quad mountain

10

Neverland appeals to the child inside every man, woman and child. It’s a place where I feel like you can return to your childhood. You find grown-ups, you know, doing things they hadn’t done since they were like 10 years old. And it’s a – just a fun, wonderful place to be; it’s so much to do [here], I’ve always wanted to have a place where you’re just busy all day and there is just unlimited space to go on quads and mountains and horse-back and all kind of fun things. So, it’s a… it’s just a fun place. I love it. And I will always love it. And I will never ever sell Neverland. Neverland is me… you know? It’s – it represents the totality of who I am. It really does… I love Neverland.

Michael Jackson in “Private Home Movies” 2003

Toning & Strengthening

This total body workout includes a weighted bar. Weighted bars are great for resistant training, balance, flexibility, and core stabilization. They create a challenging and effective workout. If you do not have a weighted bar, use a pair of dumbbells instead. If you’re using a bar, we recommend 6-12 pounds. For dumbbells, we recommend 3-5 pounds. Do each move for 10-15 reps. Keep plenty of water handy and make sure to hydrate!

On Knees Frontal Raise

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To start, get on your knees and hold the bar in front of you. You are going to do a FRONTAL RAISE while on your knees.  Hold the bar with your arms locked straight. Keep your posture neutral throughout the exercise.  Breathe out and lift the bar up as high as you can. Be sure to keep your arms straight and lift the bar up and down with the same steady pace. Avoid lowering the bar too fast or bending your arms. WORKS SHOULDERS, ARMS, CORE

Supine Pelvic Thrust w/Overhead Pull

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Lie down on the mat, facing up. Bend your knees about 90 degrees and have the bar on your chest. Breathe out and thrust your pelvic up as high as you can.  Focus on squeezing your glutes to do so.  At the same time, push the bar up and over your head.  It is always best to contract your muscles at the same time when doing multiple movements. WORKS ARMS, CORE, CHEST, GLUTES, SHOULDERS

On Knee Curls

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Get on your knees with the bar in your hands, palms facing up. Keep your arms slightly slanted away from your body. Keep your shoulders back, breathe out and curl the bar up to your shoulders. Avoid curling up too high and moving your elbows forward. Focus on your biceps on the concentric up and eccentric down. Keep a steady rhythm and maintain perfect posture to achieve great results. WORKS BICEPS, CORE

V w/Feet On Ground & Shoulder Press

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Sit down on the mat, keep your posture neutral and lean back a little. This will engage your core and challenge your perfect posture, so keep your abs tight. Now, do a SHOULDER PRESS while in a ‘V’ formation. Breathe out as you press up, and press up as high as you can. Keep your pace steady and concentrate on keeping your core tough. Push through the struggle of keeping your posture in position and your shoulders screaming from fatique. Try your best not to give in and round your back, or not press up above your head. WORKS CORE, SHOULDERS, TRICEPS

On Knee Overhead Extension

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Get on your knees and bring the bar up above your head. Keep your elbows in the same place throughout the exercise. Bring the bar down behind your head as low as you can. Breathe out and extend your arms up, back to the starting position over your head. Always keep your posture upright. Focusing on contracting the back of your arms will give you really cut and tight triceps. Avoid not lowering the bar deep enough behind your head and moving your elbows in different directions. WORKS TRICEPS

Reverse Crunch w/Bar Behind Knees

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Lie down on your mat and place the bar behind your knees. Place your hands by your sides but have the palms facing up to engage your postural correction muscles. Then, breathe out as you pull your knees up to your chest as high as you can. Focus on keeping your abs tight on the reverse crunch up and on the way back down to the ground. This exercise will give you beautiful abs and more importantly, it will tighten your abs from the bottom up. Do this right and you will get a washboard stomach in no time. But, do it incorrectly, like arching your back and not keeping a firm grip of the bar, then your progress will be a lot slower coming. WORKS ABS, CORE

On Knees: Twist

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Get on your knees and hold the bar at a 90 degree angle at your elbows. Twist to each side as far as you comfortably can. Go at a steady pace to keep your balance and breathe out with each turn. Keep your posture upright all throughout the twisting. Tense your abs throughout the exercise. Avoid moving your arms to twist the bar further than the body can twist and do not twist too fast or you will lose your balance. WORKS ABS, CORE, OBLIQUES, BICEPS

On Knees: Shoulder Press

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Get on your knees and hold the bar behind your head, palms facing out. Press the bar up above your head as high as you can. Keep your posture perfect throughout the exercise and make sure your abs and glutes are tight while performing your reps. Breathe out when you press upward. Do not hit your head or your spine on the way down. Make sure to bring your elbows down by your sides, do not extend them outward. If bringing the bar behind your head is difficult on your shoulder, you can bring it down to your chest, but be careful not to hit your face. WORKS SHOULDERS

Sit Up to Twist

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Lie on your back with your knees bent about 90 degrees. Hold the bar at shoulder level, palms facing up. Do a full sit up and with total control, twist your body as far as you can to one side. Always bring the bar down toward your chest. Breathe out on the way up and twist your body and head as one unit. Keep your abs tight on both the way up and down.  Don’t go so fast that your arms and shoulders do the twisting and not your waist. Alternate and repeat for 10-15 reps on each side. WORKS ABS, OBLIQUES, CHEST, ARMS, SHOULDERS, BACK

Cocoon Crunches

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Legs and arms crossed, begin to crunch. Keeping the legs crossed at 90 degrees will contract the abs from the lower part upward. While maintaining that, crunch up as high as you can with your arms crossed. Focus on breathing out on the way up and firm up the abs on the way down. After 15 reps, switch your legs and arms, wrap your hands together, legs at 90 degrees at the hips. Throughout this exercise, keep your neck in neutral position. Do not strain. If it gets too difficult for you, point your chin towards your chest. Do 30 reps. WORKS ABS, HIP FLEXORS

Rock & Roll Abs

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Position yourself on your elbows and toes. Your shoulders should be directly over your elbows and your weight on your toes. Keep your body in a perfect line. Proceed to twist your hips from one side to the other. Contracting your abs, breathe out with each twist. Go as fast as you can but maintain perfect control. Do 15 reps on each side. WORKS ABS, CORE, OBLIQUES, SHOULDERS

Side Crunches

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Lie on your side with one arm extended at your side and the other resting behind your ear. Keep legs & feet together and do a side crunch, bringing your knees towards your chest. Do 15-25 reps on each side. WORKS ABS, CORE, HIP FLEXORS, OBLIQUES

Jump Squats

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Stand with feet wider than shoulder width, fingers lightly touching each other in front of you. Squat down low, then explode up into a jump, landing flat on your feet, back into a squat. Do 15 - 25 reps. WORKS GLUTES, QUADS, CALVES

Mountain Climbers

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Get on all fours, feet shoulder width apart. Raise your tush and alternate bringing your knee toward your arm pit. Continue for 15-25 reps or 30 seconds. CARDIO

Jumping Jacks

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Stand with hands on your side, feet more than shoulder-width apart. Step forward about 2.5 feet, stand on the ball of your back feet. Lower arms between your thighs and bend your front knee to make your thighs parallel with the floor. Return to starting position. See chart at beginning of this workout day for number of reps. CARDIO

anonymous asked:

I think that he means that you haven't done single player minecraft in a LONG time. I agree, the reason I subscribed in the first place was quad mountain survival

If you could understand how boring Minecraft can be, after playing it for YEARS it does get a bit boring. I will return to it once there is a good idea for it, and after that it will be boring again til i come up with something. Thats just how it is.