flutter-kicks

Swim workout 12.5.16

Warmup:
100 free/100 flutter kick/100 pull/100 breast kick/100 free

Swim:
4x50 D/S?
2x100 30s rest
2x50 fast
100 easy
4x25 kick fast

Cooldown:
Same as warmup

I forgot my usual workout sheet so I did what the swim team had posted. Was cool bc I got some speedwork in! @keepgoinggreen - do you know what D/S stands for?

I tested my 50 free time and it was SO SLOW. I did it in 30ish seconds in high school. Tonight was 45. 😂

30 Day Total Abs Challenge

Strong abs help you perform better in daily activities and sports. It also looks great when bikini season rolls around ;) ;)

This 30 day total abs fitness challenge consists of 3 great ab exercise moves:

  1. Sit-Ups
  2. Planks (My very favorite)
  3. Flutter Kicks (this moves also works your legs)

Click on each exercise above to see a photo and video demonstration.

Perform each exercise for the specified reps and/or time count for the next 30 days to get strong abs and core.

I just completed Day 1.

Join me!

*Follow my blog for more fitness challenges

Baby (Tattoo Artist!Luke)

a/n: In which Tattoo Artist Luke… has a baby. Go figure. There’s a bit of smuttiness at the start, you know, cause that’s how babies happen. The rest of it is so cheesy you’re probably gonna have a stomach ache soz! Anyway, hope it lives up to your expectations lol
word count: 4k
masterlist | request | other Tattoo Artist Luke

Walking into your living room to find Luke on the couch, eyes closed, your tiny baby girl resting in his arms, and The Little Mermaid dvd menu stuck on repeat was probably your favourite thing to come home to. She always looked so delicate against the skulls on his knuckles and the black and white of his arms; a little blonde-haired, blue-eyed angel asleep amongst her dad’s tough exterior.

His eyes fluttered open as you kicked your shoes off and sat next to him, pulling your knees to your chest and resting your head on his shoulder. “Hi,” he whispered, leaning down to your face and dropping a quick kiss to your lips. You smiled back softly, your eyes following down his arm to where she lay quietly, a content sigh falling from your mouth. Truthfully, you couldn’t think of a time in life you felt more full – of love, of happiness. Sometimes it all felt a little too perfect, but every moment that lead to you sitting there with your little family was kept fondly in the recesses of your mind.

Keep reading

There’s no denying it. Kendall Jenner has amazing figure. Some of her svelte physique must be owed to good genes but her constant trips to the gym also contribute. Whether you want to start exercising to become more fit and healthy, or you have a few extra pounds that just won’t seem to budge, this Kendall Jenner Inspired Workout Routine will help. 

It’s important to remember that when working out, only do as much as you feel comfortable with. You know you’re body better then anyone else, and therefore you know your limits. Pushing yourself is good, but be aware of your body. 

Kendall works out in a gym with her personal trainer Gunnar Peterson, where she focuses a lot of strengthening her core. With these exercises, you can achieve the same effect, minus the pesky personal trainer bills. 

Core Exercises 

1. Flutter Kicks

Start lying with your back on the floor, arms by your side and your palms facing the floor. Lift your heels off the floor, roughly six inches, and start to make small, up-and-down, pulse with your feet, keeping your core engaged. Try this for a minute 

2. Russian Twists

Start sitting on the floor with your knees bent and your feet together, lifted a few inches off the floor. Move your back to roughly a 45 degree angle from the ground and start to move your arms from once side to another in a twisting motion. A slower twist makes for a deeper burn 

3. Shoulder Bridge 

Lie on your back with your knees bent, arms by your side and feet shoulder-width apart. Slowly lift up the spine and hips. Now only your head, feet, arms and shoulder should be touching the ground. Then lift one leg upwards, making sure to keep your core tight. Slowly bring the leg back down and lift back up. Try doing this ten times with each leg 

It’s hard not to notice Kendall’s legs. They are another part of her body that she focuses on when training. 

Leg Exercises

1. Wall Sit 

One of the classic leg exercises, still used by personal trainers everywhere. Stand against a wall and slowly lower yourself down it so it appears as if you were sitting on an invisible bench. Make sure your thighs are parallel to the ground and then maintain this position for roughly 60 seconds. You’ll soon start to feel the burn! 

For a little extra, pop on a pair of boxing gloves and have someone stand above you while you are in the position. Have them wear boxing pads and hold the pads above you so you punch them in an upward motion. Super painful, but gives great results. 

2. Squat Jumps 

Stand with your feet shoulder-width apart and while keeping your back straight, start to crouch by bending your hips and knees. Do this until your thighs are parallel to the floor. Then immediately jump up, reaching the arms straight overhead. Try 15 of these

3. Single Leg Deadlift 

Start in a standing position with your feet together. Slowly raise your right leg, and then slowly lower your arms and torso while lifting your right leg behind your body. Keep the left knee slightly bent and reach your arms as close to the floor as possible. Raise your torso while lowering your right leg and then switch legs. 

The last thing Kendall tends to focus on is her arms. You can see her in this video, doing a workout that targets the core and arms all at the same time. 

Arm Exercises 

1. Boxer 

Standing with feet shoulder width apart and knees bent, extend one arm forward and the other arm back. Then hug them back in. It’s just like you’re boxing! 

2. Diamond Pushups 

Just like a regular pushup but you’re making a diamond formation with your hands. Situate them so your thumb and index fingers are touching. 

3. Overhead Extensions with a Dumbell 

Stand with your feet hip-width apart, your kneed slightly bent and hold a dumbell in your hands. Reach your arms overhead, holding the dumbell vertically. The bend your elbows, lowering the dumbell behind your head. Straighten your arms above your head again and repeat. 

Working out is only part of staying fit. Putting healthy and nutritious food into your body will give you better results, make you feel more energetic and positive and will help you achieve your goal. Check out 10 Rules of Dieting here

 

Today is leg day, I’m not going to the gym so these are some home workouts I’m doing to target my legs if anyone’s interested in doing them:

• 4 sets of twelve squats
• 4 sets of 20 calf raises
• 100 mountain climbers
• 50 jumping jacks
• 35 second plank
• 40 bicycle crunches
• 45 second plank
• 3 sets of 15 leg lifts
• 30 second plank
• 30 second flutter kicks
• 1 mile run

To celebrate the start of the Olympics tomorrow, here is a masterlist of sport-related stories.

ARTHUR

Arthur and the Real Boy

Arthur, The Football Twat

Away Game

Boys Want Everything

Brush the Cobwebs (Out of the Sky)

Caught In a Bit of a Scandal

Champagne From A Paper Cup (Is Never Quite The Same)

Dew Point

Game, Set, Match

Game, Set,…Match?

Iced!

If You’re Wondering If I Want To…

Sixes And Sevens

The Dare

The Way to a Man’s Heart… Is Through His White Breeches

There Are No Gays In Football

This Silly Ol’ Dance Is Perfect For Two

MERLIN

Arthur’s the Prince of Wales and Merlin’s a pro-swimmer

Flutter Kick

Stop Watching

BOTH

Better Than Gold

Complications (With Spiderman T-Shirts and Optimistic Outcomes)

Losing My Head Over You

More Than Myself This Time

More to Life Than Glory

Not Every Win Gets a Medal

Patience And Persistence

Pushed To My Limits (To Make Me Better)

The Closing Ceremony

On a lighter note

I changed my nightly exercise a bit, thanks to a friend who suggested it to me! :)

I now do: 

15 sit ups

 
-10 second break- 

10 flutter kicks

 
-10 second break-

10 stomach crunches

-10 second break-

10 stomach crunches

-10 second break- 

10 stomach crunches

-10 second break- 

10 stomach crunches

-10 second break-

10 stomach crunches

-10 second break-

10 lunges 

-10 second break-

10 squats 

-10 second break- 

10 lunges

-10 second break- 

10 squats

-10 second break- 

10 lunges 

-10 second break- 

10 squats 

-10 second break- 

‘Mountain climbing’ 10 times 

-10 second break- 

'Mountain climbing’ 10 times

-10 second break- 

'Mountain climbing’ 10 times

And that’s about it. It’s a lot easier on my muscles now that I’ve been taking breaks in between. Before I used to just do 30 of all in one go. And 50 stomach crunches all in one go as well - that used to have me killed halfway through. Now I only tire out at the end.