Back Raise Workout

STEP 1. Position yourself into a back-extension station by placing your feet under the leg brace/anchor so that it is hooked there.

STEP 2. With your upper thighs resting on the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.

STEP 3. Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.

Power Clean workout

STEP 1. Squat on the floor with thighs running parallel to the floor. Hold a pair of dumbbells using an overhand grip and allow them to rest on the floor before your feet.
STEP 2. Keep your torso erect with a slight arch in your lower back. Then, with power from your legs, straighten yourself in a sudden movement as you drag the weights up along the front of your body towards your chest.
STEP 3. As you go up on the balls of your feet, quickly drop underneath the weights and "catch" them on your shoulders while keeping your elbows elevated. Immediately lower them in front of you and descend to the starting position.

Irene forecasts on track; not up to speed on wind

Hurricane Irene was no mystery to forecasters. They knew where it was going. But what it would do when it got there was another matter.
Predicting a storm's strength still baffles meteorologists. Every giant step in figuring out the path highlights how little progress they've made on another crucial question: How strong?
Irene made landfall Saturday morning at Cape Lookout, N.C. — a bull's-eye in the field of weather forecasts. It hit where forecasters said it would and followed the track they had been warning about for days.
"People see that and assume we can predict everything," National Hurricane Center senior forecaster Richard Pasch said.
But when Irene struck, the storm did not stick with the forecast's predicted major hurricane strength winds.
"It's frustrating when people take our forecasts verbatim and say, 'This is where it's going to be at this time and this is how strong it's going to be,'" Pasch said. "Because even though the track is good it's not certain."
But it's getting there.
By Monday night, five days before Irene first hit the East Coast, the hurricane center figured the storm would come ashore around the North Carolina-South Carolina border. By Tuesday night, they predicted it would rake the coast. And on Friday morning — 24 hours before landfall — they had the storm's next day location to within 10 miles or so.
Twenty years ago, 24-hour forecasts were lucky if they got it right within 100 miles and the average 36-hour forecast within 146 miles. With Irene, that was about the accuracy of the five-day forecast.
"This is a gold medal forecast," retired hurricane center director Max Mayfield said. "I don't think there's any doubt: I think they saved lives."
The current director, Bill Read, tried not to sound boastful: "In the big picture of things, it looks like it panned out very well."
There are two reasons for the steady improvement in forecasts: Better computer models and better data to go into those models. With Irene, the National Oceanic and Atmospheric Administration spent extra money with jet flights and weather balloons across the country to get far more data than usual and it paid off in even better forecasts, Mayfield said.
Irene also was the type of storm that chugs off of Africa that is pretty simple to forecast accurately, said Georgia Tech meteorology professor Judith Curry, who makes private forecasts for energy interests with her firm Climate Forecast Applications Network.
Storms in the Gulf of Mexico are much more fickle, with weaker and less obvious steering currents. In 1985, Hurricane Elena caused evacuation chaos as it threatened to hit western Florida twice, but never did so.
On the negative side, the forecast after Irene hit the Bahamas had it staying as a Category 3 and possibly increasing to a Category 4. But it weakened and hit as a Category 1 storm and stayed that way up the coast until it faded into a tropical storm by the time it reached New York City. It lost strength as it moved north over land and cooler water.
Read said they will go back and figure out what happened, but noted they have made huge strides in projecting where a hurricane will hit. In past storms, they would have issued warnings for Florida, Georgia and South Carolina, but there were no evacuations there for Irene.
"We're not completely sure how the interplay of various features is causing the strength of a storm to change," Read said.
One theory is that a storm's strength is dependent on the storm's inner core. Irene never had a classic, fully formed eye wall — even going through the Bahamas as a Category 3.
"Why it did that, we don't know," Read said. "That's a gap in the science."
Georgia Tech's Curry said one of the main problems is that the giant global computer models that do so well forecasting the track require large scale data. The keys to intensity changes are usually too small for big computer models, she said.
Mayfield says what's needed is better real-time, small-scale information, like Doppler radar. NOAA used old propeller planes to take Doppler radar data inside Irene, but the information will be used to design better intensity forecasts in the future, he said.
And when it comes to damage from Irene, the problem wasn't wind strength, but storm surge and flooding, which was the message from forecasters all week long.
Given that the accuracy of forecasting intensity has not changed much at all in 20 years, Keith Seitter, executive director of the American Meteorological Society, said he thought the strength forecast was pretty good.

2 million ordered to leave as Irene takes aim

Whipping up trouble before ever reaching land, Hurricane Irene zeroed in Friday for a catastrophic run up the Eastern Seaboard. More than 2 million people were told to move to safer places, and New York City ordered the nation's biggest subway system shut down for the first time because of a natural disaster.

As the storm's outermost bands of wind and rain began to lash the Outer Banks of North Carolina, authorities in points farther north begged people to get out of harm's way. The hurricane lost some strength but still packed 100 mph winds, and officials in the Northeast, not used to tropical weather, feared it could wreak devastation.

"Don't wait. Don't delay," said President Barack Obama, who decided to cut short his summer vacation by a day and return to Washington. "I cannot stress this highly enough: If you are in the projected path of this hurricane, you have to take precautions now."

Senior hurricane specialist Richard Pasch of the National Hurricane Center said there were signs that the hurricane may have weakened slightly, but strong winds continued to extend 100 miles from its center.

The moment Saturday when the eye of the hurricane crosses land "is not as important as just being in that big swath," Pasch said. "And unfortunately, it's a big target."

Hurricane warnings were issued from North Carolina to New York, and watches were posted farther north, on the islands of Nantucket and Martha's Vineyard off Massachusetts. Evacuation orders covered at least 2.3 million people, including 1 million in New Jersey, 315,000 in Maryland, 300,000 in North Carolina, 200,000 in Virginia and 100,000 in Delaware.

"This is probably the largest number of people that have been threatened by a single hurricane in the United States," said Jay Baker, a geography professor at Florida State University.

New York City ordered more than 300,000 people who live in flood-prone areas to leave, including Battery Park City at the southern tip of Manhattan, Coney Island and the beachfront Rockaways. But it was not clear how many would do it, how they would get out or where they would go. Most New Yorkers don't have a car.

On top of that, the city said it would shut down the subways and buses at noon Saturday, only a few hours after the first rain is expected to fall. The transit system carries about 5 million people on an average weekday, fewer on weekends. It has been shut down several times before, including during a transit workers' strike in 2005 and after the Sept. 11 attacks a decade ago, but never for weather.

Late Friday, aviation officials said they would close the five main New York City-area airports to arriving domestic and international flights beginning at noon on Saturday. Many departures also were canceled.

The airports are John F. Kennedy International, Newark Liberty International, LaGuardia, Stewart International and Teterboro.

Mayor Michael Bloomberg said there was little authorities could do to force people to leave.

"We do not have the manpower to go door-to-door and drag people out of their homes," he said. "Nobody's going to get fined. Nobody's going to go to jail. But if you don't follow this, people may die."

Shelters were opening Friday afternoon, and the city was placed under its first hurricane warning since 1985.

Transit systems in New Jersey and Philadelphia also announced plans to shut down, and Washington declared a state of emergency. Boisterous New Jersey Gov. Chris Christie demanded people "get the hell off the beach" in Asbury Park and said: "You're done. Do not waste any more time working on your tan."

Hundreds of thousands of airline passengers were grounded for the weekend. JetBlue Airways said it was scrubbing about 880 flights between Saturday and Monday, most to and from hub airports in New York and Boston. Other airlines said they were waiting to be more certain about Irene's path before announcing more cancellations.

Thousands of people were already without power. In Charleston, S.C., several people had to be rescued after a tree fell on their car.

Defying the orders, hardy holdouts in North Carolina put plywood on windows, gathered last-minute supplies and tied down boats. More than half the people who live on two remote islands, Hatteras and Ocracoke, had ignored orders to leave, and as time to change their minds ran short, officials ordered dozens of body bags. The last ferry from Ocracoke left at 4 p.m. Friday.

"I anticipate we're going to have people floating on the streets, and I don't want to leave them lying there," said Richard Marlin, fire chief for one of the seven villages on Hatteras. "The Coast Guard will either be pulling people off their roofs like in Katrina or we'll be scraping them out of their yards."

Officially, Irene was expected to make landfall Saturday near Morehead City, on the southern end of the Outer Banks, the barrier island chain. But long before the eye crossed the coastline, the blustery winds and intermittent rains were already raking the coast. By Friday evening 50 mph winds were measured at Wrightsville Beach, N.C.

Some took to shelters for protection.

Susan Kinchen, her daughter and 5-month-old granddaughter came to West Carteret High School with about 50 others. She said they didn't feel safe in their trailer, and the Louisiana native was reminded of how her old trailer lost its roof to Hurricane Katrina, almost six years ago to the day, on Aug. 29, 2005.

"We live in a trailer with her," said Kinchen, referring to the infant. "I'm not taking any chances."

Hurricane center meteorologist David Zelinsky said earlier Friday that he expected the storm to arrive as a Category 2 or 3 hurricane. Later in the day, other forecasts showed it would strike most of the coast as a Category 1. The scale runs from 1, barely stronger than a tropical storm, to a monstrous 5. On Friday night, Irene was a Category 2.

The hurricane center said Irene could weaken into a tropical storm before reaching New England, but that even below hurricane strength it would be powerful and potentially destructive.

Regardless of how fierce the storm is when it makes landfall, the coast of North Carolina was expected to get winds of more than 100 mph and waves perhaps as high as 11 feet, Zelinsky said.

"This is a really large hurricane and it is dangerous," he said. "Whether it is a Category 2 or 3 at landfall, the effects are still going to be strong. I would encourage people to take it seriously."

Officer Edward Mann was driving down the narrow streets of Nags Head looking for cars in driveways, a telltale sign of people planning to ride out the storm against all advice.

Bucky Domanski, 71, was working in his garage when Mann walked in. He told the officer he planned to stay. Mann handed Domanski a piece of paper with details about the county's evacuation order. It warned that hurricane force winds would flood the roads and there might not be power or water until well after the storm.

"You understand we can't help you during the storm," Mann said.

"I understand," Domanski replied.

Later as heavy rains drenched Nags Head, Domanski had cooked his favorite dinner of veal parmesan and spaghetti for his wife, Joy.

He planned to watch TV, but knows his satellite dish and power could go out any time. He has plenty of flashlights and candles and plans to go to sleep early.

"So far everything is OK. The rain isn't bad. I know it could change. But I just don't think it's going to be as bad as they say. I'm hopeful," he said.

After the Outer Banks, the next target for Irene was the Hampton Roads region of southeast Virginia, a jagged network of inlets and rivers that floods easily. Emergency officials have said the region is more threatened by storm surge, the high waves that accompany a storm, than wind. Gas stations there were low on fuel Friday, and grocery stores scrambled to keep water and bread on the shelves.

In Delaware, Gov. Jack Markell ordered an evacuation of coastal areas.

"We could be open tonight for business, but there's a very fine line between doing the right thing and putting our staff at risk," said Alex Heidenberger, whose family owns Mango Mike's restaurant in Bethany Beach. He expects to lose $40,000 to $50,000 in business. "It's not so much we're worried about the storm coming tonight, but we want to give them a chance to get out of town and get their affairs in order."

Officials at Walter Reed Army Medical Center in Washington said they were speeding the transfer of their last remaining patients to the National Naval Medical Center in Bethesda, Md. The transfer had been planned for Sunday.

In Baltimore's Fells Point neighborhood, one of the city's oldest waterfront neighborhoods, people filled sandbags and placed them at the entrances to buildings. A few miles away at the Port of Baltimore, vehicles and cranes continued to unload huge cargo ships that were rushing to offload and get away from the storm.

In New York, the Mets postponed games scheduled for Saturday and Sunday with the visiting Atlanta Braves. The Jets and Giants moved their preseason NFL game up to 2 p.m. Saturday from 7 p.m., but then postponed it until Monday.

And in Atlantic City, N.J., all 11 casinos announced plans to shut down Friday, only the third time that has happened in the 33-year history of legalized gambling in that state.

"I like gambling, but you don't play with this," Pearson Callender said as he waited for a Greyhound bus out of town. "People are saying this is an act of God. I just need to get home to be with my family."

Japan PM resigns amid public dismay

TOKYO (AP) - Prime Minister Naoto Kan announced Friday he was resigning after almost 15 months in office amid plunging approval ratings over his government's handling of the tsunami disaster and nuclear crisis.

In a nationally televised speech, Kan said he was stepping down as chief of the ruling Democratic Party of Japan, effectively ending his tenure as leader of the country. The decision was widely expected because in June, Kan had promised to quit once lawmakers passed three key pieces of legislation. The final two bills cleared the parliament earlier Friday.

The Democrats will vote Monday for a new leader, who will almost certainly become Japan's next prime minister - the sixth since 2006.

Former Foreign Minister Seiji Maehara is viewed as the front-runner to replace him. Finance Minister Yoshihiko Noda and Trade Minister Banri Kaieda are also viewed as contenders.

Looking back on his year and three months in office, Kan said he did all he could given difficulties he faced, including the disasters and a major election defeat in upper house elections last summer that left the parliament in gridlock.

"Under the severe circumstances, I feel I've done everything that I had to do," he said. "Now I would like to see you choose someone respectable as a new prime minister."

The 64-year-old Kan has seen his approval ratings tumble amid a perceived lack of leadership after the March 11 earthquake and tsunami and subsequent nuclear crisis. Survivors complain about slow recovery efforts, and radiation from the crippled Fukushima Dai-ichi plant has spread into the air, water and food supply.

Political infighting between the ruling and opposition parties also have discouraged the public. Recent polls show that his public support has fallen under 20 percent.

Japan's new leader will take over a heavy load of tasks: rebuildling the country from the triple disasters, tackling a surging yen that is undermining the export-led economy and mapping out a new energy policy that is less reliant to nuclear power.

Kan's successor will also need to restore confidence in Japan's alliance with the U.S. Tokyo recently canceled Kan's U.S. visit for talks with President Barack Obama, expected in early September, due to the political uncertainty.

A Closer Look at Just What's In Those 10 Insanity Workout DVDs

Just what can you get along with your 10 Insanity Workout DVDs? Let's look.

1.) Dig Deeper FitTest - Shaun T will put you for the test on this first workout. You will find out what shape you're really in!

2.) Plyometric Cardio Circuit - The athletic movements associated with an intense lower body plyometric workout combines having a fat loss cardio session.

3.) Cardio Power and Resistance - In this workout, you'll build lean muscle mass and definition with your chest muscles while boosting your cardiovascular capacity with some Insanity power moves.

4.) Cardio Recovery - Recovery sounds good, right? On this workout Shaun T eases up just a little to let your body get ready for the upcoming challenges. Enjoy!

5.) Pure Cardio and Abs - It's a non-stop cardio workout that offers ample awareness of developing those ab muscles.

6.) Cardio Abs - Intervals concentration on developing firm abs and increasing your cardio.

7.) Core Cardio and Balance - You love a rest following a month of Insanity workouts. Prepare yourself to gear up following this easy day!

8.) Max Interval Circuit - Try THIS interval circuit. It'll be the most intense interval training workouts you've ever done.

9.) Max Interval Plyo - You'll sometimes be pushing your legs and becoming the maximum athletic ability from them.

10.) Max Cardio Conditioning and Abs - A serious cardio workout that will push that you the limit.

As you can see, this can be a very intense exercise program which should simply be attempted by those who work in the most effective of health.

 Team Beachbody Insanity Exercise Program - Shaun T

Ready for likely the toughest workout program ever put on DVD? Ready to acquire a years worth of results in only two months?