Athletes up for a challenge, meet this mash-up of two trainer favorites: Jacob's Ladder and the “Dirty Dozen” formula.
Jacob's Ladder (1990) is a psychological thriller / horror film directed by Adrian Lyne, based on a screenplay by Bruce Joel Rubin. It stars Tim Robbins. Do each move in circuit A for 1 minute, then perform 3 minutes on a Jacob's Ladder. Then, move on to circuits B, C, and D.For the ladder intervals, move at a moderate intensity (70 to 80 feet per minute), increasing your pace every minute. After the last circuit, cool down with 3 minutes at a pace of 50 feet per minute on the ladder.
The former is an angled, self-propelled machine that utilizes your entire body through a climbing motion, while the latter is a group of 12 exercises that strengthen nearly every muscle in your body. Put them together and you get a series of back-to-back challenges. This plan will have you drenched in less than half an hour.
Do each move in circuit A for 1 minute, then perform 3 minutes on a Jacob's Ladder. Then, move on to circuits B, C, and D.For the ladder intervals, move at a moderate intensity (70 to 80 feet per minute), increasing your pace every minute. After the last circuit, cool down with 3 minutes at a pace of 50 feet per minute on the ladder.
CIRCUIT A
1. Clock lunges: Stand with feet hip-width apart, hands on hips. Lunge right leg forward, to 12:00; return to start. Repeat, this time lunging right leg to 3:00, and then to 5:00. Switch sides and repeat, lunging left leg to 12:00, 9:00, and 7:00.
2. Inchworm plank lifts:Stand with feet and legs together and bend forward from waist, placing palms on floor in front of you. Walk hands out to full plank position, and then extend right arm forward, left leg back. Switch sides and repeat; walk hands back up to start.
3. Speed skaters:Stand with feet together, arms by sides. Leading with right leg, leap up and over to right, landing on right foot first, then left. Repeat to left.
A Jacob's Ladder is a high voltage device the will continuously produce an electric arc that rises upwards. They have been around probably since people started experimenting with electricity. Commonly seen in classic monster movies or mad scientist's laboratories. While they do give off some light, they serve no practical purpose other then to demonstrate the awesome power of electricity. I built this one to be a demonstration in an Electricity class I was teaching.
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In this Instructable we will build a Jacob's Ladder enclosed in a nice looking protective acrylic case that can be used relatively safely. Keep in mind that Jacob's Ladders are inherently dangerous.
- Contact with the exposed high-voltage conductors can be lethal.
- The electric arc can burn through wood and other materials and start fires.
- The arc can produce significant amounts of ultraviolet light which could be damaging to the retina of the observer.
- The arc will ionize the atmosphere, the resulting ozone can be damaging to the lungs and the mucous membranes.