jump plank

Voltron Workout

Thanks @sniperlance for giving me the confidence I needed to post this.

This is a workout I’ve been doing, and even though it hasn’t been long, I can feeI and notice the difference. Also, if you have any questions on any of these workouts/poses, just shoot me an ask and I’ll do a video/have a picture of me doing it/explain it for ya. Warm ups are the same as cool downs, so just repeat them when you’re done working out. (Also, I apologize for the formatting, at the moment I don’t have a computer so I’m doing this from the mobile app. I’ll try to fix it when I have one again.)

AND HEY!! DON’T BE AFRAID TO TAKE A BREAK AND GET A DRINK OF WATER OR SOMETHING IN THE MIDDLE OF IT OKAY? YOU ARE NOT IMMORTAL!! PLEASE, IF YOU FEEL TIRED SIT DOWN AND GET BACK UP WHENEVER YOU ARE READY!!!


~Monday’s are dedicated to Keith. We all want to be able to swing a sword like him, so we gotta work on our upper body.

~Sun Salutation
~Warm Up
–Bicep Stretches
–Neck Stretches
–Shoulder Stretches
–Tricep Stretches
–Reverse Butterfly
~Workout
–20 squat chops
–10 wide grip push ups
–10 cross punch sit ups
–20 bodyweight bicep curls
–10 chest squeezes
–10 side choppers
–20 elbow strikes
–20 archers
–10 knife hand strikes
–push ups until failure
~Cool Downs


Tuesday’s are dedicated to Pidge. If you’re using your computer typing up code all the time, you gotta work those hand out so that you don’t get arthritis. We are also going to work on our abs and back because being hunched over all the time is not good for you.

~Moon Salutation
~Warm Up
–Open And Close Fingers
–Wrist Stretches
–Scorpion Pose
–Pigeon Pose
–Cobra Pose
~Workout
–50 open and close hands
–40 sitting twists
–20 clench and relax guard
–40 knee to elbow sit ups
–30 bridges
–30 finger taps
–20 windshield wipers
–10 thumb roll and taps
–10 plank arm raises
–elbow plank until failure
~Cool Down


Wednesdays are dedicated to Hunk. He’s super strong in the upper body, but as a leg of Voltron he also needs to be sturdy and stable, so his is an all around workout, working on both the upper and lower body.

~Sun Salutation
~Warm Up
–Bow Fold
–Child’s Pose
–Figure Four Stretch
–Warrior Side Lotus
–Forward Wide Bend
~Workout
–30 jump knee tucks
–10 plank leg raises
–4 raised leg push ups
–20 side jack knives
–20 lunge punches
–20 squat kicks
–10 air bike crunches
–20 Turkish get-ups
–10 plank jump-ins
–diver push ups until failure
~Cool Down


Thursday’s are dedicated to Lance. He’s also a leg of Voltron, but he had some miiiighty fine legs, and really, who wouldn’t want them? And you can’t tell me that he wouldn’t want all of us to have nice tone butts, so today is leg and glute workouts.

~Moon Salutation
~Warm Up
–Figure Four Stretch
–Butterfly
–Warrior I
–Reverse Warrior
–Camel Pose
~Workout
–40 side leg raises
–10 reverse crunches
–10 jumping lunges
–30 high knees
–20 long arm crunches
–25 sumo death squats
–20 roundhouse kicks
–15 hop heel clicks
–20 balance side lunges
–crunch kicks until failure
~Cool Down


Fridays are dedicated to Shiro. Mmmmmm boy, does he have some NICE biceps. So today we gotta be able to one up him with ours by doing some arm and upper body workouts.

~Sun Salutation
~Warm Up
–Half Lotus
–Butterfly Fold
–Bicep Stretch
–Tricep Stretch
–Cat/Cow
~Workout
–20 side lunge chops
–40 raised arm circles
–20 bridge taps
–10 plank shoulder taps
–10 raised leg push ups
–30 wood choppers
–10 sit up punches
–40 punches
–10 thigh taps
–wide grip push ups until failure
~Cool Down


Saturday is dedicated to Coran. He wouldn’t want us to push ourselves too hard, so today is yoga. Thanks Uncle Coran!!

~Moon Salutation
~Poses
–Down Dog
–Three Legged Dog
–Warrior I
–Warrior II
–Reverse Warrior
–Reverse Plank
–Bridge Pose
–Locust Pose
–Child’s Pose
–Corpse Pose


Sunday is dedicated to Allura. Not only should we work on our physical strength, but our mental as well, so today is also yoga.

~Sun Salutation
~Poses
–Half Moon
–Tree Pose
–Eagle Pose
–Wheel Pose
–Extended Triangle Pose
–Bow Pose
–Fish Pose
–Child’s Pose
–Corpse Pose


Don’t forget that some of the most important parts of being fit, is eating heathly, drinking lots of water, and knowing your limits. You won’t see results right away, keep in mind that it’s okay if you can’t do the until failure things for long. This is a hard workout and it’s meant to push you as far as you can go. Don’t overwork yourself, okay guys?

How to get a flatter stomach/ better abs.

Flatter stomach/better abs

The first step to getting a flatter stomach and better abs is to cut out the junk food from your diet. Find replacements for that good you were craving, replace it with a healthy food. If you want something sweet that also tastes good that will fill you up for a few hours, try a smoothie.
Try to avoid the foods known for bloating.

Start drinking green tea daily, one in the morning and one at night. It’s a great drink for burning calories and increasing metabolism. Also drink lots of water so your body can digest good properly.

Try adding aerobic exercises into your daily routine, they’re great for burning tummy fat. (Walking, dancing, swimming, cycling, boxing and hiking)

Try to eat more fibre, this will help your body to carry less fat; 4% less actually.
Some great foods with fibre in them are: apples, avocados, berries, coconut, figs and peas.
Great foods for losing weight are: apples, almonds, oats, figs, berries, beans and lemons. All of these foods are great for keeping hunger under control.

Start exercising every day. Here are some great exercises for burning off tummy fat: Side plank, Bicycle crunches, Russian twists, Jump Rope, Plank with dumbbell row, Squat thrust and burpees.

Start eating a protein snack between 3-4pm to increase your metabolism and balance blood sugar.

Just by adding boxing into your cardio workouts, you can easily lose weight around your tummy and get a smaller waistline. It’ll help to burn even more calories so try adding it into your workout every now and then.

This is just for people who want to slim down more. It doesn’t matter what size you are, you’re all beautiful 💗

(Credit: advicegoals - Instagram)

How to be a Great Downhill Skateboarder

First things first: you have to look the part. If you aren’t swagged TF out in some of this season’s hottest clothing trends (sold exclusively at Zumies!), don’t even waste your time leaving your house to go skate. Second, don’t wear anything childish. Skateboarding is something not meant to be an expression of yourself, or a way to project your strange fetishes onto via appearance. Wear age appropriate, stylish clothes. It’s easy!

Actually, don’t take a single word of that seriously. Seriously. Skateboarding IS an expression of self. But in the same sense, it also isn’t. There’s no popularity contest in skateboarding. Nobody ever got famous in skateboarding because they looked fly AF. They got there because they were a GREAT skateboarder. However, being unique comes with it’s own set of fans, but uniqueness is subjective. Wear whatever you please. Event T shirts, your favorite band, nothing at all…you just do you.

BUT, when it comes to doing downhill skateboarding, what really counts is what’s in the pants. Not exactly physically IN the pants, but what’s…in the pants. You know, material wise? The worst thing is to bail, slip, or otherwise wreck your pants, revealing those cute panties you bought that match your bra, which you were saving for the cutie at the top of the hill later on. Get a strong pair of pants that can withstand a few falls. Your body will thank you. Road rash is a real…pain in the butt. And guess what? Once you’ve decided which pants are going to be your skate pants, you better stock up on duct tape. Duct tape is a girl’s best friend when it comes to saving money. Stop buying new jeans just because you can see your pimply butt through that new-found hole! Just double up on the duct tape and get back to the hill. 

And for something that actually matters - get yourself some dang pads. There are people out there who were once very talented who now only host events, or those that don’t even skate at all who have lost their passion for skateboarding because of a fall that wrecked their body parts. Knee pads are essential. You don’t know where you’re going to fall, but if you’ve got knee pads, you can drop right onto them and slide across the pavement like the princess you are, right into a safe and complete stop so you can crush that line better the second time. Knee pads are essential, there’s no argument. And of course, you could shell out and get the top of the line knee pads that cost you your entire Taco Bell fund, but it’s not necessary. Just get something that’s going to come in between you and the pavement and get to work. My knee pads are so old that they started turning grey. And they’ve been used so much that the little straps that actually keep them in place have eroded straight to concrete heaven. But do I pay the premium and get new ones? No. What makes a great skater is doing the best with what you have. I simply just duct tape them around my knees and go for gold. And they don’t slip!

Equally important is slide gloves, not only because I couldn’t imagine being a great skater without them, but also because your hands are a national treasure and they deserve to be treated that way. Take care of your hands. They’re the only two you’ve got. What really matters is your helmet. Keeping brain goo in, on and around your brain is something you should aim for every day. You can do your part on skate day by wearing a dang helmet. We’ve all heard horror stories that usually end on a teary note - but they don’t have to. Just by strapping a certified, tested and inspected hunk of protection on your head, you’re already a great skateboarder.

Being a great skateboarder has nothing to do with your ability. It has everything to do with your attitude. I can name a few (I won’t) people I know that aren’t “great” despite their abilities on the road. They’re the kind of people who only skate with a select squad, tell people they are “blowing” spots (by falling on hills they want to skate again), and have no time dedicated to being a positive influence. A great skateboarder is one who organizes a get together. Someone who truly shows interest in growing the industry. Someone who strives to be better as a person, a skater, and a role model. Guess what? Flying down hills at breakneck speeds is impressive - people are going to look up to you! Just by sharing the notion that literally anybody alive can skateboard, you’re already a great skateboarder. It could be as simple as standing on the corner and giving up your next run so you can help the next guy work on his form for a slide, or just offering a ride to someone who wouldn’t have otherwise gone out that day. Anything you do that makes someone appreciate the scene of downhill is making you great.

But even if you’re not already a skateboarder, you can still be a great one! By standing at the top of the hill, you’re great. By getting back up after a fall - you’re great. By going for the one line again after you’ve been trying for hours and failing - you’re great. Never giving up makes you great. Putting time into being great makes you great. Having a positive attitude even though your ass is bleeding and everyone else is astronomically more skilled than you makes you great. Getting home after a long day, putting your Spongebob onesie on with the butt flap left open, and cracking open the last juice box in the fridge, and smiling because you tried something new makes you great. Being on a skateboard makes you a great skateboarder.

Downhill skateboarding is a social activity. You’re probably going to get a ride to the hill with somebody you only know from the internet, or you’re going to meet up with people you’ve only heard rumors about. It’s okay! And when you’re at the hill, you might take a break and inhale the devil’s lettuce with people, or crack open a spiked canned beverage. You might not at all. You might just sit in the car seat and rest. It’s all okay. Putting yourself in a position to make friends is already a step to being great. Personally, I have a lot of friendships that are solely based on our connection through skateboarding. And I have a lot of friendships that have lasted longer than any others because of skateboarding. Keeping it alive by still getting out and skating - that makes you a great skateboarder.

You will fall. You will get hurt. You will spend 30 minutes standing in the furthest corner of your shower trying to soak every part of your body except for the one covered in road rash. You will scream in agonizing pain when your gauze pad sticks to your road rash after accidentally falling asleep on the couch with an open beer in your hand. But you can smile when you’re walking with a weird limp so your jeans don’t rub your sensitive areas. Why? Because, for god’s sake, you’re a great fucking skateboarder!

Just throw on some more duct tape and hit the road. Again. With your whole body. At high speeds. I promise, you’ll learn to love it. And if you don’t learn to love it, you’ll learn how to at least protect yourself a little better, and learning is what makes you a great skateboarder.

Nobody ever jumped on a wooden plank with clay wheels for the first time and threw a 100 foot slide on their first, second or third try. They came from backgrounds of surfing, roller blading, street skating, sports of all kind, yoga, stand up paddling, or motivation. They eased into it, built their confidence and worked their comfort zone until the only way to get a high while doing it was to go down a dirt path on a 99% grade hill in the rain. You’re going to get frustrated. You’re going to get hurt. You’re going to get upset, angry, and otherwise emotionally bothered in some way at some point. I can promise you that. But building on those emotions with perseverance is what is going to make you a great skateboarder.

There is no judgment in downhill skateboarding. Everybody has respect for anyone looking to join the ranks. Anyone who does it will agree - they don’t care who you are. They don’t care about your identity, your color, sexuality, or any other factor that you discern is “different” from what is perceived as normal. I personally am transgender. You know how many other transgender skateboarders I have skated with? A few. Very few. Less than 3, but more than 1. Nobody has ever not skated with me because of my gender. Nobody has told me I can’t skate because of my gender. Every event I’ve competed in has welcomed me with open arms. And I’ve skated with people with tattoos from their ankles to their necks, people who are gay, lesbians, bisexuals, black people, asian people, hispanic people, people that don’t even speak English, people that have no idea what their gender is, white people, people that can’t even stand on two feet, people that have no feet, 70 year old people and 5 year old people. It literally doesn’t fucking matter. You know what doesn’t make you a great skateboarder? Assuming that you can’t do it because other people won’t accept you. 

The only thing that makes you a great skateboarder, is being a skateboarder.

‘SPELL YOUR NAME’ WORKOUT

A: 10 burpees
B: 30 sec plank
C: 20 squats
D: 10 push ups
E: 20 mtn climbers
F: 1 min sec wall sit
G: 15 squat jums
H: 30 bicycles
I: 50 jumping jacks
J: 15 burpees
K: 24 walk lunges
L: 15 push ups
M: 1 min jump rope
N: 20 lunges
O: 20 sit ups
P: 30 mtn climbers
Q: 20 russian twists
R: 45 sec plank
S: 20 jump lunges
T: 15 tricep dips
U: 20 crunches
V: 15 squats
W: 30 jumping jacks
X: 2 min jump rope
Y: 20 squat jumps
Z: 40 russian twists

anonymous asked:

What's your diet like? Your exercise routine?

I usually fast on Tuesdays and Thursdays, but when I’m not I have an egg white in the morning and snack on a rice cake throughout the day if I need, and just eat some of whatever my parents make for dinner.

For exercise in the morning I do
30 jumping jacks
20 toe touches
10 squats
30 jumping jacks
20 bridges
30 crunches
And do a wall sit while I brush my teeth.
And at night I do
50 crunches
30 jumping jacks
20 side leg raises
30s plank
30 jumping jacks
10 squats
Along with that I try to dance for an hour or two a day, and use the stationary bike whenever I’m home alone while watching netflix (lowest resistance with light effort)

Flashlight

Summary: You and Calum have been best friends for as long as you can remember and flashing the light of your rooms has become a signal that you need each other. ((this is a long one guys but I’ve been inactive for like a year so see it as a big comeback lol))

You’re 5 years old and the light flashes twice. You’re already in bed, but not yet asleep, and the flashing lights pull you out of bed and towards the window like an invisible cord. On the opposite side of your window is another window, one belonging to your neighbor. The houses are close together, in your street, and you see the familiar boy standing in front of his window.

“Did you flash the light?” you ask.

“Yes,” Calum answers. “I need to tell you a secret, but you have to promise you won’t laugh.”

You and Calum have been living next to each other your whole lives, and he’s always been your friend. You don’t even remember how you met; you assume you were just babies, because your mom is such good friends with his mom. You just know he’s always been there, and he’s always been nice to you, even though he teases his sister all the time, and surely that grants him the one wish of you not laughing.

“Okay.”

“I think there’s a monster in my room.” You notice his voice is shaky.

You frown. “Well, I can’t help you with that. Go tell your mommy and daddy. They can beat it up.” Because at 5 years old, you didn’t think there was any problem out there that couldn’t be fixed by parents.

“I already told them,” Calum says, sounding a bit annoyed with you. As if it’s your fault there’s a monster in his room. “They don’t believe me. They say I just need to go to sleep. But if I go to sleep, the monster could eat me!”

“Leave the lights on,” you offer him. “Monsters don’t like light.” You don’t know if that’s an actual fact, but you’re sure you saw it in a cartoon once.

“Mom would be mad if I left the light on.” Sure enough, Calum’s room, behind him, is dark. After flashing the light, he turned it back off.

You yawn. “I don’t know what I’m supposed to do about it, then.” It’s late, and you just wanna go to bed. Calum never wants to go to bed; you know that, because he always throws a tantrum when his mom tells him it’s bed time. But you like sleeping, because it lets the dreams into your head.

“Come sleep with me.” You look up in surprise, but Calum looks completely serious. “You can come over Mali’s way.”

There’s a plank of wood between your roof and Calum’s. Mali-Koa, his sister, always uses it to sneak over to your house and talk to your sister, Natalie. They’re best friends, just like you and Calum. But you’ve never used the plank, cause you’d have to climb out of your window first, and that seems scary.

You sigh. But he is your best friend. And Natalie once told you that best friends do everything for each other, so you can’t really say no. Very carefully, you swing your leg out of the window.

“Don’t be scared,” says Calum, and you shoot him an angry look.

“You’re the one that’s scared of monsters!”

He doesn’t say anything after that, and just watches you as you slowly but steadily make your way out of your house and onto the plank. As soon as you reach his window, his tiny hands wrap around your arms and help you into his room.

You’re not scared of monsters. You know that if the monster really was dangerous, one of your cartoon hero’s would come to save you. But you’re still a little nervous, so you quickly jump onto the bed.

Everyone knows monsters that live under beds can’t come out from under them.

Calum joins you, a content look on your face. “You know,” he says, “I won’t forget this. You’re gonna be my best friend forever and ever.”

“Yeah,” you smile, “forever and ever.” And you close your eyes.

————————————————————————-

You’re 7 years old and the light flashes twice. Normally it’s Calum using the emergency call, but this time you have no other option. All you can do is hope he’ll answer.

He does; within seconds he appears in front of his window and opens it. It’s raining, tonight, big droplets of water crashing down onto your roofs.

“What’s wrong?” he says with a worried tone in his voice, when he sees you. You’ve been crying, and your eyes are red and your face is blotched and you can barely get the words out of your mouth.

Keep reading

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!

Kickboxing.

Wow.

First of all, I really, REALLY enjoyed my class yesterday. The instructors are all SO friendly and encouraging! It was a diverse group of people in the class which made it comfortable, too. I sweat SO MUCH but I felt like I could have pushed even harder because I was sore but I wasn’t hobbling or anything.

My sister warned me that during the 15 minute warm up, I’d feel like I was dying. She was NOT lying! Jogging, shuffling, lunges, burpees, planks, jumping lunges, push ups. About 10 minutes in I had to stop and walk off the mat - I was going to throw up! I sat in the locker room a few minutes and my friend and an instructor came in to check on me. I was fine just apparently white as a ghost pale, lol. I missed most of the stretching but pulled it together and went back out. I don’t work out on the first day of my period for exactly that reason (my body can’t handle it!) but I had been waiting for this class so there was no way I was leaving.

Punching and kicking was awesome. I’m a little shy with my kicking but I’m sure I’ll get more comfortable. The partner exercises were really fun, too, and I wasn’t expecting them to be at all (strangers? yikes!).

Anyway, like I said, I wasn’t so sore I couldn’t move yesterday but today is a different story for sure. I’m sore just lifting my coffee cup - in places I didn’t realize I COULD be sore! I signed up for a 7 month membership (9 months because I got two free months) and Jason is going to try it out, too. 🤓

Next class is Tuesday. I can’t wait!

Flattery Will Get You Nowhere

Request: I don’t know if you’ve done one already like this, but could you do one where the reader is in the glade when Thomas comes up, and she’s the one that shows him around and such? And also, could you maybe include it where the reader is a really good fire, and on every bone fire night, she and gally fight because when she first got in the maze she beat gally? I dunno, just an idea that that’s when Thomas first really, really notices her.. Xxx

Warnings: none

You stood set down the planks of wood you’d been carrying and stretched, arching your back, before heading off to retrieve more. Gally jogged past you, a smug grin on his face. You rolled your eyes and called out after him, “Seriously?”

“Ain’t nothin’ wrong with a little friendly competition,” he yelled back as he hefted four planks onto his shoulders. You shook your head, sprinted over, and picked up five.

“Nothing at all,” you huffed, jogging to keep up with your keeper’s long stride. Maybe you and Gally acted under the facade of ‘friendly competition’ but everyone knew that both of you were dead set on winning anything and everything and the only thing you hated more than losing was losing to him. You had just set down your five planks and jumped out of the way of the four Gally nearly dropped on your foot when the siren announcing the coming of the box sounded through the glade. Without even exchanging a glance, you and Gally raced off to the box. You were always faster than Gally, but he was stronger. When you finally arrived, you put your hands on your knees, gasping for breath, but grinned all the same when Gally came huffing behind you.

Just as you heard the box screech to a stop, Newt and the other gladers gathered around. Gally pulled open the top hatch and jumped in before you had the chance. Peering over the edge, you caught sight of the new greenie. He was dark haired and handsome with pretty brown eyes.

“Day one, Greenie. Rise and shine,” you heard Gally say as he reached out to help the newbie to his feet. You rolled your eyes. Gally usually spent all month coming up with something dramatic to say to the new greenie. As soon as he got up out of the box and on solid ground, the green bean took off running. You stood by, mildly impressed by his speed. Cringing as his foot caught and he plummeted to the ground in a face plant, you jogged over with the others to watch Newt and Alby make introductions.
“This here is the glade. Don’t worry, your memory loss is completely normal, it happens to all of us. I’m Alby, and this is Newt, my second in command.” the new kid nodded numbly, still craning his neck to get a good look at the place. You remembered your first day and how scared you were. It was only ten months ago, but it felt like an eternity. “Y/n!” Alby called, motioning for you to come over. “Why don’t you show greenie here around?”

You grinned and stuck out your hand to shake the Greenie’s. He took it tentatively, but shook it all the same. “Welcome home, Greenie. My name’s Y/n. Follow me, and I’ll tell you everything you need to know.”

As you guided him around the glade, explaining everything you could, you couldn’t help but like the new guy. He was quiet at first, yes, but as the tour went on, he began asking good questions and you got the feeling that this guy was smarter than he looked. Not that there was anything wrong with how he looked- he was actually extremely handsome.

“So listen, there are a bunch of different jobs to choose from. Starting tomorrow, for the next week or so you’ll be testing them out and seeing what you’re good at,” you explained as you walked past the homestead.

“What kind of jobs are there?” he asked, pausing for a moment to glance inside one of the windows.

“Well, there’s lots. You’ve got your track hoes, who tend to the crops, you’ve got your builders, that one’s obvious, you’ve got your sloppers, pretty much anyone living and breathing could do that job, your slicers, nasty work that is, and your runners to name a few.”

“Runners?” he asked, cocking an eyebrow. You put forth conscious effort to keep from rolling your eyes.

“Runners. They spend their days running the maze, looking for a way out. Now don’t be getting any ideas, got it shank? Only the best and brightest can survive out there in the maze,” you added sternly, cutting him a sharp look.

“Well then why aren’t you a runner?” he asked, looking up at you with his dark handsome eyes. Ducking your head and blushing, you mumbled out a response.

“Flattery will get you nowhere, newbie. And besides, someone has to keep all these shanks in line.”

The rest of the tour went well even though he asked torrents of questions, and then you were off to work again, leaving the newbie under the care of Chuck. You couldn’t help but get distracted as you worked, watching the greenie follow Chuck around the glade, retrieving a sleeping bag for him and other odds and ends that made life here more comfortable. Chuck was sweet, but he could be incredibly annoying. However, the greenie seemed to handle him well. You smiled as Chuck laughed out loud at something the greenie said, a smile creeping onto his own lips.

“Oh, come on, Y/n. You didn’t strike me as the type,” Gally called, snapping you out of a daze. You rolled your eyes and turned to face him.

“The type to what, pray tell?”

“The type to get the hots for the greenie,” he teased, eyes glinting with mirth and a smirk on his face. You cocked your hip and crossed your arms over your chest.

“Oh please, I’m just curious. He seems to be handling it better than most. I want to know what’s different.”
“Yeah, sure, you’re just curious,” he said, wiggling his eyebrows suggestively, guaffing at your indignant expression.

~Thomas POV~

“Come on, dude, it’s time for the bonfire!” Chuck squealed, pulling Thomas by the arm towards a congregation of gladers surrounding a tall structure of wood.

“Bonfire?” he asked, glancing at Chuck with a furrowed brow. He kept jabbering on about things Thomas obviously didn’t know about, and it was driving him mad.

“Yeah, every time the box comes up with supplies and a new greenie we have a bonfire to celebrate,” he chirped. Thomas shrugged, glancing around the darkening glade. He’d rather go to sleep and try to process what had happened thus far, but got the feeling that that wasn’t exactly an option. As they approached, someone lit the wooden structure, creating a blazing fire. He caught sight of Y/n among the crowd, her face illuminated in the orange light, her eyes shining.

“Alright shanks, who’s next?” a harsh voice hollered from beside the fire. He spun around to see Gally standing over another glader lying prone on the ground, coughing up sand. His stomach clenched uncomfortably.

“Chuck, I thought one of the rules was to never harm another glader,” Thomas murmured, pointing to Gally as the boy scrambled to his feet with a groan. Chuck opened his mouth to respond when a large hand slapped Thomas’s back.

“Ahh, this is different. All fun and games, yeah?” a voice nearly shouted in his ear over the chatter of the other gladers. The asian kid, Minho, gave a devilish grin and pointed back to Gally. Thomas noticed with a jolt that Y/n was approaching him, a determined glint in her eye. “Oh, now you’re in for a show. See, when Y/n came up in the box, being the first girl ‘n all, she was a little…”

“Defensive,” Newt chimed in, sidling over and standing on my other side, a jar full of some unknown liquid in his right hand.

Minho nodded appreciatively. “Yes, defensive. Anyway, we always have these fights for fun at the bonfires, and Gally always dominates, but her first night, that tough little shank stepped up to the plate and kicked his pony lovin’ butt. It was the best thing that has ever happened to me in my entire life.”

“So, now,” Newt said, picking up where Minho left off. “She fights Gally every bonfire because neither of them can end on a loss. Her record is 4 and 6, so we’re all hoping she can bring home another win tonight,” he said, a grin on his face.

Thomas watched in awe as Y/n cracked her knuckles and bared her teeth in a grin at Gally, who smirked. They circled around each other threateningly. He looked like a pitbull in a dogfight, but Y/n looked like a lioness closing in for the kill. Gally attacked first, lunging forward and swinging at her head, but Y/n was fast. She ducked out of the way and maneuvered herself so that she was behind him, batting him upside the head before he could even turn around. When he did turn, he faked going for her midsection, but at the last second bent down and swept her legs out from under her. Y/n fell to the floor, Gally following after her, pinning her to the ground by the shoulders. A collective groan went up from the gladers, but Minho shook his head, patting Thomas on the chest distractedly, never taking his eyes off of the fight. “Nah, she’s got it- just watch.”

Just when he thought it was over for Y/n and that she couldn’t unseat Gally, she wrapped her legs around his waist and used all of her strength to flip him under her. Gally huffed in surprise as his own shoulders were slammed to the ground. Y/n sat on top of him and held him down, grinning triumphantly. “Better luck next time,” she taunted, hopping to her feet and offering Gally a hand to help him up. He brushed off her help and rolled his eyes, stalking away and muttering.

“Whoa,” Thomas muttered, watching Y/n tie back her hair and laugh at something one of the boys had said to her. She was gorgeous. Not just pretty or attractive, but absolutely gorgeous, with sparkling eyes and glossy hair and the most radiant smile. Minho caught her eye and waved her over, and Thomas’s stomach instantly squirmed.

“Easy there, Greenie, I promise she won’t bite,” Newt chuckled, making Thomas’s face turn red.

~Y/n POV~

you approached your friends and the greenie, wiping a bead of sweat from your forehead. “So that makes it 5 and 6, yeah? I’m catching up!” you said, putting your hands on your hips.

“Nice!” Minho exclaimed, high fiving you as Newt slapped you on the back. “Our favorite girl is back in business!”

You laughed and rolled your eyes, ruffling Chuck’s hair, and then turned to the newbie, who had fallen strangely quiet. “Enjoying the party, Greenie?” you asked kindly. The greenie looked up in surprise at being addressed.

“My name’s Thomas,” he corrected smoothly, as though without a second thought. You froze, looking at Minho and Newt with wide eyes. Once Thomas realized what he’d just said, his eyes lit up. “I remember!”

“Yeah you do! Well, welcome to the glade, Thomas. I’m sure we’ll be the very best of friends,” you told him with a wink that made his face turn an even darker shade of red.

“You were awesome in the fight, by the way,” Thomas added, trying not to meet your eyes. You stared him dead on anyways, chuckling and saying,

“Flattery will get you nowhere, shank.”

Phantasmal Pirates

What you need to know:

A pirate ship of phantom pirates is sailing through the clouds over land instead of water looking for adventurers to attack and steal their treasure.

Note: this is for any DM who wants to do a short pirate or sea adventure but the campaign makes this option inconvenient.

How it began:

In front of an incoming storm, a pirate ship with black tattered sails rides the clouds like oceans waves and descends towards the players. When only a few meters above the ground, ropes sling over the side of the ship and skeletons dressed as pirates slide down.

The skeletons have the stats of undead but can have added levels for challenge.

Most of the pirates are armed with clubs, swords and axes but a few have special attacks:
Anchors: a small anchor the size of a rock is hooked to a chain. The skeleton swings this weapon overhead and throws it at a player. If the player is hit, they must roll a save or become anchored to the ground as if under the effects of a hold spell.
Peg leg morning stars: a large spiked ball is attacked to an iron peg leg. The skeleton kicks the spiked ball into a player’s face dealing 2 D6 damage plus 1 CON loss. This represents the player’s body being crushed by a giant iron ball.
Hooks: a large 30 centimeter serrated rusty hook is attatched to a skeleton’s arm. If a player is hit by a hook, they suffer 1 D6 damage plus 2 damage a round from bleeding for D6 rounds only prevented by bandaging or a healing spell.

Note: After the battle, the ropes can be climbed up to board the ship.


–SHIP DECK–

The deck is typical of a galley except the floor is covered in oil and pitch. One hatch in the center of the ship leads below deck and a door near the back of the ship leads to the captain’s quarters. Near the back of the ship is the ship’s wheel locked into place with a rusty iron chain. A 3 meter plank extends outwards from the center of the deck over the air. A monkey can be seen with a key around its neck sitting atop the crow’s nest.

  • -A- Once the players all board the ship, it begins to move flying into the storm heaving side to side as the wheel bangs against the chain. The thick rolling clouds pound against the side of the ship like ocean waves and a heavy rain pours over the deck.
    Note 1: While the ship is out of control, each player loses D6 DEX as they try to keep their footing on the deck. The loss represents the player’s focus on keeping stable rather than rolling a check each round. This effect is similar to writing or tying a knot in a moving vehicle, should a player argue their case.
  • This loss of DEX will effect a player’s armor class, climbing rolls, lock picking and any DEX based abilities or skills.
  • Every 10 minutes the players are unable to take control of the ship, they lose another DEX point. Once any player reaches 0, they fall off the ship unless they are strapped in or held by another player.
    Note 2: The players will regain full dexterity the moment they are on stable ground.
  • -B- Any player attempting to catch the monkey must first roll a climb check to reach the crow’s nest.
  • Once in arm’s reach of the monkey, the player and monkey have a DEX roll-off. If the player does not win, the monkey leaps away, climbs higher or dodges. If the player wins the roll-off, they can make one attempt to grab the monkey or the key with an attack roll.
    Note 1: Each round the players must roll climb to keep from failing off the rigging, regardless if moving or not. This represents the players being tossed about by the storm or their attempts at holding while chasing the monkey.
    Note 2: The key around the monkey unlocks the chain to the ship’s wheel.
    Note 3: The monkey stats can come right out of the book or be increased for added difficulty.
  • -C- The door to the captain’s quarters is locked but can be picked or brute forced to open.
    Note 1: The door is trapped and once opened, a clay pot of greek fire falls to the floor from the other side igniting the entire deck in flames.
  • The effects lasts X rounds till the rain puts out the fire.
  • Any player on the deck receives D6 fire damage a round till the fires are extinguished.
    Note 2: The fire does not burn the wood or sails as they are both technically ghostly and unaffected.
  • -D- The hatch to below deck is magically sealed and can only be opened with a captain’s key.
  • -E- The ship’s wheel is locked into place with rusty chain.
  • The lock to the chain is magically locked and only opens with the monkey key.
  • The chains and the wood it’s bolted to is magical and cannot be destroyed or cut by normal means. If a player insists on destroying the wood or chain, allow them to deal 1 damage a turn with magic weapons and 1 damage per dice for magic spells, but give the wood or chains dozens of hit points. Describe their first few attempts as leaving only dings and dents.
    Note 1: Once the chain is removed, any player can take the wheel and stir the ship.
    To regain control of the ship, a player must roll a DEX check, the challenge is based on how far out of control the ship has become at this point. If a player succeeds, the ship no longer heaves violently and the players regain their full DEX.
    Note 2: The wheel will not let player descend or ascend. To go back to the ground or leave the storm, the players must fight the captain first.
  • -F- Any player who walks the plank and jumps off gains flying as per the spell for X rounds.
  • This spells only effects each player once.
    Note 1: Any player who is flying regains full DEX as they are unaffected by the ship’s movements.
    Note 2: This is a Peter Pan reference for when he walked the plank and flew above the water.

–CAPTAIN’S QUARTERS–

A shelf of books is built behind a large wooden table of charts, navigation equipment and one empty bottle. Near the edge of the table is a globe, or any world shape, with a red parrot perched on top and near the back wall is a simple bed and chest.

  • -A- The shelf of books contains stories of pirates and tales of the ocean.
    Note: they can be worth a few coins or worth nothing at all.
  • -B- The charts on the table consist of several ocean maps and a few Xs dotting some islands.
    Note 1: The Xs can represent places of buried treasure, dungeons or ruins luring players to their next adventure.
    Note 2: If any player with navigation charts a course using the ink and quill pen, the paper will burn away and in its place a scroll or scrolls of the players choosing will be revealed - the scrolls were disguised as maps and the ink magically used for scribing spells, so when a player charted a course, they unknowingly created a spell by mistake.
  • -C- The chest is locked and needs to be picked or brute forced to open.
  • The chest is trapped with poison needles dealing stat damage.
  • The chest is empty. This is a red herring.
  • -D- The globe, if broken, contains a silver key.
    Note: The key does nothing and is only a red herring.
  • -E- The parrot keeps repeating over and over, “The world only knows where the captain’s key is hidden.”
    Note 1: If any player feeds the parrot a cracker, it transforms into a genie and the empty bottle on the table transform into a lamp. The genie states, “This ship is cursed. Any who board the vessel are transformed into a cliché pirate crew till replaced by someone else.”
    The genie will assume since it is free, the players are now cursed, but in truth has no idea. The genie knows little else of the crew or ship as once it was brought aboard, it turned into a parrot.
    The genies homeland can be from anywhere fitting and from any time point you desire as this ship could have been in flight for 100s of years. It may not even be of this world or plain should you choose
    Note 2: The genie in return for its freedom will grant the party one wish before departing. After the wish is granted, the genie and the lamp disappear in a wink of white light.
  • -F- The sexton if broken apart will reveal a small slender brass key.
    Note: This is the captain’s key and used to open the hatch on the deck.

–THE SKY KRAKEN–

At a random point in flight, a giant Kraken that surfs the storm attacks the ship. It latches onto the bow and swings its tentacles, attacking the players. Instead of the players having to fight off an entire kraken, they should only do battle with the 8-12 tentacles. Each tentacle will have a set of hit points and one attack. Each time a player is hit by an attack, it deals 2 D8 damage and requires one roll on the chart below:

  • 1-50: Nothing happens.
  • 51-75: The player gets caught on the suckers of the tentacle. Next round, while the player can still attack as normal, they are automatically hit as they are pounded against the boat. The player must then roll on the chart and add 10 to the roll. If the player rolls below 40, it is assumed they have fallen off the suckers and can act as normal next round.
  • 76-95: The player is caught in the tentacle suckers and tossed overboard. A player can roll a climb check to hang onto the tentacle, but is auto-hit next round and adds 20 to their next roll on the chart.
  • 96-100: The player is caught in the tentacle suckers and eaten whole. The player can either die outright or suffer 2 D6 damage from being digested as they fight their way out.

The sky kraken releases the ship and flies away once all its tentacles have been destroyed.


–BELOW DECK–

The hatch opens to a set of wooden stairs leading into a hall. The players are assaulted with the smell of mead, sweat and powder.


–CANNON HALLS–

At the foot of the stairs is a long hallway. As the players walk the corridor, sounds of the cannon fire and yelling come from beyond the walls emanate. The hall then opens into a room with several doors.

  • -A- One door leads to the crew quarters.
  • -B- The other doors open to a small chamber thick with smoke. A cannon head peaks through the smoke with the sound of burning fuse.
  • Any players standing in front of the door must roll a save or be hit by the cannon blast for X D10 damage and lose X points of CON as their body is crushed by a cannon ball.
    Note 1: The CON can be restored with rest or healing.
    Note 2: The room is only large enough for the cannon and contains no visible way for it to be loaded and fired.

–CREW QUARTERS–

Several glowing blue pirate phantoms laugh and drink while playing music and rolling dice. They are sitting on several sacks of potatoes near a few barrels of mead.

  • -A- The pirates are friendly and insist the players share a drink and play some dice.
  • They share tales of time aboard the ship and have grown quite fond of the raiding. Technically they are required to trade places with the players and go free, but are willing to stay in the players stead on two conditions:
    1- The players out-drink the pirates.
    Each round players roll a CON check starting at 2, but the challenge is rising by 2 each round. Failing a CON check results in D6 CON loss. Any player who reaches 0 will pass out and be out of the game.
    2 - The players win a game of dice against the pirates.
  • Players each put in up to 100 gold, then each round  roll an INT/WIS or gaming check starting at 2, but the challenge is rising by 2 each round. Failing a check results in 2 D6 gold lost. Any player who reaches 0 will be out of the game.
  • If the players fail any challenge, they will receive no experience for this encounter. The pirates will then still offer to stray in their stead but at a steep price. This should require 25% or more of the players’ wealth.
  • Once the players either win both challenges or pay off the pirates, they fade away and a door appears.
  • -B- The door leads to the captain.

–THE CAPTAIN–

The door opens to a chamber of chests overflowing with gold coins, jewelry and magic weapons. Upon a throne sits an ethereal pirate captain. He will look similar to Blackbeard or another cliché type.

  • -A- The captain greets the players and engages in idle chitchat, even sharing tales of plunder and conquest. With each attack his fortune grows more massive.
  • The captain has no intention of attacking the players, noting their strength of surviving this far and even offers to land the ship.
  • At this point the players have two options: to leave or to attack.
  • -B- If they players leave, they let a villain escape and suffer all the consequences that implies.
  • If they attack, the captain has the stats of a ghost plus several character levels.
    Note: the treasure can be entirely real or part of the ship’s illusion or even large amounts of fool’s gold. Tailor it as needed for your player’s level.

Once the captain dies, the curse of the ship fades. All the remaining pirates transform back to the people and races they once were, including the monkey outside. The ship will then land as the storm dissipates and breaks apart into dust, leaving only the treasure, or does it?

Maybe the ship crashes to the ground and the pirates are not released, instead they are cursed to remain undead forever and attack the players in hatred.
Maybe one of the players becomes the captain instead and the cycle starts again forcing the players to find a way to end the curse.
Maybe the ships returns home to some far off place before turning to dust.

Either way, have fun and hope to see you again.

Band Of Brothers: The Mermaids And Pirates AU
  • Greedy stinking pirate Ron and soft kind mermaid Lip
  • Ron is the captain  of his pirate ship
  • Doesn’t believe in mermaids, (even though Harry always goes on about how the most beautiful woman he’s ever seen is a mermaid)
  • The first time he sees Lip he think’s he’s a man overboard. Lip sees him watching and gets scared, swimming off gracefully underwater
  • Lip brings gifts like pearls and abandoned treasure because he loves seeing the look of adoration on Ron’s face
  • He eventually tells Nix and Harry about Lip. Harry is smug, Nix is sceptic
  • Ron makes them wait with him for Lip, but he doesn’t show. When Harry and Nix leave he comes “I was scared they would hurt me”
  • Lip brings his friends to meet Ron’s crew once assured nobody will hurt them.
  • Kitty is reunited with Harry
  • Nix falls head over heels with Dick, and gets a mermaid drunk. Weird fishy sexytimes ensue.
  • Babe asks endless questions about Gene’s tail, absolutely mesmerised. Gene let’s him touch his tail fin.
  • Lieb calls Web a slimy sea bastard and Web whips a pearl at him. (Joke’s on him because Lieb catches it and then genuinely thanks him. Web is a little bit in love after that.)
  • Luz asks probing questions about the downstairs anatomy of mermaids. Toye pegs a pearl at him too.
  • Skip jumps off the plank to swim around with malarkey, who is totally perplexed by this strange af human
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5 MINUTES OF BURPEES. 😰😨. Royal H. Burpee was a physiologist in New York City in 1939. He invented the first version of the burpee as a part of a fitness test. The original movement was milder than the burpee we know and love hate today.

Mr. Burpee never intended for his fitness evaluation tool to become the form of exercise that it has become today. The burpee was intended to be performed 4 times in a row, and he would measure the participant’s heart rate before and after in order to assess their heart’s efficiency at pumping blood, thus determining their overall fitness rate.

Burpees: An Evolution

Over time the burpee was modified from its original, fitness evaluation form to the more vigorous modern movement. Here’s how the burpee evolved:

Original Burpee: Squat down and place both hands on the floor in front of you. Jump feet back into plank position. Jump feet forward. Return to standing. Perform only 4 times in a row, measuring heart rate before and after.

Modern Burpee: Bend over or squat down and place both hands on the floor in front of you, just outside of your feet. Jump both feet back into plank position. Drop to a pushup — your chest should touch the floor. Push or snake up to return to plank position. Jump feet back in toward hands. Explosively jump up into the air, reaching arms straight overhead. Perform as many times in a row as instructed by your trainer!

Burpees: The Most Effective Exercise Ever?!?

When you perform a modern burpee you are essentially doing a vigorous six-count bodyweight movement that requires you to move between six unique positions as quickly as possible.

Everything burns as you go through a series of burpees: your lungs, your legs, your arms, and most of all…calories. Burpees cultivate agility, strength, coordination and stamina while burning fat.

So the next time that you are told to do 20, 30, or 100 burpees: smile to yourself, think of Royal H. Burpee and be happy that you are doing an exercise that gets you enviable results in the shortest possible time…. .
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Vamonos!!! 🏋🍽💤💪🙏🙌👏 B-Fit For Life is a private gym, natural product distributor and a nutrition coaching center. We are a si (at B-Fit For Life)

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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.

Your 10-Minute A.M. Full-Body Toner Routine

Every day should start on a high note. This strength-and-cardio routine gives you that—plus full-body toning—in just 10 minutes.

Even when you’re too busy for a full workout (or can’t resist the snooze button), you can still sneak in 10 minutes—which is all you need for this turbo routine, created by Angel Santiago, a trainer at Drill Fitness, the new high-intensity boot camp studio in New York City. “This workout revs your heart rate for a big calorie burn while it sculpts,” says Santiago, who uses moves that recruit multiple muscle groups at once to maximize efficiency. Now, go have an amazing day.

Warm-Up

LUNGE SEQUENCE Stand with feet hip-width apart, arms down. Bend at waist and walk hands out into a plank. Raise right foot and plant it just outside right hand. Pause, then return to plank; repeat with left foot for 1 rep. Do 6 reps.
Total time: 2 Minutes

Break a Sweat

RUNNING WOMAN Jog in place for 20 seconds. Rest 10 seconds.
STAR JACK Stand with feet together, arms down. Jump feet apart wider than hips, turning toes out 45 degrees. Bend knees and lower butt to just above knee height. Driving from heels, jump back to start but raise straightened arms to shoulder height, palms backward. Continue for 20 seconds. Rest 10 seconds. Cycle through these two moves again; try to go faster.
Total time: 2 Minutes

Sculpt All Over

IN-AND-OUT Start in a plank, balanced on palms and toes with shoulders over wrists. Keeping arms stationary, jump feet forward so they land outside palms. Now, jump back into a plank. Do 10 reps.
FLIER Lie facedown, arms outstretched in front of you. Lift right arm and left leg, hold a few seconds, then lower and repeat on opposite side for 1 rep. Do 10 reps. Cycle through these two moves as many times as you can for 3 minutes.
Total time: 3 Minutes

Up the Burn

SQUAT HOP Stand with feet just wider than hips. Squat until butt is just above knees. Now, press through heels and jump while raising arms; thrust down as you land. Continue for 20 seconds. Rest 10 seconds.
BEAR CRAWL Start on hands and knees, with knees under hips and hands wider than shoulders. Straighten knees and lift butt into a Downward Dog. Take three small steps forward (right hand, left foot; left hand, right foot; etc.), then three steps backward. Continue for 20 seconds. Rest 10 seconds. Cycle through these two moves three times, trying to go faster with each set.
Total time: 3 Minutes

https://www.yahoo.com/health/your-10-minute-a-m-full-body-toner-routine-115314866865.html

Sweaty Workout

stretch

10 crunches

10 jumping jacks

10 squats

2 min wall sit

30 arm circles

20 twisting mountain climbers

25 russian twists (while holding two 10 pound hand weights)

30 sec plank

10 jump squats

10 lunges

15 crunches

20 high knees

50 bicycles

10 push ups (modified)

10 squats

20 russian twists (while holding two 10 pound hand weights)

30 sec plank

20 leg raises

10 push ups (modified)

20 high knees

15 reverse crunches

50 glute kickbacks

20 squats

10 jumping jacks

stretch


*** total workout was about 35- 40 minutes