A 'Four Square' Statement
It's the summertime, and you know what that means: not only will you be outside more than ever before, but it also means that chances are you'll be getting in shape! If your gym isn't cutting it, or if you have other plans for whatever day of the week this is, here's a great hack: create your own personal workout routine with a "four square" method. All you need is one minute of space to work out on. It may require a little bit of balance and coordination at times, so make sure to work up to higher levels as time goes on!
This blog post will teach readers how they can create their own personal workout routines using anything they find in their environment. One minute of space each day can bring the change we all want!
1. First, get your space set up! Use that one minute to create a square of any size on the ground. Take turns holding a weight in each hand or hold something like different colored dumbbells in different hands. Move from one side to the other, then switch and do it again as fast as you can! Keep your eyes open for balance challenges, and you may find yourself hopping across the square using your legs for landing.
2. Next, try moving from side to side. Stand on one leg and hold the weight in the other hand up at shoulder height. Then, extend that leg forward so that you are balancing on your extended foot. Stand on one leg until it threatens to give way, then switch! If this is too difficult for you now, try it with one hand holding an imaginary weight.
3. Create a square using four chairs arranged in a square shape, or put four book ends together and arrange them as if they were chairs. Perform lunges across the square, making sure not to step outside of it when switching legs and always keeping your back straight!
4. It's time to create a square out of your own body! Stand on both feet with your arms straight out in front of you and raise one leg up above the other. Switch legs when you get tired, but remember to keep them both straight and your back side facing forward. This is a great way to build up some muscle tone in your legs.
5. You can build on all these exercises by creating a circuit! Alternate one exercise from each list, completing 10 reps per exercise before moving on to the next one. After you are done with each circuit, rest for 30 seconds before starting again!
6. The fun doesn't have to stop when the minute is up! You can practice some dance moves, or even just a simple jog around your house to get your blood pumping and heart rate up.
7. Try adding some variety by using your own body weight to increase difficulty. Use the stairs in your house for quick reps, or perhaps you can try out a tree branch like Tarzan for more challenge? The best thing about this method is that it is easy enough that you can use it anywhere! When traveling, you will be able to find a way to perform these exercises no matter where you are.
8. If you are looking for a little more to keep the fun going, try using a broomstick or another long stick! Like the broomstick, this one is a great way to work out your core and legs. This one will also help you develop some upper body strength as well.
9. Finally, we'll end this article with a cool hack that will provide some good cardio! Take one minute to lie on the ground and do jumping jacks as fast as you can! Only go up to ten reps each since you only have one minute for your workout and it is a little hard on your joints after such intense exercise.
Hopefully you have already tested out this method and found it to be at least a little bit fun, too! We hope you are ready to go outside more often than ever and find yourself in a great shape. What better way to do it than with this "four square" method!
- By: Maksim Nesterov & Matt Daniels
Title: The Colosseum of War: Marketing in the Ancient World [ARTICLE START]
From the ashes of an ancient forum post I read a couple months back ( http://www.instructables.com/id/The-Battle-of-Punic-Wars ): A subforum is born...
"How did ancient war fare compare to modern marketing?
Interested in the marketing strategies from the ancient world, I venture into the forum of instructables.com . There I learn that a battle took place nearly two thousand years ago, and that this battle is known as The Battle of Punic Wars . The subject was not enough to keep my attention for too long and sooner than I had dared hope for a post about Ancient Marketing was born."
An excellent overview of marketing tactics in an ancient setting. This could be a great article topic for any history or marketing class. Good luck! - By: John M. Robinson
Title: Contemporary Marketing Tactics Retold [ARTICLE START]
The ancient world was not without its marketing tactics and advertising. Find out about some of the ways in which contemporary companies employ marketing tactics that were used in the past.
Ancient Marketing Tactics: - Ancient advertising methods blended techy gimmickry with manipulation of human psychology, e.g.: Branding - running a campaign using a single character (shown to be able to bestow various blessings on the viewer) or mask to represent the company. This method was used by Typhon as well as Demetrius' company Thermon, which Demetrius purchased after defeating Typhon in a fight of chariots. - Ancient advertising was also used to create or boost reputation and to build hype around certain items. This is particularly well illustrated in Homer's Iliad when Agamemnon (a legendary king of Greece) and Achilles (an invincible warrior) duke it out over a "girl" (actually a woman). Both men use this argument as a vehicle for their own personal agendas: one wants the girl back and the other needs the girl for his own personal use. - Advertising was also used to tell stories about those who made wonderful products, so that people would look up to them and follow their example, e.g.: Prometheus - Prometheus was a Titan from ancient lore.
Conclusion: Ancient advertising was a crafty way of pushing products and telling stories. In comparison, ancient companies also employed some modern style marketing tactics, e.g.: - Ancient mascots are incorporated into the theme of their company: Typhon's company uses a small mask that represents Typhon himself in the center of the chariot and Demetrius' company uses a brand character called Thermon (a personification of Demetrius' team) on the front of its chariot.
- Storytelling is used as a marketing method: Promotional videos showing off your product are made, for example Nike's latest "Nike+" campaign .