Census Blocks, County Lines, Communities of Interest…Oh My!

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Lateral Leg Lift

With your hands on your hips and your feet hip-width apart, bend your knees to lower into a squat. Pause, then stand and lift your right leg out to the side as high as you can. Return to start. That's one rep. Repeat with the left leg, and continue alternating until you've done 12 to 15 reps on each side.

Plie Squat Jump

Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes. That's one rep. Continue quickly jumping your legs out and in for 15 to 20 reps.

Split Squat with Overhead Press

The Skill: Strength

Muscles that pack a powerful punch allow you to send a softball or kickball into the outfield. And with training, you won't be a one-hit (or one-kick) wonder. You'll have the muscular endurance to crush the next ball too.

The Move: Split Squat with Overhead Press

Hold a 15-pound dumbbell in each hand at shoulder level (elbows bent, as shown), step your right foot forward so your legs are in a staggered stance, and squat down. Press both weights overhead as you stand up. Do five reps, then switch your leg positions and do five more.

Body Bonus

This move is one of the best allover toners.

Three-Cone Drill

The Skill: Agility

Being able to change direction quickly helps you stay steady as you dodge rocks and roots while trail running or mountain biking.

The Move: Three-Cone Drill

Place three cones (or other markers) in a triangle pattern eight feet apart. Sprint from the first cone to the second. Circle that cone, then run backward to the first. Circle the first cone, then sprint to the third cone; circle it, then run backward to the first cone. Repeat as quickly as you can three times. Rest for 30 seconds, then repeat three more times.

Body Bonus

You'll strengthen your legs, especially your calves, hamstrings, and glutes.

One-Leg Balance

The Skill: Balance

Your body uses cues from your feet, eyes, and ears to sense which muscles to activate to keep you steady on in-line skates or water skis. Balance training improves that communication chain, so your body can react quickly and spare you from a wipeout.

The Move: One-Leg Balance

Stand on your left leg with your arms at your sides. Lean forward, push your hips back, and extend your right leg behind you, keeping your back straight. Reach down with your right hand and try to touch the toes of your left foot. Return to the starting position without touching your right foot to the floor. Do five reps, then switch sides and repeat.

Body Bonus

You'll also sculpt your quadriceps, hamstrings, glutes, and core muscles.

Torso Resistance

The Skill: Core Strength

Strong muscles in your torso and hips generate force and support the movements of your arms and legs, whether you're swinging a golf club or jumping waves.

The Move: Torso Resistance

Attach a resistance band to the knob of a closed door. Hold the band in front of you in both hands, keeping your arms straight. Turn so you're standing with your right side facing the door. Take a few steps to the left until you feel resistance; hold that position for 30 seconds. Engage your core to keep your torso from turning toward the door. Rest for 10 seconds. Do four reps, then turn around and repeat on the other side.

Body Bonus

This exercise also improves your posture.

Dumbbell Split Jump

The Skill: Power

By boosting your ability to move explosively, you'll gain the skills—and confidence—to pop up on a surfboard or spike a volleyball.

The Move: Dumbbell Split Jump

Hold a pair of dumbbells (five to eight pounds) against your sides, palms facing in. Stagger your feet (left foot forward, right foot back) and lower down into a split squat. Push up off the ground, getting as much air as you can, while simultaneously switching your leg positions. Land with your right foot in front and your left foot back. Repeat 10 to 12 times, alternating leg positions with each rep.

Body Bonus

Jumping moves burn more calories than standing exercises—and fry more fat!

Weaving Sprint

The Skill: Quickness

Being able to take off fast enables you to blast off third base and make it to home, or to charge after a tennis ball when your opponent lobs it to the far end of the court.

The Move: Weaving Sprint

Line up five cones (or other markers) in a row, about 18 inches apart (a bit less than your average stride). Start at one end and weave through the cones, running as fast as possible without knocking them over. At the end, turn around and jog back. Do four reps, then rest for 30 seconds. Repeat the sequence three times.

Body Bonus

Short bursts of all-out effort keep your heart rate high and rev your metabolism.

Wood Chop with Resistance Band

Stand to the right of a resistance band (secured a few feet above your head). With your feet hip-width apart, rotate your torso slightly to the left and grab the handles with both hands so that your arms are straight and above your left shoulder. Keeping your arms straight and back flat, pull the handles across your body to the outside of your right knee. Pause, then slowly return to start. That's one rep. Do 12 to 15 total, then switch sides and repeat.

Dumbbell Squat And Overhead Press

Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position. That's one rep. Do 12 to 15.

Bent-Over Row

Standing with your feet hip-width apart and knees bent, hold a pair of dumbbells so your palms are facing each other and bend forward from the hips, as shown. Pull your shoulder blades together and row the weights toward your chest. Return to start. That's one rep. Do 12 to 15.

Dynamic Lunge

Stand with your arms at your sides, feet hip-width apart, chest lifted. Step forward with your right leg and bend both knees to lower yourself as far as you can. Push off your right foot and return to start. Repeat, stepping forward with your left leg. That's one rep. Do 12 to 15.

Lateral Shuffle

Stand with your feet hip-width apart, knees bent, chest upright, and elbows bent at a 90-degree angle. Take a wide step to the left, then quickly bring your right foot to meet your left. Then switch directions, stepping your right foot out to the side. Continue going back and forth.

Jump Squat

Place your hands behind your head, elbows out, and stand with your feet hip-width apart. Push your hips back and bend your knees until your thighs are nearly parallel to the floor, keeping your chest up. Jump as high as you can, then immediately lower into the next rep.

Hip Flexor Stretch

Kneel on your right knee, and place your left foot flat on the floor in front of you. Keep your torso upright and rest your hands on your hips. Gently push your hips forward as far as you comfortably can, while keeping your torso upright. You should feel a stretch in the front of your right hip. Hold for 30 seconds, then switch leg positions and repeat.

Double Hip Extension

Lie on your back and bend your knees so that your feet are flat on the floor. Slide your arms out to your sides at 45-degree angles, palms facing up. Tighten your core, then squeeze your glutes to lift your hips an inch off the floor. This is the starting position. Raise your hips toward the ceiling until your body forms a straight line from shoulders to knees. Pause, then lower to the starting position. That's one rep. Do 10.

Dumbbell Squat And Overhead Press

Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position. That's one rep. Do 12 to 15.

Romanian Deadlift

Hold a pair of dumbbells in front of your thighs, feet hip-width apart, knees slightly bent. Bend at your hips to lower your torso until it's almost parallel to the floor, keeping your back flat and the weights close to your legs. Squeeze your glutes as you slowly return to standing. That's one rep. Do 12 to 15.

Bent-Over Row

Standing with your feet hip-width apart and knees bent, hold a pair of dumbbells so your palms are facing each other and bend forward from the hips, as shown. Pull your shoulder blades together and row the weights toward your chest. Return to start. That's one rep. Do 12 to 15.

Standing Chest Stretch

Stand with your left side facing a wall. Bend your left elbow 90 degrees, and place your palm and forearm on the wall. Lean your torso forward to stretch your chest. Hold for 30 seconds, then turn around and repeat with your right arm.

Floor I-Position Raise

Lie facedown on the floor. Extend your arms above your head and rest them on the floor, keeping them straight and in line with your shoulders, palms facing each other and thumbs pointing toward the ceiling. Your body should form a straight line from your feet to your hands. Squeeze your shoulder blades together and down to raise your arms a few inches off the floor, keeping them straight. Pause, then slowly lower back to the starting position. That's one rep. Do 10.

What Do You Think of Guys Who Shave Their Legs?

You go to great lengths to keep your gams looking good with regular shaving, exfoliating, moisturizing, and a healthy summer glow. But how would you feel about your guy doing the same?

34%: It’s ok if it’s for sports.

44%: Too feminine.

22%: I'm ok with shaving or not shaving, so long as the guy has hot legs.

Though most of you prefer your men natural and rugged (cough cough hairy), many superstar cyclists, and other athletes, shave their legs. Why do they do it? To improve performance, make wound care easier, and--believe it or not--it just makes you feel faster.

Tour de France stage winner Davis Phinney says: In terms of actual aerodynamics [it doesn't help that much]. But I know that if I ever looked down while I was on the bike and saw hairy legs I immediately felt slower.

Here's more reasons why cyclists shave their legs (via Bicycling Mag).

We want to know: What would you do if your man came home with his legs shiny smooth?

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Mountain Climber

Assume a pushup position with your hands directly under your shoulders and your body forming a straight line from your head to your ankles. Keeping your core tight and back flat, bend your right knee and raise it toward your chest. Reverse the movement to return to start, then repeat with your left leg. Continue alternating.

REPORT: Overview of 2010 Supreme Court Term

The 2010 U.S. Supreme Court Term defined itself as pro-business, conservative and sensitive to any claim that the government was using its power to censor unpopular speakers or speech. Please read the ACLU Summary of the 2010 Supreme Court Term, which focuses on major civil liberties decisions. This report was issued yesterday by Steven R. Shapiro, the National Legal Director of the ACLU.

Want to know more about the ACLU and the SCOTUS? Read more here.Posted byACLU of Wyoming Chapterat12:07 PM

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Know Your Laws: Wyoming's New DUI Law

Effective July 1st, 2011, Wyoming's new driving under the influence law will make some significant changes to current DUI laws. The new law requires that motorists pulled over for suspected drug or alcohol use submit to breath, blood or urine tests, when requested by the police. Prosecutors and law enforcement around the state have been working on how suspected drivers will actually be tested for alcohol or drugs. This blog post is dedicated to educating Wyoming drivers about the new DUI law, and why the new law could be a civil libertarians’ worst fear.

Although the purpose of the new law is to crack down on drunk driving – especially among repeat offenders – the Wyoming ACLU has some concerns over how the new law will be enforced, as well as the constitutionality of the remotely communicated search warrants. To be sure, drunk driving is reprehensible and is not condoned by the ACLU of Wyoming.

The new law replaces the word “request” with the word “require” when referring to the suspected drivers’ submission to a blood, breath or urine test. In other words, law enforcement officers are obligated to force blood or urine tests on unwilling motorists. Supporters of the new law are adamant that this is necessary in order to prosecute repeat DUI offenders; however, current law already makes a “refusal” admissible in evidence at trial and comes along with an automatic suspension of their driver’s license.

Coming after potentially drunk people with needles just seems like a bad idea! Rep. Bunky Loucks, R-Casper questioned this measure during the legislative session, “What are you going to do? Are you going to strap people down

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