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For all Irish dances, your right toe should be pointed in front of you. Your shoulders should stay low and back while your arms are straight down by your side. Bring your right knee up slightly, then put your leg behind your body. When you place your foot on the floor, you should be in the same position that you started with, except your left leg is in the front of your body. Repeat the previous step, except this time; bring your left leg behind your body so your right leg is in front again. Make sure you keep your toes pointed out. While walking, stay on your toes and alternate lifting your knees on each count. On 7, place your left foot solid on the ground. When you lift your knees, keep your toes pointed. After your count of 7, point your right foot out, lift your knee, and bring your leg behind your body. Then, repeat this step with your left leg, pointing your foot and then bringing the leg behind your body. Once you get the basics down, make it "hoppy." There should be a livelihood to your points and knee lifts that make it seem like you're sort of jumping. With every accented step, add a small hop on your back foot.

summary: Assume the starting position. Keep your right foot pointed and bring it back. Point your left foot and bring it to the back. Lift your knee and walk in place for a count of 7. Repeat back steps with alternate feet.

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Your abs are involved in almost every single exercise to do, and you can speed up your gains by focusing on your abs with every exercise. To do so, focusing on keeping your belly button "in" (towards your spine) and flexing your abdominal muscles as you work-out. Whenever you are doing and ab workout, think about having a strong core -- moving fluidly from your core in a straight line, no matter what your exercise. Think of you body like an engine piston, making the same steady motion each time. The most famous ab workouts are sit-ups, and for a reason -- they work your abs directly. For sit-ups, lie down with your feet on the floor, knees up, and hands crossed on your chest. Sit all the way up, bringing your shoulders to your knees while keeping your back straight. Lower yourself down slowly, with control, and repeat 20 times. Once these become easy, hold onto weights or a resistance band to make them harder. While it is popular, do not have someone hold your feet down -- this works your hip muscles more than your abs. The quality of your crunches matters more than the quantity. Lying on your back, with your knees up and feet down, slowly bring your shoulders up towards the ceiling. Keep your back on the floor and your neck strong. As you raise, exhale and hold your shoulders 6-8 inches above the floor. Slowly lower your shoulders, but try not to touch your head to the floor. As you go back down, inhale. Do 20 repetitions. Work the sides of your abs with side-crunches. After raising your shoulder, twist from your abs to the side so that your elbow touches the floor. Without returning to the floor, twist to the other side as well, Touch each side 15-20 times. Bicycle crunches, are even harder: pick your legs up off the ground, bending your knees so that your lower legs are parallel to the ground. With every crunch, alternate pumping your legs as if you were riding a bike. Lay on your back on the ground with your hands by your sides. With your feet together, raise your legs from the waist, trying to form an "L" with your body. Slowly lower them back to the floor, stopping 2-3 inches from the ground before repeating 19 more times. Keep your legs straight throughout the exercise. For a challenge, do a "hanging leg lift." Hanging from your hands off of a pull-up bar, raise your straight legs up until your body forms an "L." You can add weights or hanging medicine balls as well to make the exercise harder. Hold the ab roller with both hands while in a push-up position. Slowly push the ab roller out away from your body, extending your arms. Go down as far as you can without touching your torso to the ground. Then slowly return to the center by bringing your hips and butt into the air and rolling your hands towards your feet. If you don't have an ab roller, use rounded barbell weights instead. Stand with your feet should length apart. Twisting from your waist, turn your shoulders and arms to one side as if you were rowing a canoe. Simultaneously, raise your opposite knee towards your chest. Alternate sides 20 times. Though not part of the classic "six-pack," strong obliques are essential to good abs. To do a plank, set-up in push-up position. However, instead of resting on your hands, fold your arms horizontally in front of you and rest on your elbows and forearms. Keep your spine straight and your butt at the same height as your shoulders. Hold this for one minute, rest, and repeat two more times. Make planks more difficult by adding "toe-taps:" lift one foot off the ground 6 inches and return it slowly. Lift each foot 20 times. Side planks target one side of your body and your abs, and are incredibly effective exercises. Turn so that your chest faces sideways. Rest your weight on the outside of your foot foot and your forearm. If you were to draw a line from the floor through your shoulders it would point straight up to the sky. With the opposite arm flat against your side, hold this position for one minute, keeping your body in a straight diagonal line up from the floor.

summary: Keep your stomach in and stable while working out. Do sit-ups. Do crunches. Do leg lifts. Use an ab roller for concentrated ab workouts. Try a canoe twist. Do planks to work your obliques. Try side-planks to work your entire core.

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Hold the harness by the straight piece of strapping between the two loops. Look at the two loops hanging down from the waist and identify which is the smaller. This smaller loop will slip over the cat's head and does not need to be unbuckled. The larger loop will go around the cat's chest, and needs to be unbuckled. The spot where the loop connects to the connecting strap should rest just above of the cat's shoulders. With the small loop over the cat's head, slide the harness so the "waist" of the figure eight lies on its back between the shoulder blades. Take the ends of the bigger loop and feed them under the cat's chest. Check for twists and straighten them out so there is nothing to dig into the cat. Then fasten the buckle. If the loop is too small to fit around the cat's chest you will need to ease out some extra length by using the sliding adjustment on the harness. A comfortable fit of this harness should be snug but allow you to insert two to three fingers between the harness and the cat. Use the sliding adjusters to lengthen or shorten the loops individually until you are satisfied the cat is both comfortable and secure. You want the cat to get so used to the harness that it basically forgets that it is wearing a harness. This may be possible for some cats, but not necessarily all cats. It may help your cat to accept a new harness if you leave it beside the cat's food bowl before you try putting it on. That way it will come to associate it with good things.
summary: Orient yourself with how the figure-eight harness should sit on the cat. Place the small loop over the cat's head. Connect the large loop around the cat's midsection. Check the fit of the harness. Let your cat get used to the harness while indoors.