#I did glutes today so enjoy the little pump :3

[maaaaaatryoshka0325]

Den Of Sins - Part 4

Hwang Hyunjin

Requested 💕

Theme: Food

Description: Welcome to Den Of Sin’s, a fast rising modeling agency. You get offered the job, but your boss informs you that you need to keep your body in tip top shape, and tells you you’ll have five different body trainers to teach you. During these “trainings” you learn where the company gets its name from.

Workout; Butt workout

Warnings: unprotected sex, choking, oral, over stimulation, hair pulling, temperature play

(Part 1) (Part 2) (Part 3) (Part 5)

Your eyes wandered around the dressing room. You shouldn’t be surprised by the theme really, but who would make food a theme? You were put in a short dress with an apron over your form, the dress exposing your cleavage, your ass popping out of the bottom of the fabric.

“You look so good Y/N!” Your stylist said excitedly as she did your hair.

She stepped in front of you, checking your face and hair. She smiled real big at you and you tilted your head.

“Hyunjin is the next model, and I can tell you right now, he’s the hottest of the five.” She said with a giggle.

“R-Really?” You asked, getting a little nervous.

“Mhm! Don’t worry either, he’s a really chilled out guy. This shoot is gonna go great.” She said excitedly. 

You smiled at her as she grabbed you a pair of flats and went over your hair one more time before leading you to the last room of the tall building. You followed her in and your breath got caught in your throat.

Hyunjin was tall, and so. God. Damn. Attractive. He had pretty pink lips, a cute mole under one of his eyes, silky black hair, and an aura of confidence. You slowly walked in and he looked at you, his dark eyes friendly.

“Hi.” He greeted. “I’m Hyunjin.” You bowed to him and gave him a shy smile.

“I’m Y/N.” You said lowly.

He gave you a cute but lazy grin as another stylist walked over, along with the photographer. You watched as the stylist fussed over Hyunjin’s silky hair, parting it to one side and revealing more of his handsome face. He wore tight dark jeans and a loose button up, nothing remotely as revealing as your own.

“Okay, get the food ready.” The photographer yelled.

You were led to a make shift kitchen, a fake fridge, oven, coffee maker, and all the usual kitchen ware in place. You were stopped in front of a small island counter, fruits and such littered across it.

“Okay for the first part of the shoot, I want you both to look as if you’re cutting the fruits.” The photographer called.

You both nodded and got into positions. You grabbed a lemon and looked up at the photographer as he gave you the okay. You cut off the sides of the lemon and then cut it in half. You were about to cut it into smaller slices when Hyunjin came up behind you and put his hands over your own.

“You almost got your finger there silly, you need to be more careful.” He said lowly.

You blushed as the camera flashed, startling you momentarily.

“Come on Y/N, get it together! We all know Hyunjin’s a heart throb, but don’t let that distract you!” The photographer yelled.

You nodded and allowed him to help you cut the lemon, his breath fanning your neck.

“You have soft hands.” He said in your ear.

You smiled and the camera flashed as you did so, the picture of his eyes on you, your eyes on the task with a cute smile on your face.

“Thanks, I moisturize.” You giggled.

“I can tell.” He said with a small smile.

You giggled as you both finished cutting the lemon and the photographer gave you both a nod of approval.

“That was better, now on to the strawberries.” He said.

You chopped the leafy part of the strawberry off and had an idea. You lifted the strawberry up to Hyunjin’s lips, making him grin as he took half of it into his mouth and bit down. The camera flashed as you both grinned at each other as he chewed on the strawberry. He lifted one to your mouth and you bit down on it, your eyes meeting as the camera flashed.

“Perfect! Now, to the cooking section.” Your photographer called.

You were positioned in front of the stove, Hyunjin behind you. His chin resting on your shoulder as you were over a pot that was sitting on the stove. His covered length was pressed against your butt. You smiled to yourself as you slightly pressed your butt back against him, making him inhale sharply in your ear.

“You better be careful there baby.” He whispered in your ear. “I don’t go easy on teases.”

“What are you talking about?” You asked, trying to look and sound innocent.

His dark eyes scanned your face, a small smirk on his lips.

“It’s cute that you’re playing innocent, but we all know you’re not.” He whispered in your ear. “I can’t wait to have you bent over for me.”

You blushed hard as you tried to focus on what the stylist was going to tell you to do. She situated you on the counter top and for Hyunjin to go in between your legs and share a kiss.

His lips met yours, tasting of strawberries. You closed your eyes as the camera’s flashed.

“Maybe I’ll bend you over this counter, hm? Would you like that?” He asked, his dark eyes mischievous.

You blushed and nodded, your hand going to his hair as you brought him in for a more passionate kiss as the camera’s flashed. Your fingers were in his dark locks as his soft lips stayed against your own. He pressed himself against you, a smirk on his lips.

For some reason, between him and Minho, you had never yearned for someone’s touch like that. His cologne drove you crazy, and the small touches were making you go mad. He knew what he was doing to you, and he was enjoying every second of it. He thought it was cute watching you become desperate, falling apart before he even touched you.

“That wraps up today’s shoot.” The photographer said, a smile on his face. “Have a good workout.”

As everyone else left, you stood close to one of the counter, squeezing your thighs together. You were slightly embarrassed about getting so worked up before he could even touch you, but seeing the dark, confident look in Hyunjin’s eyes made it worth it.

“What’s the workout for today?” You asked.

“Butt work out.” He said, beckoning you over.

You walked over to him as he led you to the center of the room, his dark eyes roaming your body.

“Butt workouts are simple, we don’t need equipment.” He said.

You nodded as he laid a mat out, beckoning you to lay on it.

“Cross one leg over the other, arms on either side of you. Slightly thrust upwards, and squeeze your glutes.” He said.

You nodded and did as he instructed, before he told you to swap legs and do the same. His eyes were on your body, making your body heat up. His hand gently went to your stomach, his long fingers sending sparks through your body.

“Hold your hips up a bit longer, it’ll help with the glutes.” He said.

You nodded and did what he said, holding your hips up a few more seconds before settling your lower half back down again.

“Perfect.” He said in approval.

He helped you up as he got behind you.

“Now, for the basic, lets do squats.” He said.

You nodded as you dropped your hips down and lifted yourself back up. You could feel his eyes on your ass, making your cheeks heat up. You purposely decided to do it a little too fast, making him stop you.

“A little slower.” He instructed, grabbing your hips and lowering you down slowly. 

You let a devious smile stretch across your face as you purposely bumped his covered length with your butt again. You felt him tense slightly as you did it again, making it obvious that you were doing it on purpose.

“A little eager, are we?” He asked.

You didn’t say anything as you continued to squat, The feeling of his eyes on your ass and the feeling of your butt occasionally brushing his length making your cheeks flush red. You were about to squat back down when you felt him grab your hip and pull you back against his covered length, bringing his lips down to your ear.

“You really want it, huh?” He asked, rubbing his hips against your ass.

You nodded with a blush and he smirked, pushing you against the counter. Your hands were on the fine marble, your butt pushed out and popping out of the dress. You felt his hand come down and rub the soft flesh of your ass, his finger tips dancing along the skin.

“I’m usually a tits kind of guy, but your ass is just so perfect. You seemed to have converted me.” He said lowly.

You let out a whine and he smirked down as you, giving one of your ass cheeks a firm squeeze.

“You like that huh? You have a corruption kink princess?” He asked.

You shook your head, hiding your face into your arms as he slid his finger along your covered slit.

“Really? Then why did you let out that cute sound?” He asked.

“It’s just hot when you say it.” You whined.

He chuckled and pushed your panties to the side, his eyes raking down your ass and your soaked heat. He ran his finger over your folds, his dark eyes full of lust.

“I can already feel how wet you are baby.” He purred. “And I haven’t even touched you yet.”

You whined at his words, earning a firm squeeze on your ass as he slid a finger into your soaked heat. You closed your eyes in bliss as he began to pump his long finger in and out of you. His eyes watched your pussy swallow around his finger, earning an amused chuckle from him.

“Your pussy is so eager princess, it’s pulling my finger right in.” He purred.

You whined as he slipped a second finger in, the stretch making you grip the counter. He curled his fingers into your gspot, making you whimper as your heart clenched around his fingers.

“Damn, I can hardly fit two fingers baby. How do you expect to take my dick?” He purred.

A loud moan ripped through your throat as he began to pump his fingers roughly, squelching noises filling your ears. He leaned foreword and latched his lips onto your neck, sucking on your sweet spot instantly. His fingers were pumping in and out of you quickly, your whimpers getting louder as he left marks along your neck. He pulled his fingers out of you when he felt your walls clenching, making you whine out.

“Not yet princess, soon.” He purred. “As much as I’d love to feel you around me right now, I have to taste you first.” He purred.

He turned you over and lifted one of your legs over his shoulder, his face going directly into your heat. His lips wrapped around your clit, sucking lightly. Your head lolled back as you threaded your fingers through his soft locks, pulling your bottom lip between your teeth. He ran his tongue down to your dripping entrance, lapping up your juices before wiggling his wet muscle into your hole. You ground your hips on his face as his tongue pushed into your walls, lapping up your insides. Whimpers fell past your lips as his tongue worked your insides, his fingers digging deep into one of your thighs, the other holding your leg tightly over his shoulder.

“Fuck, Hyunjin.” You whimpered. “I’m gonna cum.” 

He smirked into your heat as he lifted your other leg over his broad shoulder and lifted you up, his tongue burying itself deeper inside of you. You tugged on his hair as your heat tightened around his tongue, letting out a loud moan as you came on his tongue. He gripped your thighs tightly as he kept his tongue buried deep inside of you, bringing his thumb up to rub circles on your clit. You whimpered as his tongue lapped at your walls, your eyes shut tight from all of the stimulation.

“Hyunjin.” You whimpered.

He set your ass down on the counter and plunged his tongue in and out of you, soaking his lips and chin. Your body began to shake as you tightened your thighs around his head, cumming a second time. He lapped up your juices and pulled away, the bottom of his face shinning with your essence.

“You taste so sweet princess.” He purred, kissing your lips and making you taste yourself as his tongue wrapped around your own as he ripped the top of the dress, making your boobs fall out.

You whined into his mouth as he covered length rubbed against your bare heat, your hands reaching out and unbuttoning his shirt. He smirked when he saw the way you looked at his body. 

“Enjoying yourself?” He asked.

You blushed and nodded as you stretched your hand out and went for his belt, but he quickly grabbed your hands.

“Nuh huh huh princess, are you forgetting whose in charge?” He asked.

“Maybe you need to remind me.” You said with a smirk.

His eyes darkened as he gripped your jaw, his long fingers digging into your skin.

“Minho was right when he said you’re a brat.” He growled.

He flipped you around again, pressing your chest against the counter, spreading your legs apart. You heard his belt buckle and felt excitement, thinking being a brat was getting you somewhere.

You, of course, were wrong.

You felt his belt wrap around your wrists, his fingers tightening it around your wrists. 

“Stay.” He growled in your ear.

You watched him go to the fridge, which you assumed was just a prop, and watched him open the freezer. He smirked as he grabbed what he was looking for. He walked back behind you and gently ran his hand over the swell of your ass, before bringing his down harshly. You whined as he landed another slap to the opposite side, then again to both. Your eyes teared up at the stinging feeling, and then another feeling was felt on your ass. It was cold.

You looked back at Hyunjin, who was running an ice cub along the red marks on your ass, his eyes watching the water droplets slide down your ass and your thighs. You made eye contact with him and he leaned foreword and pressed a wet kiss to one of the marks on your neck.

“This is going to be fun, princess.” He purred as he ran the ice cube lower.

You whined as he ran it along your slit, your heat making it melt faster. A small pool of water and your arousal dripped onto the floor. You let out a loud whine as Hyunjin pressed a new piece of ice to your clit, rolling your sensitive nub around with it.

“You’re making a mess princess.” He purred. “Maybe I should punish you for it.”

You let out a whine and he chuckled as he began to glide the piece of ice to your entrance, circling your dripping hole with it. 

“I have an idea princess.” He purred into your ear.

You looked back at him as he began to push the melting ice cube into your entrance, making you let out a loud whimper at the feeling. You could feel the ice dripping down from your entrance and down your thighs, onto the floor.

“Now be a good little slut and don’t let that ice cube fall out.” He said, taking his pants off.

Your eyes ran up and down his length as you clenched your heat tightly, trying not to let the ice cub slip out. He was big, slightly longer than Minho’s, though not as girthy. He made eye contact with you and gripped your chin, his dark eyes looking into your own.

“Did you learn whose in charge yet?” He asked.

You pursed your lips, not wanting to give in just yet. His eyes darkened as he let go over your face roughly, making your head snap back. He grabbed two more ice cubes and stood behind you, his length rubbing against your ass. You whined and pushed your hips back against his length, he grabbed your hair roughly and ripped your head back. He ripped your bra off of your body with his other hand, your boobs bouncing out of the top of the ripped dress.

“Don’t fucking move.” He growled, letting go of your hair with a shove.

You whimpered as he pressed the two ice cubes to your nipples, rolling them around the already painfully hard nubs. Between the water and your arousal dripping down from your heat, and now the ice cubes against your nipples, you were going practically insane. You felt his tip poking along your ass and your slick heat, breaking you.

“Okay, okay! You’re in charge Hyunjin!” You wailed out, your hands twisting in the restraints of his belt.

You heard a dark chuckle behind you as he continued to circle your nipples with the ice, bringing them down to your belly button, then rubbing them on your clit. You closed your eyes tightly, your nails digging into his leather belt.

“Please Hyunjin, I’m sorry.” You whimpered.

“You’re lucky you’re such a cute, sweet, submissive bitch, or I could keep this up for hours.” He purred, running his warm palm along your goose bump covered body.

“What do you want princess?” He asked, swiping his length along your dripping entrance.

“You, I want your dick! Please.” You whimpered.

“That’s a good girl.” He purred, his length gliding past your soaked folds and into your dripping heat. 

You whimpered and closed your eyes as he eased himself into you, before shoving the last couple inches into you. You cried out as his tip was pressed up against your cervix, his length sitting in the deepest parts of your pussy.

“F-Fuck, Hyunjin.” You whimpered. “You’re so long.”

He chuckled as he grabbed a hold of your restrained arms and drew his hips back, snapping them foreword roughly. You let out a loud moan as his tip pushed against your cervix at the angle, and at the impressive length he had. His hand reached up and grabbed your hair as he snapped his hips into yours, water from the ice and your arousal soaked your thighs, ass, and his pelvic area.

“You’re still so tight, even though Minho Hyung got a hold of you before me.” He rasped.

You whimpered as Minho flashed into your mind, his dominant aura leaving an imprint on your mind and body.

“But don’t worry princess, I’ll make you feel good.” He rasped, his fingers tangled in your roots as he pounded into you.

You didn’t know what was more over whelming, the pain from his tip pushing against your cervix with every thrust, or the pleasure you felt from his length sliding in and out of your walls. His fingers let go of your hair, and you let out a loud whine as his fingers pinched your clit, making your body jolt. He chuckled as he rubbed harsh circles into your clit, his fingers matching the unforgiving speed of his hips. 

“Fuck baby, you’re so wet. We’re both soaked.” Hyunjin purred.

He raised his hand up your body and wrapped his long fingers around your throat, bringing your back to his chest as he thrusted harshly into your dripping heat.

“You like being choked, huh? You just got so fucking tight.” He purred. “Does the little slut like being choked?”

You whimpered at the question, your mind going blank. All you could feel or think about was his length plunging in and out of you, and the feeling of his fingers around your throat. You whined out as he slowed his thrusts down to a halt, his hand coming down hard on your ass, making you cry out.

“I asked you a question, or does a certain little slut not want to cum?” He growled.

“Y-Yes.” You whined.

“Yes what?” He asked.

“Yes I like being choked!” You whimpered loudly. “Now please, please let me cum.”

“Since you’re such a good girl, how could I say no?” He asked, grabbing your hips and slamming his own into your soaked entrance.

Loud slapping and squelching sounds filled the room, along with your loud cries. You looked back at Hyunjin, completely in awe at his expression. His brows were furrowed, his pretty lips parted as his breath was ragged. His eyes met your own and he smirked. You went to turn your head away, but he quickly gripped your hair and snapped your head back.

“I want you to look me in the eyes as you cum.” He growled, drilling into you faster, harder.

Your pussy clenched around him as your jaw slacked, your eyes filling with stars as you came around him. His hips stuttered for a moment, before slowing down when he rode out your high. He pulled out of you and sat down on one of the chairs at the table prop. 

“Why don’t you ride me reverse cow girl, hm? Your ass is too prefect to lose sight of.” He said, patting his lap.

His length looked painfully hard, the tip an angry ready and leaking with precum. You walked over to him, your hands still restrained. He grabbed your hips and spun you around, positioning your core over his tip. He swiped the head along your slit, making your whimper as you tried to lower yourself down onto him. He slapped your ass and you whined, your eyes closing tight as he rolled your clit with his tip. You came a total of three times already, your legs beginning to get shaky. He kept you on your feet, bending you over completely as he pushed his head into your heat, his one large hand grabbing your hip and guiding your hips down until you took him to the hilt. You slowly began to lift your hips and drop them back down his length, his eyes watching your ass bounce every time you moved.

“That’s it baby, just like that.” He purred.

You whined at his praised, bouncing your hips up and down his length faster as his hands gripped your waist, guiding you to the speed he wanted. His length was pushing against your slick walls, loud slapping sounds filling your ears. You could feel the water and your arousal splashing and coating your ass every time your ass met his pelvis. His grip tightened around your waist as you threw your hips back into his roughly, your eyes closing as your heat began to clench around him. You bounced your hips faster, chasing your fourth orgasm. You let out a loud whine as you came around him again, your hips starting to slow down. You heard Hyunjin tsk behind you and push you onto the floor, your cheek pressed painfully into the smooth floor.

“You got to finish but slowed down just before I got to.” He growled.

“I’m sorry Hyunjin.” You whimpered. “My legs got too shaky.”

He ran his fingers along your spine, then grabbed a handful of your ass.

“I’ll let it slide, since I can feel how shaky you are.” He growled.

You cried out as he shoved himself back into you, his length sitting painfully against your sensitive cervix. He pulled out to just the tip and slammed back in to the hilt, You felt tears pouring down your cheeks from the over sensitivity, his hips stuttering as your heat clenched around him tightly.

“Just one more princess, fuck- one more.” He rasped. “Can you take one more for me baby? Can you be a good girl and take one more?”

You whimpered and nodded your head, your cheek rubbing against the cool tiled floor. You felt his hands on your ass cheeks, spreading them as he watching his length plummet in and out of you.

“Fuck, your pussy is tightening around me, it’s getting hard to pull out.” He rasped, his thrusts getting slopping. 

You whimpered as he pounded into you unrthymatically, his hands squeezing your ass cheeks as he began to lose himself in euphoria. Your eyes closed tightly as you let out a broken scream of his name, your heat clenching tightly around him. You heard him groan as his thrusts became more frantic. You saw stars as he pushed up to the hilt inside of you, hot spurts coating your cervix and your walls as he began to thrust shallow, but deeply into you as he rode out your orgasms. You panted heavily as you laid there, your cheek still pressed against the tile. You felt him slowly, very slowly, pull out and watched a mixture of fluids spill down from your heat. You looked back at him, his pretty face covered in sweat, his soft hair stuck to his forehead, his muscular chest shining with sweat. He looked ethereal, too ethereal to be real. 

His eyes slowly dragged away from your leaking, pulsating core, to your eyes. He gave you a lazy smile as he stood up and grabbed some paper towels, wetting them and walking over to clean your thighs and your entrance.

“You did good Y/N, very good.” He purred as he unhooked his belt and helped you up.

Your legs gave out from shaking, falling into his strong chest. He wrapped his arms around you and lifted you up, placing you on the counter. He grabbed a glass and filled it with ice and cold water, handing it to you.

“Thank you.” You thanked him, drinking the water to ease your dry and burning throat.

“Are you tired? Because I can go for a nap.” He said.

You laughed as he lifted you up, bringing you to one of the big chairs in the room and draping his button up over you.

“Nap time.” He yawned.

You fell asleep on his chest, his scent and warmth surrounding you. He looked down at you and smiled.

“Your last trainer is going to love putting you back in your place.” He chuckled. “He’s the ultimate brat tamer.” (Besides Minho, duh.)

#hwang hyunjin #hwang hyunjin smut #stray kids hwang hyunjin #skz hwang hyunjin #hyunjin smut #stray kids hyunjin #skz hyunjin #hwang hyunjin skz #hyunjin #stray kids #straykids #stray kids smut #skz smut #skz imagines #skz #kpop smut #kpop imagines

[paleorecipecookbook]

Weekly Workouts

I mentioned on instagram last week that I’ve stopped doing any squats over 25# and I’ve also stopped doing excessive amounts of reps that are commonly found in CrossFit workouts, and I wanted to chat just a little bit about that decision here. I’m going to do an entire podcast episode about it this week, so I’m just going to touch upon it in this post. Before the new year began, I looked back at 2018 and I wasn’t really enjoying my workouts or the results I was experiencing. And I had to figure out why. I personally LOVE CrossFit. It has given me so much over the years – confidence, acceptance, excitement, friendship, joy, empowerment, and about a million other things. But I wasn’t feeling that same way in 2018 and it all came down to the results I personally wanted to see (and feel).

After competing in CrossFit, my body wasn’t really ever the same. I was constantly dealing with hip issues and no matter what I did, it would always feel aggravated once I did any sort of heavy squats. I also noticed that my hips were feeling a little wider and I wasn’t fitting into my clothes like I wanted to. Even if it was a lightweight workout with simply wall balls and a 14# ball, I found myself leaving CrossFit feeling like I had blocks for legs. In theory, you’d think that 150-200 wall balls would cause leg shape and definition (and it does for some people), but for me it just led to achy hips, tight ankles and blocks for thighs. And I didn’t feel comfortable or happy anymore.

So this year I decided to try something new. I decided to stick with mostly light weight in all my workouts and really concentrate on unilateral movements to improve my strength on both side individually. With the help of Apollo Soft Tissue continually working on my hips and ankles at the moment and not doing more than 60 reps or 25#, I’ve found that my hips are almost to a point of no pain and my legs have taken on more definition and shape. For me, it’s been almost 9 years of doing CrossFit and tweaking around my workouts and I’m at an age where I personally need more rest and I can’t always get that from CrossFit. I need an upper body day, a lower body day, etc. I can’t do it all in one day and expect to be able to recover by the next and do it all over again.

But anywho, I’m going to talk much more about this in my podcast. I’m not talking badly about CrossFit. CrossFit has given me EVERYTHING and taught me so much along the way, I just have to find a new balance that works for me body and my goals. I’m definitely excited to share my experience and progress on the podcast this Saturday!

But before I let you go, I gotta remind you – only 7 more days to get your hands on these Real Shine leggings and bra!! This new line with Four Athletics is only available for 7 more days then it will be totally gone! Click here to shop all four pieces and thank you so much for your continued support with this collaboration!

Now let’s talk about last weeks workouts because they were straight fire!! It’s a rest day for me today because I’m so incredibly sore. Hope you love these workouts as much as I did!

Sunday – Boxing Class through Class Pass

Monday – Workout by Myself – see workout here

3 rounds of –

5/5 Rolling Pistol to Lunge with Twist

10/10 Banded Glute Kickbacks

20 Squat to Knee Drive and Twist

3 rounds of –

10 Hip Thrusts @ 85# into 10/10 Single Leg Plyo Hip Thrusts

10/10 Side Duck Walks with Unilateral KB Rack @ 25#

15 Double Kettlebell Squat Swings @ 2×15#

3 rounds of –

8/8 Weighted Side Lunge into Curtsy Lunge @ 25#

8/8 Floating Lunges

20 Banded Rocket Jumps

Then to finish (not in video), 1 round of –

30 glute bridges

15/15 donkey kicks

30 frog pumps

15/15 fire hydrants

30 rounded back 45 degree hypers

15/15 clam shells

Tuesday – CrossFit Broadway Class

Deadlift: 4 x 5 reps, all sets at 83% (15 mins) – I used 165#

Then 21-18-15-12-9-6-3 Reps For Time: (10 min cap)

Front Squats (155/105) – I did UFC squats w/ 25# KB instead of front squats

Lateral Burpees Over Bar

I got through round 15 + 7 reps

Wednesday – Workout by Myself – see workout here

4 rounds of:

8 Band Assisted Pull Ups

10/10 Kettlebell Pull Throughs @ 15#

12 Total Alternating Iguana Push Ups

15 sec Hands Down Fast Feet

18 Kneeling Double Dumbbell Press @ 2×10#

4 rounds of:

8 Chameleons

10/10 Landmine Press with 10# plate

12 Forward Bounce to Reverse Bear Crawls

14 Total Alternating Landmine Rotations

18 Total Alternating Down Dog to Knee Drive

Then ab workout after – see movements here

2 rounds of:

10 Russian Twist Stacks

30 Total Up and Overs

30 Total Plank Side to Side Stackers

Thursday – Rest Day

Friday – Yoga Sculpt Class at Core Power Yoga through Class Pass

Saturday – Workout by Myself – see workout here

3 rounds of:

8/8 Elevated Pistols @ 2×5#

16 KB Sumo Squat Jump @ 25#

20 Alternating Toe Touch Side Lunges @ 10#

3 rounds of:

8/8 KB Snatch to UFC Squat with KB overhead to Windmill @ 15#

20 Lunge Stance Rotational Chops

30 Sprint Start bounce Backs

3 rounds of:

20 Total Weighted Jumping Lunges @ 2×10#

10 Banded Knee Tuck to Mountain Climber

20 Total Alternating Half Kneel to Knee Drive

Then bum burner after – 1 round of:

30 glute bridges

15/15 donkey kicks

30 frog pumps

15/15 fire hydrants

15/15 clam shells

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[jonasmaurer]

around the weekend

Hi friends! Happy Monday! I hope you had a lovely weekend. This morning, I’m catching a BODYATTACK class and then the rest of the day is filled with appointments. I’m feeling relaxed and ready to crush it after a great weekend.

P and I started Friday morning with a trip to the car dealership, and then headed to the Children’s Museum with some friends. The kiddos played their little hearts out, and then P and I grabbed lunch at our favorite spot, August Rhodes.

(One of the few places where I know the girls will crush their food. The bread is A DREAM.)

She crashed in the car on the way home, so I was able to catch up on a little bit of work stuff before picking Liv up from school.

The highlight of the day? Seeing this girl!!! 

(Jumpsuit is here)

When Jess told me that she and her friend Laura had picked Tucson for their girls’ trip location, I was so pumped. I haven’t seen Jess in almost 3 years, but consider her a part of our extended family. When we both lived in San Diego, we frequently had “family dinner” at our house, caught workout classes together, did double date nights, brainstormed blog and business concepts with each other, and she has there for me during all of the post-Penelope surgery stuff. When I had my hand surgery, my IV was in my arm, and we were waiting for hours for the graft nerves to get there. (<— so weird and very Grey’s Anatomy.) The Pilot had left to take over for P and pick up Liv from school, and my phone died while I was in the hospital room. I was lying there in complete boredom with the IV attached, also feeling a lot of anxiety about everything, and Jess walked in the door! She’s like a real-life angel. We’ve kept up with each other since our San Diego days, but it was so nice to finally see her beautiful face in person and also meet Laura.

We had dinner at Cafe Poca Cosa, which is my #1 recommendation for out-of-town guests. The menu varies each day depending on what’s fresh at the market, and servers walk around holding a giant chalkboard displaying the entree selections. It’s always a mix of different chicken, fish, beef, pork, and the classic tamal, or you can be adventurous and choose the Plato Poca Cosa. In this case, the chef chooses 3 entrees for you, and no two platos will be the same at each table. They serve each entree with forest-sized salads, housemate vinaigrette, rice, beans, and fresh tortillas. Dinner was fantastic, and we got to catch up while feasting and drinking sangria.

Saturday morning, the Pilot had just arrived, so I got to have breakfast with him and the crew before meeting Jess and Laura at Miraval for a spa day. He also got to meet the guinea pigs! They loved him, of course.

The vibe at Miraval is so zen and comforting; it’s easily one of my favorite spots in Tucson. I hopped into a core yoga class, and met up with Jess and Laura afterwards for snacks, exploring, lunch, and lounging by the pool. 

(If I could have a buffet with healthy meal options, that would be cool. I also had the best gluten-free brownie and a prickly pear margarita.)

Jess and I also took an abs and glutes class. The class was good, but my favorite part was enjoying the scenery and lounging. (My full review of the day passes at Miraval here!)

I felt a little bit of mom guilt for ditching out to go to Miraval a couple of hours after the Pilot got home. I feel like this particular feeling never really goes away; you want to savor every moment with your kids, but also want to have the ability to take care of yourself and do things that make your soul happy. In the end, I knew that after so much solo parenting over the past year, a spa day with girlfriends would be a wise choice.

I felt so peaceful and happy on the drive home, and while I was enjoying the spa day, the Pilot and the girls got to spend some quality time together. They went to Peter Piper, August Rhodes (yep, P had it two days in a row!), and while P napped, the Pilot and Liv worked on her homework together. When I got home, we all went to Blanco for dinner and to walk around La Encantada. (I had Mexican two nights in a row and not even a little mad about it.)

Sunday was a lazy day. We had breakfast here at home, we went for a swim at the Lodge with friends, and got the grocery/chores/school to-dos crossed off the list.

I hope you had a great weekend, too! Thanks for stopping by the blog today and I’ll see ya in the am with another one-song workout.

xoxo

Gina

  The post around the weekend appeared first on The Fitnessista.

around the weekend published first on https://olimpsportnutritionde.tumblr.com/

[lotsofdogs]

Week of Workouts: October 2017

Hi friends! Today is the second-to-last day of October so I figured I should pop in and share a recap of a week of workouts for this month before it’s over and I’m too late. (I’ll be back with my usual weekend recap tomorrow.) This Weekly Workouts series allows me to share what I’m up to in the gym with you guys and reminds me of the good ol’ days when I used to have the time to pop in and share my workouts every single day. Now that life doesn’t allow me to blog that way anymore, I still want to occasionally give you guys a peek into my workouts, so I created this series! You can always catch up with past workouts you may have missed by checking out previous Weekly Workouts.

Last week’s workouts were a little heavy on strength training but also included yoga, a sweaty incline walking workout and two rest days. If you’re curious about a particular workout, I’ve included detailed descriptions of the workouts below the images. If anything is confusing, please let me know and I’ll definitely clarify.

Week of Workouts

Monday: Biceps / Triceps / Shoulders Strength Workout + Gentle Yoga

I love it when Burn Boot Camp begins the week with with an upper body strength workout. I’m rarely in the mood for intense cardio after the weekend so I was pumped when I showed up at the gym and a biceps/triceps/shoulder workout was on the agenda. To complete this workout, we began with a quick warm up that included three exercises (jumping jacks, walkouts, triceps pushups) that we performed for 30 seconds each for three rounds. The “meat” of the workout (detailed above) was my favorite kind of workout and incorporated biceps, triceps and shoulder strength exercises. We were encouraged to lift heavy and if breaks were needed during each one-minute stretch, we shook out our arms for a second and got right back in it. I had to miss the finisher of this workout so it was a shorter-than-usual BBC day for me!

I actually also ended up taking a yoga class on Monday evening. It’s been a while since I’ve taken yoga and my body needed it. The Monday evening class I love doesn’t feel at all like a workout (I don’t even sweat) and it’s more like a deep stretch class. It felt amazing!

Tuesday: Rest (3 Mile Walk)

I took an unplanned rest day from the gym on Tuesday because I wanted to soak up a bit of fall fun with Chase and took him to a local farm for a mother-son morning date. I ended up getting some activity in at the end of the day when Ryan, Chase, Sadie and I went for a three-mile walk around the neighborhood before dinner.

Wednesday: Leg Day

Wednesday’s Burn Boot Camp workout was a doozy! For some reason, BBC skipped traditional leg strength workouts for two weeks so I was more than ready for a lower body challenge by the time Wednesday rolled around. To complete the workout, we got into groups of 6 and the first person was the counter. Once person one finished 50 pick-ups, the whole group rotated. After everyone completed one full round of each exercise, we headed outside to complete weighted walking lunges up a hill. Phew!

Thursday: Strength Training Together Class

I had plans  to meet up with my friend Jess for a Strength Training Together workout at the gym on Thursday morning. The class is similar to BodyPump in that it works a specific muscle group for the duration of one song before moving onto the next, so I just took it a little easier on the tracks that targeted my glutes, hamstrings and quads since I worked my legs the day before. This wasn’t hard to do because one of the songs didn’t require any weights for legs and was more of a bodyweight leg track so it wasn’t as challenging as usual. I’m really enjoying Strength Training Together classes and have been trying to incorporate at least one into my weekly workouts when timing works out well. The class is so different than boot camp workouts or the circuits I put together for myself and I love the variety it adds to my workouts.

Friday: Total Body Circuit

I had a bit of a fail and didn’t look at the BBC programming before I showed up at the gym on Friday. After a total body strength workout on Thursday, another total body strength workout wasn’t ideal for me on Friday but it was quite different than Thursday’s workout and my body didn’t feel too fatigued, so I stayed and just modified a couple of the exercises. To complete the workout we spent two minutes on each of the six exercises in the circuit before completing another round. It wasn’t my favorite workout – truthfully I don’t like it when we have to do a single exercise for more than 60-90 seconds because I get bored and burned out – but it felt good to sweat first thing in the morning and begin my day on an active note. The finisher of this workout included 100 V-Ups. Abs on fiiiire!

Saturday: Incline Walking Workout 

  After a rather strength-heavy week of workouts, I just wanted to walk it out on the treadmill on Saturday morning, so that’s exactly what I did! I paired a 30-minute incline walking workout with 10 minutes of stretching while I waited for Ryan to finish up his workout on Saturday morning.

Sunday: Rest

Sunday was the definition of a complete rest day. It was chilly and dreary in Charlotte so we spent most of the day inside, cuddled up at home which suited me just fine. Sundays are almost always a rest day around here and yesterday felt like a particularly rejuvenating day away from the gym.

Question of the Day

What did your week of workouts look like last week? What was your favorite workout of the week last week?

[Read More ...] https://www.pbfingers.com/week-workouts-october-2017/

#health #fitness

[gracethelifter-blog]

What is my favorite day in the gym?

LEG DAY. Hahaha! Of course! I’m a woman and I want to have them round booty. I am quite fortunate to have genetics on my side but I truly believe that anyone can have a great butt as long as they work on it. I’ve followed woman didn’t have an ass to having a big, gigantic, sexy one. Even if I was born with a little more butt, doing leg day is still a necessity for me.

Going off about that really quick, I only learned that there are actually specific exercises for your glutes. I thought that squats was the one main way to get that butt you’ve always dreamed of. I haven’t added glute exercises in my routine yet but I’m getting there.

Back to Leg day. Anyway, when I first got hooked into weight lifting, squats was my favorite because I felt really strong lifting so much as a beginner. I was so pumped all the time when it was leg day. Every single time I do squats, I add at least 5 pounds eventually reaching my personal record of 225 lbs. I felt so great!

However, after taking multiple breaks of 2-4 weeks or even more, I got weaker and I couldn’t really lift as much. I also started feeling bad that I wasn’t doing a lot of repetitions in each set when I squatted.

When I started my new work out routine, I took a step back as well on how much a I lifted. Before, I used to do 4 sets of 4 repetitions. With squats, I was a little lenient doing 4 sets of at least 6 repetitions. My new goal as of today, is to do at least 3 sets BUT I have to do 10 repetitions to count it a set. Now, if ever I fall short, which has happened, I would try my best to do 4 sets of 9 repetitions.

I’ve also put an effort to improving my squats to make it deeper. I noticed before that I pretty much did half-squats. I squat in a 45 degree angle instead of being in a 90 degree angle. Now though, I believe that my form has gotten better!

Ladies and gentlemen, form is very important in lifting. Bad form leads to bad things. Hahaha. I feel like you won’t get the most of what you want from a bad form and you risk yourself in an injury that I’m sure you don’t want to face.

Anyway, I love legs! I mainly think that too because it seems to be the best feature in my body. You tend to love a part of your body when its the one that looks the best. 

I actually used to hate my legs when I was younger towards my teens. I legitimately thought that having a butt made me look bigger. My legs were always thunder sized looking. Jeans were hard to wear. Even if it fits around my waist, my glutes and quads doesn’t seem to allow. I’ve always hated it. Thigh gaps were what I wanted to have. I really wanted to be able to have that space between my legs.

But now that I’m older, I realized how great they my thunder thighs look. I honed what I had and I love it. It became my first big step into loving myself. That’s why I love legs so much. It’s the one thing I have going on in me and I really enjoy it.

If you are having a tough time loving yourself, I encourage you to begin with finding one thing in yourself that you truly love. Whatever it is. Even if it is just one thing. It’s really better than nothing. 

#fitspo #fitsponation #love yourself #i love my body #weight lifting #leg day #squats #glutes #butt #i like big buts and i cannot lie #power lifter #empowering women #strong women #beautiful girl #love

[mikeyd1986]

MIKEY’S PERSONAL BLOG 42, March 2017

On Monday morning, I went to my Restorative/Yin styled yoga class at Just Be Yoga and Meditation in Beaconsfield. It’s been months since I’ve last been to one of Kelly Wallis’ classes and even though I was feeling sleep deprived and didn’t want to face morning peak-hour traffic, I still pushed myself to go. And it was well worth it. There was about 9 or 10 others in the class today. We all began in a restorative version of bound angle pose, reclining over a bolster and having a blanket wrapped around our ankles. http://www.yogajournal.com/pose/rec...

The first half of the class concentrated on Wind Relieving (Pavanamuktasana) poses which is essentially releasing tension from the toes, feet, legs, knees, hips and lower back with gentle movements. We also did various Yin poses including Cat-Cow pose, Sphinx pose, Pigeon pose and a supported variation of the Splits. We ended the class by doing a Yoga Nidra meditation which I nearly dozed off in since I was so restless from last night. https://www.yogaoutlet.com/guides/h...

On Tuesday morning, I decided to tackling the 1000 Steps Challenge at 1000 Steps, Upper Ferntree Gully. This has been sitting on my goals list for quite some time now and it’s taken me several months to be both mentally and physically prepared. Today I felt like I could smash it. Also known as the The 1000 Steps Kokoda Memorial Track, this trail is a very steep climb up to the One Tree Hill Picnic Ground flanked by beautiful rain forest scenery.

It actually brought me back to my scouting days back in 1998-1999 where I went on various hikes and was much fitter than I am now. I did have several moments where I did struggle and forced myself to rest at the benches and plaques along the way. Thankfully I wasn’t the only one gasping for breath and saturated in sweat. It’s a really tough walk especially if you’re not used to traversing steep, uphill sections and uneven, rocky concrete steps.

I wisely paced myself through it and it felt like such a huge accomplishment making it to the top. It was my version of conquering Mt. Everest. Six to twelves months ago, there’s no way in hell I would have even attempted the 1000 Steps and it shows that I have come a long way in my fitness and well-being journey. It’s a proud moment being able to say “Yeah I did that”. My advice to anyone wanting to do it is don’t rush it, take your time and enjoy it. http://www.dandenongrangespoint.com.au/...

On Thursday morning, I had my second personal training session with Luke Davey at Breakaway Fitness in Narre Warren. I was feeling a little more relaxed this week as I’m slowly opening up to Luke more and more. I also bumped into familiar faces Joel Perryman and Mariel Viray whilst waiting for my session to start. I’m still letting go of my past negative experiences at UFT - CrossFit Fountain Gate and what certain people think of me.

To be honest, it really shouldn’t bother me so much. I’m there for a reason and if someone doesn’t like me, then so be it. For the most part though, I get along fine with almost everyone at UFT. I’m friendly, caring, polite and well-mannered and I think most people there really want me to do well. That’s what I need to keep my focus on. Do the best I can and smashing my fitness training goals. It feels good to be apart of the UFT family again.

Today’s session focused on the hips, glutes and legs. We started with a warm-up game on the rowing machine where my target was to get to 100 in each of the five rounds. Anything above or below 100 I’d have to make up for in burpees (Joy! :P). Next I did some exercises to release tension and strengthen the muscles in my hips and glutes including the cowboy walk. Luke put resistance bands just above my knees and pretty soon I could feel the burn.

Next I did some weighted squats. I haven’t done much weight training besides a handful of Body Pump classes and a couple of deadlifting sessions last year with Nick. So I was going back to basics with it. I had to do 3 rounds with 8 reps each. I ended up squating with 50kg which was much more weight than I thought I could do. It certainly wasn’t easy. The struggle was real, especially during my last round. I was shaking especially coming back up but I got through it and I felt reassured with Luke spotting me.

The final workout was a 10 minute AMRAP including 50 single skips, 15 leg raises and 12 box step ups. The leg raises were hands down the hardest of the three exercises. I could feel pain in my lower back and eventually the fatigue and panting was increasing. I’ve been setting myself low goals because I honestly don’t know what I’m capable of and I’d rather be realistic about it rather than set a huge goal that is clearly unachievable at my current fitness level. Once again, I smashed my goal of 2 rounds and ended up getting through 3.5 rounds. https://www.facebook.com/breakawayf...

On Thursday night, I attended a group meditation class at Just Be Yoga and Meditation in Beaconsfield. We all arranged our yoga mats in a semi-circle formation, radiating outwards. Dell Brown began the class by reading some passages about the link between the mind and the breath as well as explaining what pranayama (prana = life force, ayama = control) is. We then did four different meditations which included:

Deep Abdominal Breathing...Sitting or lying down in comfortable position, place your hands over your lower abdomen. Take a slow deep inhalation right down into the belly and feel your hands rise up and separate as your abdomen expands. Hold for a couple of seconds and then release it.                                                                           https://www.verywell.com/how-to-bre...

Viloma Pranayama (Step Breathing)... Sitting in a relaxed, cross legged position with your spine straight. First, breathe into your lower abdomen for three seconds, pause. Then breathe into your chest for three seconds, pause. Finally, breathe into your shoulders for three seconds, pause. Then exhale and release the breath slowly for a count of nine seconds. https://www.soulfularogya.com/vilom...

Guided Visualisation...Laying down flat on your back supported by a cushion or pillow under your head and a bolster under your knees. Imagine that you’re standing in a green field on a bright sunny day. In the middle of the field, there is a large tree filled with various kinds of fruit. The fruit contain magical properties. You pick one of the fruits and begin to examine it before taking a bite. You instantly feel a sense of overwhelming joy and bliss. https://psychcentral.com/lib/guided...

Yoga Nidra (Yogic Sleep)...This is a deep relaxation in which you’ll remain conscious between the dreaming and waking state. It is essentially an in depth body scan which releases tension from individual body parts as well as the whole body together. http://www.yogajournal.com/article/...

On Friday morning, I did an RPM Indoor Cycling class at YMCA Casey ARC in Narre Warren. For some reason, I just wasn’t feeling it today. Part of it could be my lack of sleep and irritability. I got easily annoyed at the conversations the ladies around me were having in the cycle studio. I felt socially excluded even though I was pretty much a stranger there. But I just had to remind myself of the reason why I was there.

The first half of this new release wasn’t exactly my cup of tea. The second track, Flo Rida’s Zillionaire, contains a god-damned awful trumpet section and typically shallow, materialistic lyrics. Thankfully things did improve during the second half and I was slowly finding my rhythm. There were some tough parts that alternated quickly between racing and standing but I managed to push through the burn. I averaged around 30km/h and burned about 450 kcal.  https://www.fitnessfirst.com.au/fin...

On Friday afternoon, Mum and I attended the Grand Art Exhibition held at the Edrington Park Retirement Village in Berwick. The arts and crafts styled Edrington Homestead was colossal looking and was surrounded by large oak trees and a tall garden hedge. There was a nice collection of sculptures near the front entrance including some kangaroos, an alpaca and a cow. Inside there was a large collection of paintings, drawings, scratchboards and collages. It was all really impressive and as always inspiring to look at as a fellow artist myself. http://www.artshowsofoz.com/page2

“The disconnect is welling up, and good intentions are not enough. Your words are weary, their hearts are strained, and idle vows find the deepest pains...You’re one of a thousand voices in my head that all just sound the same. If I will make a change, it’s by my words and not my name.” Hands Like Houses - I Am (2016)