jump plank

Train Like An Angel: Core & More With Candice Swanepoel

First stop on the road to the Victoria’s Secret Fashion Show runway? The workout—and it doesn’t have to be at the gym. Angel Candice Swanepoel stars in this do-anywhere routine, which includes five killer moves that’ll fire up your core and define your curves.

Flying T 

A core challenge as you balance, this move also works your butt & legs.

·      Stand on your left leg.

·      Raise your right foot off the floor & bend at the hips until your upper body & straightened right leg are parallel to the floor.  

·      Look forward & extend your arms straight out in front of you, palms facing down.

·      Bracing your core, fly your arms out to your sides at shoulder-level & then back behind you in one fluid motion. That’s one rep.

·      Do this 12 times.

Plank Tuck Jumps

Core work + cardio = one killer, total-body toner.

·      Begin in a diagonal plank position—your upper body out to the right & your feet together.

·      Driving with your core, shift your weight into your hands & hop your feet forward, bending your knees & lifting your hips before landing softly in a crouch. 

·      Quickly jump your feet back out to the left, landing in a diagonal plank position. That’s one rep.

·      Do this 15 times, moving continuously through your reps without pausing.

Single-Leg Squats

Upping the ante on regular squats, this move sculpts legs as stellar as a supermodel’s.

·      Stand tall with feet hip-width apart & arms by your sides.

·      Lower your hips into a squat position & raise your arms in front of you, parallel to the floor.

·      Shift your weight into your right foot, bend your left knee & place your left ankle on your right thigh.

·      Bend your right knee & lower down into a squat, maintaining form.

·      Straighten your right leg & return to standing position. That’s one rep.

·      Do this 15 times. Repeat all reps on the other side.

Side Kicks

Kick your way to a chiseled core—your abs & obliques go into overdrive to stabilize your body throughout the movement.

·      Stand tall with feet hip-width apart, arms bent at 90° angles & hands curled in loose fists just above your shoulders.

·      Shift your weight over to your right foot as you lift your left leg up & out to your side, bending your left knee.

·      Straighten your left knee until your leg forms one straight line out to your side, keeping your foot flexed.

·      Lower your leg back to standing position. That’s one rep.

·      Do this 30 times. Repeat all reps on the other side.

Side Plank Lifts

This move is your secret to a rockin’ waistline—plus it works your shoulders & triceps too!

·      Begin in a right side plank with your left arm in the air.

·      Lower your right hip until it’s an inch away from the floor.

·      Quickly raise it back up to the starting position, keeping your core tight & left arm up throughout the movement. That’s one rep.

·      Do this 15 times. Repeat all reps on the other side.

Repeat the entire sequence 3 times.  

Shop Candice’s look and discover more Angel-approved workouts 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

How to Study for Final Exams

As you all know, finals week is quickly approaching. While studying for your upcoming exams, consider how you learn best. Need some extra tips? Check out some of these helpful hints. 

  • Re-write your notes pretending that they’re intended for someone else. It will make you think about concepts in a new way and help you to simplify things. Its also best to write by hand, as the movement will require more thought. 
  • Exercise can help you focus and stay alert, so take quick breaks to walk around or do some jumping-jacks or planks when you feel frustrated. 
  • Try out a new environment. Though you may feel most comfortable in the library or your desk at home, a new place will keep you motivated. 
  • Don’t pull all-nighters if you can avoid it. Your brain forms memories best when it gets a bit of a rest, and you’ll be able to concentrate better after some sleep, too. 
  • Block websites that might distract you. If you know you’re procrastinating by browsing Facebook or Netflix, you can download a free app to temporarily prevent access to these sites and encourage you to focus. 
  • Speak aloud! Though you may not want to try this in the library while others are attempting to study in silence, studies have proven that reading things aloud helps you retain that information. Try reading from your notes at first, then see what you can remember and say it out loud without any assistance. 
  • Silence or unfamiliar, soft music is the best when studying. Anything that is familiar and poppin’ is more likely to hurt you than help you when trying to study. Try gentle electronic music or classical composers.
  • Chewing gum is supposed to boost mental performance! Mint will help you stay alert, but why not try a variety of flavors to keep things interesting?
  • Lights on! Keep the environment where you’re studying bright. If you’re in a dark area and are covering material that isn’t terribly enthralling, you’ll be tempted to nap or daydream. Help your body know its go-time by keeping a bright room. 
  • Relax. Finals week is stressful, but allowing that anxiety to follow you into your examination will distract you and keep you from concentrating. When you receive your test, close your eyes and take some deep breaths until you feel calm and ready to begin. Then go for it - you got this!

How do you like to study? What works best for you? Share your tips with us! We would love to pass them along to other PCC students as the end of the semester approaches. 

Good luck, Lancers! You got this!

anonymous asked:

What are some workouts that burn a lot of calories?

squats, planks, deadlifts, jumping jacks, burpees, high knees, mountain climbers… google them to learn
how to perform them :) x

State of Westallen: Technical Difficulties (Part One)

This is the Westallen fandom in the wake of 3x15 and 3x16. 

Originally posted by disneykore

This is me.

Originally posted by stefon-rneyers

Now before you think I’ve completely jumped of the plank, go ahead and look at the westallen tag on my blog. Look at thousands of words I’ve written in the past three years about these two. I’m not giving up on them, and the actions of the past two episodes show I’m right. 

Sometimes I feel like the crazy one here because sometimes in the bubble I feel like I’m the only one who understands why the writers have things happen where they happen. The five-act structure is by no means the only way to tell the story, but it is one of the most satisfying. The Flash isn’t looking to reinvent the wheel when it comes to technical storytelling, and that’s why the five-act structure is what I’m going to use today. 

If you’ve never paid money to attend a screenwriting class, let me break it down for you (this is taken from “Inside the Room” by Joel Anderson Thompson). 

Act One: All the elements are put into place. This is usually the longest act, used to see the full ramifications of the problem and the severity of the task ahead. B and C stories kick off. 

Act Two: Thing get progressively worse. Any step forward is revealed to be a step backward. The end of this act should be around the middle of the story. 

Act Three: One last element joins the mix and makes things worse. This can be combined with Act Four in order to make everything terrible if you’re more inclined to the four-act structure. Even B and C stories aren’t working. The first shoe drops. 

Act Four: You thought things were bad in act 3?! That other shoe hits someone’s head. The solution is apparent but unattainable or there’s no solution at all. Everybody is sc-reeewed (my emphasis, not Thompson’s). 

Act Five: Oh look, there’s the way out. In the nick of time, the brightest minds come up with a way to save the day.

The nice thing about this structure is that you can use it as a guideline for an entire series long conflict, just like it can minimized to fit the stories of a particular episode. So let’s look at the 23-episode long season of the Flash. 

We can take away the crossover episodes, since they’ve been written so that they don’t usually move the A-plot forward, but have undertones relevant to protagonist’s development. So now we have a 21-episode season. 

Episodes 3x01-3x04 is Act One. This establishes the new characters and deals with the chilliness that the last season left between Barry and the team

Episodes 3x05-3x07; 3x09 is Act Two. This is where Savitar is introduced and Iris’ life is threatened, giving fuel for the rest of the season. This is also where Killer Frost is let loose, Julian & HR join the team, and Wally starts as Kid Flash. 

Now we get to winter hiatus, marking the halfway point of the story.

Episodes 3x10-3x14 is Act Three. HR’s presence causes (more) problems, Iris copes with being under constant threat, Grodd attacks the city. The first shoe is Barry proposing (more on that later). 

Now we’re onto 3x16. In case you haven’t noticed, each act corresponds to about a four-episode long arc for each new development. Taking out the musical episode, 3x15-16; 3x18-3x19 make up Act Four, leaving 3x20-3x23 to wrap everything up in Act Five. We are close to the home stretch you guys!

Stay tuned for Part Two (will link when finished)!


FULL BODY HIIT WORKOUT🔥no equipment needed. 30-45 seconds of each exercise/ 15-30 second break in between. Let your heart rate come down.
🔹Jump Squats 🔹 Alternating Jump Lunges 🔹Plank Jacks 🔹 Push Up to Shoulder Tap (can be done on Knees) 🔸Repeat as many rounds as you can 🔥 (at Finger Lakes Health and Fitness Center)

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anonymous asked:

I'm fasting for probably just today possibly tomorrow is this exercise safe? 100 Crunches 90 Jumping Jacks 80 Lunges 70 Squats 60 sec. run/jog in place 50 sec. plank 40 Jumping Jacks 30 Squats 20 High Knees 10 Push Ups

I would say you should make sure you drink a lot of water and don’t push yourself too hard while exercising, be really cautious darling. If you feel at all faint or bad in any way, stop the exercise, your body is telling you to stop, there’s no point in fasting if you’re gonna end up in the hospital before you’ve reached your goal.



I finally found them! Going to make self notes for future reference~~ 

1) Go to Emerald Graves & find the Area between 2 rocks

2) Jump like an idiot on top of cute rock thingy for 50 to 60 times till you hear creepy voice asking to find 10 Crystal Grace. Complete quest & place Crystal Grace on rock. Another creepy voice will say sumthing about stairs ??

3) Anyhow go to Emprise du Lion & find secret Path.

4) Walk into cave till reach ruins area. Light Vielfire & jump behind the wooden wall **update** or walk underneath the wooden wall & on the wooden plank &….JUMP!

5) Walk through ice wall & Voilà! Secret Entrance!

6) Walk down stairs till reach an empty area with 1 chest & Loot!

Also you will hear the creepy voice again once you get to the chest