Authentic voices. Remarkable stories. AOL On Originals showcase the passions that make the world a more interesting place.
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The story of punk rock singer Laura Jane Grace of Against Me! who came out as a woman in 2012, and other members of the trans community whose experiences are woefully underrepresented and misunderstood in the media.
Executive produced by Zoe Saldana (who will be the subject of one episode), a celebrity travels back to their hometown to pay tribute to the one person from their past (before they were famous) who helped change their life by giving them an over-the-top, heart-felt surprise.
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Hi, my name is Ryan Lee and welcome to the Sprint Fitness DVD. This DVD is going to focus workouts, I am just using body weight. We are going to do a high intensity work four minutes through and you will see in a few minutes I am going to take you to some of the progressions, how he work and should be doing in week, how long should she be working out for. Let me see, everything we are going to be doing in this DVD, you could be doing just your body weight. You could do it anywhere, any place, anytime; you do not need any equipment.
Welcome to the Quatro Fitness Workout System, now this was created for very busy people just like you and me. This is for people who work, maybe have kids and just do not have hours to spend in the gym. The workout system is based on four-minute rounds, now that where we have to work quarto from, the Spanish word meaning four.
Every workout you are going to do is going to be exactly four minutes in length, and each four-minute round is broken down into eight specific sets and every set is going to last for 30 seconds, so let me give an example.
If you are doing push ups, you will do push-ups for 20 seconds and then you would rest for ten seconds, you so another set for 20 seconds, rest for ten seconds, so on and so forth until you have eight complete sets which is equals one, four minute rounds. Now, for your beginner, what you are going to do is sort off with ten seconds of exercise and 20 seconds of rest and you are going to continue that for eight sets.
As you get stronger and a better shape and better condition, you are going to do 15 seconds of exercise and 15 seconds rest. Now, every exercise is time coded in the bottom right hand corner so you will see exactly how long you are exercising for, so if you are only doing ten seconds of exercise, you will see that in the bottom corner and then you just rest until the next set begins. So as you are also getting stronger, you can add on more rounds until you get up to about three or four minute rounds so you workout would be a total of 12 minutes.
Now, if you find the exercises too hard, you can easily adapt them so as to push-up you could do it on your knee, you can decrease the amount of weight you are using with the dumbbells or you cannot use any weight at all. And it is wheezy, obviously you can add more weight, you could do things maybe on one leg or use one arm, just to make it a little bit harder and more of a challenge.
Now, I suggest you do this workout three days a week, doing it every other day type of cycle, so for example, you can do a Monday, Wednesday, Friday or a Tuesday, Thursday, Saturday. This work out so well to design that you can repeat them more than one day in a row and we have ten different workouts to choose from on this DVD, so you can try one workout one day and another workout the next and change it around and have fun with choosing different workouts for a challenge. You can do it up to five days a week, just make sure you are getting plenty of rest.
I also suggest you do this workout in the morning, before you eat and before you shower, you just get it done, it takes five to ten minutes and then you are done for the rest of the day.