed with
any major labels !!!
ICONZ : Name one person in the game who should look out for you and
why:
Solo: I would say the industry as a whole should watch out for me. I am
bringing something new to the table. A lot of artist make albums where every
song sounds the same, on my album every song has a different sound, differ-
ent feel, different vibe !!! I am doing songs that current people in the game
have not done yet or not currently doing !!! I plan to change the game with a
new style, new look and new sound !!!
I want to be know as an artist who came into the game controlling his own
destiny ! An artist who brought something new to the table, an artist who will
be known and remembered as one of the best in the industry !!!
ICONZ: Tell me about yourself?
My name is Christianna “Born to Fight” Bryant. I am 23 years old. I am an amateur
mixed martial artist. My record for now is 0-1, (which will change soon). I started
training about 2 years ago. After I had my first fight in July of 2011, I did have
some minor setbacks that hindered me from training and competing for the rest
of 2011 and some of 2012. Now, I am at point where I have my stuff together,
so in this year of 2013, I am back to training, and I will be competing, so look
out for me!
ICONZ: How long have you wanted to fight? And why do you fight?
I have wanted to fight since I was about 5 years old. I fight because there’s just
something special about fighting that leaves me completely in love with it. From
the competitiveness it brings out of me, to the rush, or the confidence I have as
a person because I know I have the skill to intelligently defend myself if the time
came is why I fight. Knowing that I'm among an elite group of people being a
fighter, because let's face it; it takes a certain type of person to be a fighter is
why I fight. Most importantly, I fight because this is a gift and talent that God has
blessed me with and I want to use it to glorify Him. Fighting is my passion, my dream, my
purpose, and my life.
ICONZ: How long have you been training?
I have been training for 2 years on and off. But I have really been involved with combative
sports since I was 14 when I started wrestling in high school.
ICONZ: Who do you want to fight?
I will fight whoever I have to fight to get to the top!
ICONZ: What is your fighting style?
My fighting style is wrestling and muay thai.
ICONZ: What is your goal for this year?
My goal for this year is to compete as many times as I can, and get my name out there. I
want to get my stand-up and ground game on point this year, so I plan on competing
in some muay thai bouts, and competing in some bjj tournaments before I go back to
competing in mma.
ICONZ: What is your goal in 3-5 years.
To be a world champion, and to most definitely be in the UFC, for that is my dream.
ICONZ: Any advice to young girls wanting to get involved in the sport of mixed martial
arts? Or any fighting art in general?
Just go for it!
ICONZ: What makes you an ICON?
I’m determined, I have an undeniable drive to become the best fighter in the world someday,
and most of all, I strive to be in inspiration and motivation towards everyone I cross paths
with.
ICONZ: How can we find u keep track of u?
You can find me on facebook! https://www.facebook.com/christiannaborntofight
And instagram http://instagram.com/born2fightchick
New Law Disallows Companies from Excluding
Felons from the Hiring Pool
New equality guide-lines issued by the fed-eral government could force employers to hire more workers with criminal backgrounds.
Companies are warned about rejecting minority applicants who have
committed a felony or other offense by the Equal Employ-ment Opportunity Commission in their guidelines.
The EEOC advise to companies who have a policy that ex-cludes people for employment based on criminal records is to get rid of or change the policy. The changes are being applauded by those who’ve noted that in many cases, a fel-ony conviction becomes a life sentence, increasing crime due to the inability of convicted felons to find jobs or sup-port their families after a period of incarceration.
Civil rights laws already prohibit employers from discrimi-
nating against job applicants who are from different ethnic
backgrounds but have matching criminal histories, accord-
ing to the EEOC.
The latest guidelines from the EEOC were given because there was concern that employers might be declining job applicants from minori-ty groups, such as African Americans or Hispanics, because there are a larger number of these minority groups being arrested for crimes.
“There is no Federal law that clearly prohibits an employer from ask-ing about arrest and conviction records,” the EEOC’s website states.
“However, using such records as an absolute measure to prevent an individual from being hired could limit the employment opportunities of some protected groups and thus cannot be used in this way.”
The agency’s commissioners approved the report in a 4-1 vote in April 2012.
Commissioner of the EEOC, Constance Barker, who was the only
one voting against the new guidelines, said “The only real impact the
new guidance will have will be to scare business owners from ever
conducting criminal background checks.”
To read more on this subject:
http://www.techyville.com/2013/02/news/new-law-disallows-companies-from-
excluding-felons-from-the-hiring-pool/
Fighting Weight:
The Jump Rope
Workout If you think skipping rope is only for the playground, think
again—it's your best bet for staying in shape this fall
By: Ren McKnight
When I signed up at a boxing gym earlier this
year, I hadn't skipped rope since first-grade P.E.
I remember the girls being better at it than the
boys, and I filed the activity in the same mental
category as hopscotch and pattycake. But be-
fore getting my hands wrapped on my first day
at the gym I was sent to the back of the room
where another would-be pugilist was jumping
rope before a big panel of mirrors. He skipped
quickly and nimbly while old Young Jeezy played
over the speakers. As I grabbed a speed rope
and tried my best to jump it, I looked at the pho-
tos of famous fighters above the mirrors and
thought about how quickly some of those dudes
might rearrange my face if I told them skipping
rope is for little girls in pigtails.
I got better at it with each visit to the gym, but I
still looked at jumping rope as a warm-up to my
actual workout of hitting bags. Then, a few
months ago, I learned that my grandpa, a tough
ex-Navy motorcycle-riding outdoorsman of a
breed that's all but extinct, used to jump rope in
the house when my mom was a kid. That's when
I bought a rope to use at home on days when I
didn't make it to the gym.
When it's nice out, I jump rope on the roof of my
apartment where there's an epic view of the city,
and when the weather turns cold I take it inside
like my grandfather used to do. I crank up the mu-
sic and focus on getting into a rhythm and not whip-
ping myself in the back of the head. But like every
form of exercise, if you're not altering your regimen
and finding new ways to push yourself, you eventu-
ally plateau. (Also: You get bored.) So I called up
GQ's go-to trainer, Oscar "O-Diesel" Smith, and
asked him how I could take jumping rope to the
next level.
From Oscar:
For this workout, all you need is a standard jump
rope and a little timer you can buy for ten bucks.
You can jump rope anywhere, and you can do it if
you're traveling or if it's raining out—you just need
a couple feet to each side of you. You can also
switch between a speed rope, which needs more
momentum to keep it going, or a weighted rope,
which is definitely going to put a bit more burn on
your shoulder.
The Workout:
This workout alternates between three-minute
rounds of jumping rope and one-minute rounds of
calisthenics. As you get into better shape, you can
eventually start jumping rope in rounds of four
minutes, five minutes, etc.
3 minutes jump rope
Keeping your feet together and your legs straight,
jump with both legs at the same time.
Stretch lightly
15 regular push-ups
Start in push-up position with your feet together
and your hands shoulder-width apart on the
You'll notice that your energy is going to crash in
the middle of this workout—those high knees take
the life out of you. But it's worth pushing
through—you'll get a lot more oxygen to your sys-
tem, and you'll tone your legs and upper body. Box-
ers jump rope because it improves their coordina-
tion, stamina, and cardiovascular strength, and it
makes you light on your feet—pretty soon you'll
know just what Muhammad Ali meant by "Float
like a butterfly, sting like a bee."
ground. Keeping your body straight, lower yourself
until your nose almost touches the ground, then
push back up until your arms are fully extended.
3 minutes jump rope
Once again, keep your feet together and jump with
both legs at the same time.
10 regular push-ups
Start in push-up position with your feet together
and your hands shoulder-width apart on the ground.
Keeping your body straight, lower yourself until
your nose almost touches the ground, then push
back up until your arms are fully extended.
10 dips
Sit down on a chair or bench and cup your hands on
the edge on either side of your thighs. Walk your
legs out until you're no longer sitting and are sup-
porting yourself on your hands. Using your arms,
lower yourself in front of the chair or bench, then
push back up until your arms are fully extended.
3 minutes jump rope
This time, bounce from one foot to the other, either
jumping on each foot just once before alternating,
or changing foot every two or three jumps.
15 full sit-ups
Laying on your back with your feet on the
ground and your arms crossed over your chest,
sit all the way up until your elbows touch your
knees. Lower yourself back until your shoulder
blades touch the ground, then repeat.
3 minutes jump rope
Bounce from one foot to the other, either jump-
ing on each foot just once before alternating, or
changing foot every two or three jumps.
5 push-ups, 5 dips, 5 sit-ups
Use same form as above.
3 minutes jump rope
This time, do "high knees," alternating feet and
bringing your knees up until your thighs are par-
allel with the ground on each jump.
60 seconds push-ups
You're going to be a little winded by now, but do
regular push-ups with the same form as above
for a full minute. The goal is to try to get 60.
3 minutes jump rope
Do "high knees," alternating feet and bringing
your knees up until your thighs are parallel with
the ground on each jump.
60 seconds leg lifts
Lay on your back and make a diamond with your
hands under your tailbone for support. Keeping
your legs straight, raise them until they are perpen-
dicular to the ground. Still keeping them straight,
lower them until your heels lightly touch the
ground. Do this as many times as you can in a mi-
nute.
3 minutes jump rope
This time, run in place as you skip the rope.
60 seconds dips
Using the same form as above, do as many dips as
you can in a minute.
3 minutes jump rope
This time side-to-side again, bouncing from one
foot to the other, either jumping on each foot just
once before alternating, or changing foot every two
or three jumps.
60 seconds decline push-ups
Start in push-up position with your feet together up
on a chair, bed, or couch, and your hands shoulder-
width apart on the ground. Keeping your body
straight, lower yourself with your arms until your
nose is almost to the ground, then push back up
until
your arms are fully extended. Do as many as you can
in a minute.
3 minutes jump rope
Keeping your feet together and your legs straight,
jump with both legs at the same time.
60 seconds leg lifts
Lay on your back and make a diamond with your
hands under your tailbone for support. Keeping your
legs straight, raise them until they are perpendicular
to the ground. Still keeping them straight, lower
them until your heels lightly touch the ground. Do
this as many times as you can in a minute.
3 minutes jump rope
This time, bounce on one foot for a full minute and a
half, then switch to the other foot for a minute and a
half.
60 seconds double crunch
Lay flat on your back with your arms back behind
your head, feet on the ground, and knees bent. Bring
your knees to your chest while doing a crunch at the
same time. Do as many as you can in a minute.
30 seconds jump rope
Do "high knees," alternating feet and bringing your
knees up until your thighs are parallel with the
ground on each jump.
30 seconds jump rope
This time side-to-side again, bouncing from one
foot to the other, either jumping on each foot just
once before alternating, or changing foot every
two or three jumps.
