Suzie Homewrecker

Rosa Workout Plan

I’ve tried Insanity and honestly…it isn’t as bad as the shit I’ve been doing lately.

Max intervals are twice as long as Insanity and recovery is a misnomer because I hardly find squats to be adequate recovery because it’s active recovery. Obviously if you need breaks between intervals, that’s fine but this is a workout a friend of mine does to get in shape.

And btw I’m no trainer, or doctor, or anything, really. I’m just a fat chick that lost some weight. If you die, that’s your ass. It took me an hour and a half to complete this 36 minute workout…plus warm up and stretching (cooling down was saying fuck it and going home)

You can repeat the series once…anymore than that (assuming you survive) then you should be signing up for one of those secret government programs.

Oh, and you can add, change your workouts, but don’t make it easy.

And don’t ask me “but what about abs?” that’s another post.

Again, I’m no professional. I just like torturing myself…and since I refuse to starve, this is what I do instead.

Warm up-idgaf what you do, just warm up your muscles

Set 1: Frog jump-1 minute, Sprint 1 minute, repeat

Active Recovery: Clock lunges-Just how it sounds. clockwise, then counter clockwise…twice

Set 2: Jump up burpee, kick ups (1 minute each, repeat)

Active recovery: Single leg squats-3 seconds down, 3 seconds up. Do 20 (6 second reps to really work the muscle, challenge your core, drop your heart rate down)

The Hell Set (Not sure if there’s a valid reason why the third set is the hardest especially after that squatting): Jump squats, jump lunges (1 minute each, repeat)

Active Recovery: Balancing bicep curls-stand on one foot, do bicep curls. 10 each arm (6 second reps, obviously)

Repeat this if you can…

Obviously I don’t do this same exact workout every day. Different exercises focus on different muscle groups, etc etc. Try it, don’t die.

Hello.

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(Source: fuckyeahdarkgirls)

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Kony Bologna.

Fuck that nigga. Unless you plan to strap up and hunt that nigga for yourself, don’t post that fucking video. He’s been chillin’ for the past 5 years anyway so clearly he isn’t the one out there snatching up kids.

However since we’re all social activists now I have a few righteous causes in your location that need support.

1. Unemployment amongst African Americans is double the national unemployment rate. We need jobs, jobs security, and to be on even turf with the rest of America.

2. Know what the Voting Rights Act is? Probably not. If you’re an America you have the guaranteed right to vote (if you’re over 18, and a non-felon). But now 30 states are trying to pass laws that severely disenfranchise minority voters. Although voter ID laws already exist, Republicans feel the need to limit the type of ID that can be used for voting in an effort to eliminate voter fraud which…ironically…doesn’t exist.

3. Ladies, these bastards in the Republican party want to limit your access to health care which includes birth control, and challenges are be made against Title 10 which gives women access to cervical screening, STD testing, and other female related health care. And, we won’t discuss abortion but Congress has passed more laws concerning abortion than they have budgets.

4. The entire Republican race for president is being funded by a handful of billionaires. Meaning, fuck your contributions, small regular American. You can’t match these billionaire dollars.

5. How much do you owe Sallie Mae? Did that school of yours that swore it was worth the money make good on its promise to have you employed after graduation? No? That’s a pretty serious issue. You’re making $3k a month (if you’re lucky) and Sallie Mae takes $800. OR you don’t have a job and that bitch is watching the clock for your deferment period to run out while watching that interest pile up. This shit is robbery.

Anyway. God bless the African children but America ain’t too peachy either. And don’t sell me that “at least we’re alive and free” bullshit. Life and freedom shouldn’t be a consolation prize in the “greatest nation in the world”. Fuck outta here. We gotta fix our house first.

hypexflight:

recruiting the young kids to become killers and all that terrible stuff.

but what about the little niggas in Chicago and Detroit and LA and New York and other cities that get recruited for the same damn thing?

there’s a 13 year old kid in any ghetto that will blow your fucking head off just cause it’ll get him some dap from his homies.

what about thevisible children?

everybody is all stirred up about some shit that most of them can’t even help solve. nigga, mentor one of these wayward niggas out here before tryna fix africa.

i got 11 nieces and nephews so my hands are a bit full, and best believe those kids ain’t livin that life at all.

i’m in no way a social activist or some shit and i NEVER speak on these types of subjects but yo i’m seriously curious bruh.

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(Source: fuckyeahdarkgirls)

(Source: fuckyeahdarkgirls)