wide squat

anonymous asked:

Head Cannon(pun): with all the GB AU's, there are some rare instances where they are based off of other beasts, like dragons or lizards(with a wide squat stance, not the legs-under-the-chest- look).

I would love to see some more lizardy GBs! I actually think it’d be more intimidating, having one go into a full-on lizard sprint towards its prey. Have you seen Komodo Dragons run?

though we could go on the opposite end of the spectrum and just have, like:

Originally posted by cutepetplanet

I think the main reason why there aren’t as many reptillian renditions of Blasters is that the sprite of a Gaster Blaster skull is a lot more mammalian.

But check out these boss-ass skulls.

They’d be pretty fun to work with.

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TAG & CHALLENEGE one of your fit friends. Fitness Friyay is here with a booty blaster!

The workout:

10 jump open/close squats
10 jump switch lunges
Hold on the right side
10 jump switch lunges
Hold on the left side
10 super wide leg sumo squats

Go hard for 3 rounds. Rest for 1 minute. Repeat 10 times for a true booty burner.

Don’t forget to get your Barrett Bodies Workout on sale by clicking the link on my bio!

#HIIT #BootyBlaster #BodyPositive #BodyGoals #BootyGoals #Squats #Lunges (at Costa Rica)

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Double or Nothin: Day 10!! Legs ‘bout to be ON FLEEK this Saturday!! DO WORK.

Happy Saturday peeps!!! Welcome to leg day! All the exercise will be focused on the legs and butt today, so make it worthwhile. Remember to do this thing at your own pace, but motivate yourself to complete the day. Complete the day. Just decide you are going to do it, and do it! You got it. Break up the reps… take a break. If it takes you 2 hours, that’s OK!! No judgment here! This is about YOU. YOU have to want it for YOU! 

Hard work brings positive results

Tag #JeanteFit and help me spread the word peeps PLEASE!!  Hit me up and let me know how you’re doing, or if you have any questions.

Warm Up: 40 high knees, 40 jumping jacks, 40 high knees

20 crunches with a twist at the top (10 each side)

16 narrow squats (narrow stance… toes still face out)

24 butt bridge lifts (start on back, lift hips up to bridge position while squeezing butt)

26 wide walking lunges (essentially 13 each side… as far as you can step)

20 squat pulses (squat position and pulse… take it easy on the knees… point toes out)

1 min wall sit

12 burpees

****************Grab some water. Mentally prepare. It’s double time*************

40 crunches with a twist at the top (20 each side)

32 plié squats (wide leg stance… toes face out in second position)

48 butt bridge lifts (start on back, lift hips up to bridge position while squeezing butt)

52 wide walking lunges (essentially 26 each side… as far as you can step) YOU GOT IT!!

40 squat pulses (squat position and pulse… take it easy on the knees… point toes out)

2 min wall sit

24 burpees (PUSH! YOU CAN DO IT)

****BANG FOR YOUR BUCK REP…. (MOTIVATE YOURSELF TO REPEAT ONE EXERCISE FROM THE SECOND SET TO ACTUALLY COMPLETE THE DAY* I know you can do it. Motivate YOURSELF to get it DONE!!

Stretch/ Cool down of your choice.

blessedbeyoundmeasure15 sale-aholic scandalousnurse loveistheessenceoflife loveniaimani iknowwhythesongbirdsings scandalbayoubeauty babycakesfit ourunforgivablelove riselife thelovelieus goddesscru englandisbae screengeniuz candi4olitz  choclit98 becominglesswinded (let me know if you want to be added!)

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#Repost @michie_peachie (@get_repost)
・・・
#magicmonday 😈 this is for all my sisters out there who know the hip struggle ! 😆 more #HipDay routines are to come because “everyday is Hip Day” ( said @bradleymartyn) 🤣. It’s #humpday ladies, if you haven’t done it yet, get out there and dedicate today to your #ladyhumps 🐫🍑got it !?! 👊🏻… 👆🏻 new fav leggings from @beyondyoga 🙏🏻 BECOME YOUR OWN WCW #bodybuilding #fitness #fitspo #motivation #fitnessmotivation #fitfam #fitwomen #fitchicks #fitgirls #buildyourself #loveyourself #wcw #fitjourney #fitlife #gymislife #hip #sisters #fitnessinspiration 1)wide leg squat 4 set/8-10rep 2) split squats-feet shoulder width apart and hips squared 4 sets/10-12 reps 3) plié lunges 4 sets/10-12 reps each leg 4) side lunges 4 sets/ 10-12 reps each leg 5) three diff versions of hip abductor 4 sets/ failure at 10 reps then hold 6) fire hydrants 4 sets/ 10-12 reps

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Mika giving yuu piggy back rides frequently and yuu getting stubborn because he never gets to carry mika. so one day he just. grabs mika by the legs and tries to lift him. He kinda does, and gets him on his shoulders haphazardly while doing a weird wide squat thing.
“What are you doing, yuu???”
“How do you,” yuu almost falls over, slightly out of breath “carry me so easy???”
“Jesus Christ yuu I’m a fucking vampire now put me down before you hurt yourself”

I logged into my TSW account to make sure it shows as active tomorrow, and hoo boy is it jarring to look at, coming from FF14. I’ve gotten so used to the willowy, giraffe-like figures of elezens that at first I thought there was something wrong with my resolution, because Crow seemed so wide and squat. It took a bit for me to remember that no, that’s what a character with something resembling normal human proportions looks like. 

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Smoothbore Tank Gun Overview


With only two exceptions, the Indian Arjun and the British Challenger II, every single modern Main Battle Tank uses a smoothbore gun as its primary weapon. To some, this may seem to defy conventional wisdom. If rifled barrels were a huge advance in the field of weapons technology, why have many countries decided to switch back to the seemingly ancient smoothbore weapon? The answer revolves around the challenge of penetrating increasingly tough armour and the rounds used to do so. The primary rounds used by modern tank crews for engaging enemy armour are the Armour Piercing Fin Stabilized Discarding Sabot (APFSDS) round, the High Explosive Anti Tank (HEAT) round and the High Explosive Squash Head round, all of which benefit from a smoothbore gun.



APFSDS Round


The APFSDS round began development in 1940 in France, the work was continued in England during WWII and has continued to advance ever since. During WWII, the standard tank shell looked a lot like a regular bullet.

These shells worked well enough but as armour thickened, the tank guns needed to fire at higher muzzle velocities to increase penetration. The problem was that at about 850 m/s steel rounds had a tendency to shatter harmlessly rather than carry through the armour. The solution was to switch from steel to tungsten carbide, an extremely hard and dense material. The problem with the tungsten carbide rounds was that they were too heavy to be effectively accelerated, nullifying their penetrative capabilities. The solution to this problem was to encase a smaller tungsten carbide round inside of a larger shell of a lighter material like aluminum. Upon impact, the lighter metal would shear away while the tungsten perpetrator would continue through the armour. This design allowed for shells to be projected at much higher velocities and as a result, penetrate much thicker armour. These shells were deployed during WWII, with some success, however, they were still not optimized as the outer shell caused unnecessary parasitic drag and the penetrator itself had to be relativity small and therefore relatively low in mass. The solution to the problem of parasitic drag was to create a shell or “sabot” that could fall away and allow the projectile to travel un-impinged through the air, while the problem of mass was solved by extending the projectile into a dart shape allowing for both a high mass and a low cross sectional area, decreasing drag and increasing penetration.

All this problem solving resulted in the creation of the APFSDS round as we know it today, however a problem still remained. The APFSDS round cannot be fired with a spin, like the kind imparted by rifling, because a rod tends to tumble when spun. Think about how a wide, squat top will remain stable when spun while a pencil will not. The solution was to either add slipping bands to the sabot that prevented the projectile itself from being spun by the rifling, or to get rid of the rifling altogether, which is what many countries have chosen to do. 

HEAT round

The HEAT round is an armour penetrating round that uses chemical energy to penetrate armour. HEAT rounds use shaped charges to create a jet of high velocity liquid metal which melts through most armour like butter. HEAT rounds were developed just before WWII and were used in the Panzerschreck and the Bazooka. 

Above is a general diagram of how a shaped charge works. The explosive melts the liner and as the liner moves forward it forms into a thin projectile. this projectile is hot enough to melt through metal armour. The liner must be a ductile metal, and copper is most commonly used. The HEAT round detonates at a stand off distance from the armour, typically determined by a standoff spike at the tip of the round, as shown below. 

Upon detonation, the liquefied liner will form into its most penetrative shape and impact the armour. If the round detonates too late, the stream will not have time to properly form. Too early, and the stream will dissipate or cool. HEAT rounds cannot be fired from a rifled gun in most cases. If the round is spinning when it detonates, the stream will be subject to extreme centrifugal force and dissipate rapidly. It’s hard to picture, but think of a merry-go-round. If it’s spinning really fast, all the kids fly off. Thusly, the fluid metal cannot form into a stream. HEAT round can be fired from rifled guns provided their is a slip ring that prevents the round from spinning. Another way in which HEAT rounds can be fired from a rifled gun is if the metal in the liner is crystallized in a specific spiraled fashion so that when it melts suddenly, the spin is negated. This basically seems like magic to me but whatever.

HESH Round

The High Explosive Squash Head round works by, at a certain standoff range, detonating and projecting a glob of explosive at the flat armour surface. The glob impact, spreads and is detonated, all within a fraction of a second. At this point, the armour is not penetrated, rather, the explosion creates a shock wave that travels through the armour and creates spallation on the opposite side of the armour. Spallation is when a shock wave travels through a material and knocks parts of the material off of the other side, as pictured below.

This knocked-off material is called spall and can be extremely hot and can travel at high velocities. Just like HEAT rounds, HESH rounds suffer unacceptably from the centrifugal force imparted on them by spin. This is actually untrue, HESH rounds benefit from rifling as the same centrifugal force which dissipates the HEAT rounds liquid stream, flattens out the HESH rounds explosive glob, providing a larger surface area and more penetrative shock wave. 

Other Advantages of Smoothbore Guns

Beyond the ability to easily use these types of rounds, smoothbore guns are less susceptible to thermal variation which greatly increases accuracy. Smoothbore guns wear far more slowly than rifled barrels and are far cheaper to produce. Smoothbore guns do not sap velocity from a round as they impart little to no friction on the round as it travels through the barrel. In general, smoothbore barrels are far superior in terms of logistics and, because of modern ammo types, penetrating power and killing power.

PSA

I love getting questions from ya’ll so if anything is unclear or if I left something out, don’t hesitate to let me know. Also, suggestions for future topics.  

Train like a Gundam Thursdays: “Gundam!”

Originally posted by mecha-gifs

Okay, so you want to be a Gundam! I won’t lie. Becoming Gundam isn’t easy.

To begin, Gundams must have good mobility and general strength. These things are all important:

  • Strong legs: important for jumping (if you are a non-flying Gundam).
  • Good core: to protect the fragile pilot inside.
  • Guns: a Gundam’s gotta have guns.

How do we get there? Basic body weight exercises. How can you move your enemy if you can’t move yourself?

Let’s get started!

Gundam Stick Man will help us along. Say hello to Gundam Stick Man.

Before you get started, practice the exercises a few times if you haven’t done them before to make sure you’re doing them right.

Warning! None of the exercises should hurt. Listen to your body. If something hurts, stop. If you feel dizzy, stop. You should be working hard, but you shouldn’t be in pain. If you are very new to being a Gundam and find the exercises too hard to complete, cut back on the number of repetitions or slow down.

Before you begin, limber up!

Originally posted by ffeelings

(maybe not like that)

And choose some music! I recommend Fly, Gundam! on repeat.

Round 1: Legs

We’re going to do narrow squats, lunges, and wide squats to make our legs strong.

You have to have strong legs if you want to do things like this:

Originally posted by siliconera

That’s basically a lunge. Landing like this is also basically a lunge:

So what are we actually doing? This stuff:

  • Narrow squats: Keep your feet shoulder width apart. When you squat, it’s like sitting in a chair. You should always be able to wiggle your toes when you squat. Also, make sure your knees are directly over your ankles and when you squat, make sure they go in the direction of your toes, not collapsing inwards. Your feet don’t need to be parallel, so do what’s comfortable. Don’t lock your knees when you stand up.
    • If you are not very Gundam yet: squat as low as you can.
    • If you are very Gundam: squat to 90 degrees.
  • Wide squats: Legs are wide and toes are pointing out at around 45 degrees (whatever is comfortable). At the top of the squat, your knees should be soft. When you squat down, make sure once again that your toes go over your knees.
    • Not very Gundam: squat as low as you can. Don’t have to hold your arms out.
    • Very Gundam: squat to 90 degrees. Hold your arms out.
  • Lunges: Feet are around shoulder width apart. Keep your body upright. When you are up, both knees are straight. When you go down, the back knee bends. Your front leg shouldn’t move too much.
    • Not very Gundam: go down as low as you can.
    • Very Gundam: go down nearly to the ground.

The routine:

  • Narrow squats x 20
  • Wide squats x 20
  • Lunges x 20 each leg

Repeat three times. Try to complete the round as fast as you can while still maintaining good technique. There is no point in practicing bad technique. Bad technique will make you a lousy Gundam.

Round 2: “Guns”

How can you swing a beam saber around like this

Originally posted by zdf

if you don’t have the strength?

If it’s your first ever fight, you might attempt something like this:

If you don’t have the power, you’re not going to manage!

By working on strengthening our shoulders, we can make them more Gundam. Here are the exercises:

You’re going to need some replacement beam sabers. They can be light hand weights. In the absence of hand weights, small (filled) water bottles will do the trick nicely. Heavier gunpla will also work. If this is your first time trying to be Gundam, or if you are undergoing repairs, you can do these without any weights at all. If you are very Gundam, go for heavier weights, not more than 2 or 3 kg.

The routine:

Keep your arms up during each set! No breaks, if you can help it. Try to keep your core active (tense) during the exercises.

  • Hold your arms out to the sides at shoulder height and make 20 little circles going forward, and then 20 little circles going backwards.
  • Hold your arms in front at shoulder height and make 20 little circles going inwards, then 20 little circles going outwards.
  • Lift weights straight up x 20. The rest position is with your elbows at 90 degrees. Don’t go lower!
  • Rip all those tubes off the Zaku’s face x 20. This isn’t a punch. Be careful not to overextend your elbows.

Repeat three times. Go at a medium pace. If you are finding it impossible part way through, drop the weights, but keep going until you complete the set.

Round 3: Core

The core of a Gundam is the most important part. Without the pilot inside, the Gundam can do nothing. This is also usually where the Gundam’s power source is, so it’s doubly important to protect and keep in good shape.

We’re going to work our chest, abs, and back using the following exercises.

Firstly, push-ups.

Most non-Gundams find push-ups very challenging, so there are three options to get you going. The important thing is that no matter what level of push-up you are doing, you go all the way down. You will never become Gundam if you only do half push-ups. Nothing should contact the ground except your feet and your hands (or knees). Your back should be straight. Don’t let your midriff sag or your butt stick out in the air.

  • Very Gundam: normal push-up.
  • Somewhat Gundam: place your knees on the floor, but keep your back straight.
  • Not Gundam yet: start on your hands and knees. Bend your arms until your nose almost touches the floor.

If you get sore wrists doing push-ups, try doing them on your knuckles. That’s mega Gundam. If you get sore knuckles, put something soft underneath.

Next we have two core exercises:

To do a dorsal raise, start face down, and lift your chest and legs off the ground as high as you can. This works your back. When you do a crunch, make sure that your lower back is firmly pressed into the ground. Full sit-ups are generally bad for your back, so stick to crunches.

The routine:

  • Push-ups x 20
  • Dorsal raises x 20
  • Crunches x 20

Repeat three times. Try to complete as quickly as possible while maintaining good technique. Feel free to drop to an easier push-up level part way through if you’re having a hard time.

Round 4: Finisher

The toughest is saved for last. Gundams are dynamic. They have to maneuver quickly in all kinds of positions and situations. One of the most Gundam exercises out there is the burpee. This is the basic version:

Originally posted by fitandbeautifull

I’m not gonna lie. Burpees are hard. If you’re very Gundam, you can throw in a push-up at the bottom:

Originally posted by zovafit

The final exercise is the plank. Planks are a case of mind over matter. You might be in a battle and not know if you can hold out, but tenacity will help you do it!

The plank:

If you are feeling strain in your lower back when planking, you need to tense up your abs and try to think of pulling your belly button in towards your spine. Planks are great for your overall core. Only your feet (or knees) and forearms should be touching the ground.

The routine:

  • Burpees x 25
  • Plank for as long as you can

You might be able to plank for only 20 seconds. Maybe you can do it for a minute or two. Maybe for five!

Okay, great! Did you manage all of that? Even if you didn’t, hopefully you broke a sweat. Remember, you can do these exercises any time. I guarantee that you’ll become more Gundam if you keep it up.

LEG DAY! 30 Day Challenge: Day #12

Awwww YEAH, legs!!! Seriously, leg days are my favorite :) I love this circuit so much!!! A lot of different movements that target quads, glutes, hamstrings, inner thighs, outer thighs, and even some abs and back. Great workout!! 66 rounds of leg  love!!

30 seconds work, 10 seconds rest. Alternate movements with high knees.

Weighted Squats  
Wide Leg Squats  
Elevated 1 Leg Squats (right side)
Elevated 1 Leg Squats (left side)
Hip Distance Leg Squeezes
Weighted Squats  
Wide Leg Squats
Pulse Squats  
In & Out Squeezes in Bridge
Squat & Leg Lifts
Leg Press
Lunges (right side)
Lunges (left side)
Low Squat Pulse Squats
Step Ups (right side)
Step Ups (left side)
Donkey Kicks (right side)
Donkey Kicks (left side)
Wide Leg Squats
”L” Lift Pulse (right side)
”L” Lift Pulse (left side)
Straight Leg Lifts (right side)
Straight Leg Lifts (left side)
Bent ”L” Leg Side Lifts (right side)
Bent ”L” Leg Side Lifts (left side)
Over head Lunge & Kick
Switch Lunges
Surfboards
Squat Jumps
Prisoner Squat Jumps
Inner Thighs Lifts (right side)
Inner Thigh Lifts (left side)
Goblet Squats

SEE! SO GOOD!!! Feelin’ some burn after this. Now to read up on some foam rolling and get to it. Hope your day was good guys!!! 

anonymous asked:

girl leak your workout routine

This is what I started with. I switch up the numbers a lot

MONDAY - CHEST/BACK
Flat-Bench Dumbbell Chest Flys: 2 sets of 10 reps
Flat-Bench Dumbbell Bench Press: 2 sets of 8-10 reps
Single-Arm Dumbbell Row: 2 sets of 10 reps (each arm)
Wide-Grip Lat Pulldown: 2 sets of 10 reps

TUESDAY - CALVES/ABS
Leg extension: 3 sets of 15 reps
Standing Calf Raise: 3 sets of 12-15 reps
Decline weighted crunch: 2 sets of 10 reps
Plank: 60 seconds
Side crunch: 3 sets of 10 reps (each side)
Toe touches: 3 sets of 10 reps
Russian twist: 3 sets of 10 reps (each side)

WEDNESDAY - ACTIVE REST (cardio)

THURSDAY - BICEPS / TRICEPS
Bicep curls: 3 sets of 10 reps
Hammer curls: 3 sets of 10 reps
Triceps Extension: 3 sets of 15 reps
Bench Dips (triceps version): 3 sets of 10 reps

FRIDAY - SHOULDERS/ABS
Dumbbell Front Raise: 3 sets of 10 reps
Seated Dumbbell Lateral Raise: 3 sets of 10 reps
Dumbbell Shrug: 3 sets of 10 reps
Incline-Bench Dumbbell Press: 3 sets of 10 reps
Bicycle crunches: 2 sets of 15 reps
Reverse crunches: 2 sets of 12-15 reps
Double leg raise: 2 sets of 12-15 reps

SATURDAY - LEGS/GLUTES
Leg adduction: 2 sets of 15 reps
Leg abduction: 2 sets of 15 reps
Leg press: 2 sets of 15 reps
Alternating walking lunges: 2 sets of 20 reps (10 reps each leg)
Leg extension: 2 sets of 15 reps
Standing Calf Raise: 2 sets of 12-15 reps
Wide squats: 2 sets of 10 reps (squeeze on the way up)
Glute Bridge or Single Leg Glute Bridge: 2 sets of 10 reps
Donkey Kicks: 2 sets of 10 reps (each leg)
Chair Kick: 2 sets of 10 reps (each leg)

SUNDAY - REST!!

(I also go on YouTube for random ab workouts haha and walk A TON!)

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Rope ‘Em In

STAND WITH FEET TOGETHER, KNEES SOFT, ELBOWS BENT 90 DEGREES, HOLDING JUMP ROPE HANDLES WITH ROPE BEHIND YOU. JUMP OVER ROPE SLOWLY, LANDING IN A SQUAT EACH TIME (AS SHOWN). CONTINUE FOR 1 MINUTE.

  • WORKS ABS, BUTT, THIGHS, CALVES
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Take Flight

START IN A DEEP SQUAT WITH FEET WIDER THAN HIP-WIDTH APART, TOES OUT, FINGERTIPS ON FLOOR BETWEEN FEET. EXPLODE UP ONTO BALLS OF FEET, EXTENDING ARMS OVERHEAD WITH PALMS FORWARD, LEGS WIDE (AS SHOWN). JUMP BACK TO START. REPEAT FOR 1 MINUTE.

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Picture-Perfect Punch

STAND WITH FEET SLIGHTLY WIDER THAN HIP-WIDTH APART, KNEES SOFT, ELBOWS BENT, HANDS IN FISTS IN FRONT OF FACE. PUNCH RIGHT ARM FORWARD (AS SHOWN). SWITCH SIDES; REPEAT. MOVE SLOWLY AT FIRST, THEN PICK UP THE PACE, ALTERNATING PUNCHES FOR 2 MINUTES.

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Hot-Body Bar

STAND WITH FEET WIDER THAN HIP-WIDTH APART. HOLD BAR WITH BOTH HANDS IN AN OVERHAND GRIP, PALMS AT CENTER, ELBOWS BENT AND RESTING ON TOP OF BAR, ARMS PARALLEL TO FLOOR. TILT TO RIGHT SO UPPER BODY IS PARALLEL TO FLOOR (AS SHOWN). RETURN TO START. SWITCH SIDES; REPEAT. CONTINUE FOR 1 MINUTE.

  • WORKS SHOULDERS, BACK, OBLIQUES
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Catwalk Cross

STAND WITH FEET TOGETHER, KNEES SOFT, ELBOWS BENT 90 DEGREES, HOLDING JUMP ROPE HANDLES WITH ROPE BEHIND YOU. SWING ROPE OVERHEAD, THEN CROSS ARMS IN FRONT OF BODY AND JUMP OVER ROPE (AS SHOWN). CONTINUE FOR 3 MINUTES.

  • WORKS SHOULDERS, ARMS, CHEST, CALVES
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Runway March

START IN A LUNGE WITH LEFT LEG FORWARD, RIGHT LEG BACK WITH KNEE BENT, LEFT ARM BACK, RIGHT FINGERTIPS ON FLOOR. KEEPING LEFT FOOT FLAT, STAND AND DRIVE RIGHT KNEE FORWARD AND ABOVE HIP LEVEL, SWINGING LEFT ARM IN FRONT, ELBOW BENT 90 DEGREES, RIGHT ARM DOWN (AS SHOWN). RETURN TO START. CONTINUE FOR 1 MINUTE. SWITCH SIDES; REPEAT.

  • WORKS ABS, OBLIQUES, BUTT, LEGS
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Winged Victory

STAND WITH FEET SLIGHTLY WIDER THAN HIP-WIDTH APART, KNEES AND ELBOWS BENT, HANDS IN FISTS IN FRONT OF FACE. TURN RIGHT FIST TOWARD YOU AND FORCEFULLY SCOOP ARM UP (AS SHOWN). RETURN TO START. SWITCH SIDES; REPEAT. MOVE SLOWLY AT FIRST, THEN PICK UP THE PACE, ALTERNATING UPPERCUTS FOR 2 MINUTES.

  • WORKS SHOULDERS, ARMS, BACK, ABS
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Strike a Pose

STAND WITH FEET HIP-WIDTH APART, HOLDING CENTER OF BAR PERPENDICULAR TO FLOOR WITH RIGHT HAND IN FRONT OF YOU, ARM STRAIGHT. OPEN RIGHT ARM OUT TO SIDE (AS SHOWN). RETURN TO START. CONTINUE FOR 1 MINUTE. SWITCH SIDES; REPEAT.

  • WORKS SHOULDERS, CHEST, ABS
Larsen & Talbert
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Airbrushed Abs

STAND WITH FEET TOGETHER, KNEES SOFT, ELBOWS BENT 90 DEGREES, HOLDING JUMP ROPE HANDLES WITH ROPE BEHIND YOU. JUMP OVER ROPE, LANDING ON RIGHT FOOT AND LIFTING LEFT KNEE (AS SHOWN). GET IT AS HIGH AS YOU CAN. SWITCH SIDES; REPEAT. CONTINUE QUICKLY FOR 3 MINUTES.

  • WORKS ABS, BUTT, LEGS

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Height Matters

START IN A WIDE SQUAT, TOES FORWARD, ELBOWS BENT, HANDS IN FISTS AT CHIN. KEEP ARMS FIXED AS YOU JUMP HIGH, STRAIGHTENING LEGS (AS SHOWN) AND BRINGING HEELS TO TOUCH. LAND IN START POSITION. REPEAT FOR 1 MINUTE.

  • WORKS BUTT, LEGS
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Front-Row Power

STAND WITH FEET WIDER THAN HIP-WIDTH APART, HOLDING BAR WITH A WIDE OVERHAND GRIP, RIGHT END DOWN, ARM BENT, LEFT END UP, ARM STRAIGHT. DRIVE RIGHT END OF BAR UP AND OUT AS YOU BRING LEFT END DOWN AND IN (AS SHOWN), THEN IMMEDIATELY DIP AND RAISE LEFT END, LIKE YOU’RE PADDLING, IN ONE FLUID MOTION. CONTINUE FOR 1 MINUTE.

http://www.self.com/fitness/workouts/2013/12/supermodel-workout-slideshow#slide=9

Lavender Part 4.1

Originally posted by yeollovemebaek

Member: Chanyeol

Genre: Angst

Word Count: 1,889

Listen here

Part 1, Part2, Part 3 , Part 4.2

5 Years.

It took you 5 years.

It took you 5 bloody years to move on from Park Chanyeol.

After the break up, you had tried your very best in trying to make it look like it does not affect you. Of course it did and it took you a while to get back on track. After everything that happened on that night you last saw Chanyeol, you had packed your things and stayed over at Tania’s. You told her every single detail of that night, you were practically in tears while telling them to her. You took a few days off; it was that horrible. Thank heavens for Tania, she had helped you in every way she could. She helped you with your proposals, meetings and many more, even getting you your favourite ice cream from the store at 3am when your emotions were at its worst. You were grateful that Tania chose to help you even when her life was a thousand times more difficult than yours to begin with. She was the breadwinner of her family of two, her and her son.

You were also grateful the fact that a month after the breakup you were promoted to your company’s branch in Tokyo. You were relieved that you could start afresh and put all the past behind. You thought it was that simple, but boy, you were so wrong. You got yourself a studio apartment nearby the company. It was just a simple studio, painted with dull grey. Perfect. Your colleagues were also nice to you and everything was going well as planned. You were happy with the fact that you were one step away from moving on from your 6 year and a half relationship with Chanyeol.

March passed.

April passed.

Then came May.

You were already well accustomed to your new life in Tokyo. And you figured out it was the perfect time to do a tiny bit of changes here and there to your studio apartment in case your colleagues were to come over for dinner. You were happily shopping and walking through the home deco section of the departmental store you were in. You came to a stop over at the alley filled with paints and other essentials. Your fingers were merely touching the tins as you were contemplating on which colour to choose. You turn your head to the couple behind you who were bickering over which colour they should get for their new home. You were reminded of someone.

Keep reading

WELP the holiday weekend is over and now it's back to it!! What does/did your workout look like today??

CARDIO CARDIO CARDIO today and some weight training for my second workout. I worked all day yesterday so today I’m playing catch up!!

CARDIO:

2 miles on Stair Master

2 miles interval sprints

CIRCUIT:

50 jumping jacks

30 crunches

50 high knees 

15 narrow squats (feet together)

40 jumping jacks

30 crunches (on each side for obliques)

50 high knees

20 regular squats

10 burpees

30 jumping jacks

30 crunches

50 high knees

20 power lunges (10 for each side)

30 crunches (on each side for obliques)

20 wide leg squats

Repeat ‘CIRCUIT’ 2 more times for a completion of 3 sets!!

You may have already done your workout today, or this was the motivation you needed to try something. I’m all over this today, but it would be great if I wasn’t alone!!! Let’s stay motivated together!! You can do your own thing, but I want to hear about it. Tag me and let me know how it went or send pics of you in your gym shoes! Anything is better than nothing, right?

blessedbeyoundmeasure15 sale-aholic lazyexceptwhencooking londonlovely miaadamswhat choclit98 needscandalinmylife loveistheessenceoflife lachanmarche babycakesfit scandalousnurse AND ANYONE ELSE I DIDN’T TAG THAT WANTS IN!!

Total Body Workout

Transform yourself with this total body workout! Lose belly fat, tone up your entire body, and boost your metabolism. You will need a pair of dummbells (5-10 lbs), a towel, and plenty of water.

Lateral Lunges

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Stand with your feet shoulder width apart, hands relaxed at your sides, palms facing each other. Lunge to one side, descending carefully. Keep your feet flat while lunging on the stepping leg. Keep your back flat and do not let your chest drop. Do 15 reps on each side. WORKS LEGS, GLUTES, HIP FLEXORS

Static Lunges

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Stand with your feet staggered forward and back, about 22 to 28 inches apart. Keep your torso straight and aligned at hip level while lowering yourself until your back knee touches the ground. Keep your weight on your front heel and do not lean forward. Make sure your front heel does not lift off of the ground and that your front knee stays in a straight line. Bring the dumbbells toward your chest as you come up. Do 25 reps. WORKS LEGS, GLUTES, HIP FLEXORS, ARMS

Lunge w/Lateral Arm Raise

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Stand with your feet shoulder width apart, hands relaxed at your sides, palms facing each other. Lunge to one side, descending carefully. Simultaneously raise & extend your arms out in a straight line. Keep your feet flat while lunging on the stepping leg. Keep your back flat and do not let your chest drop. Return to starting position. Do 15 reps on each side. WORKS LEGS, GLUTES, HIP FLEXORS, ARMS, SHOULDERS

Forward Lunge w/Lateral Raise

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Face forward, keeping your torso straight and arms relaxed at your sides, palms facing your body. Step one foot forward about 18-25 inches, then immediately bend your knees, descending onto the front leg. Allow your back and knee to come close to the ground but do not touch the ground. Raise and extend your arms in a straight line as you bend down. Keep your weight on your front heel and move smoothly, keeping your posture straight. Do not move your front knee beyond your toes or round your back. Push back up with your front heel when you are returning to starting position. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, LEGS, ARMS, SHOULDERS, HIP FLEXORS

Wide Stance Dumbbell Squat

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Stand with feet wider than shoulder width apart, dumbbells in hands at shoulder level with palms facing forward. Squat down as low as you can, keeping your back straight and your chest. Raise your arms straight up high as you come up. When doing this exercise, make sure to always point your knees to the same direction your toes are pointing and do not buckle them inward. Do 25 reps. WORKS ABS, CORE, GLUTES, LEGS, ARMS, HIP FLEXORS

Reverse Lunge

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Stand with your feet together, arms relaxed at your sides, palms facing your body. Step back with one foot, descending onto the front leg and allowing your back knee to come close to the ground. Maintain good posture and keep your weight on the front heel. Do not round the back or lean forward with your torso. To move smoothly, make sure you’re not putting too much weight on the back leg. Push back up with your back foot when returning to starting position. Do 25 reps. WORKS ABS, CORE, LEGS, GLUTES, HIP FLEXORS

Stiff Leg Deadlift

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Stand with your feet wider than shoulder width, keeping good posture with arms relaxed at your sides, palms facing your body. Push your glutes back and lower the dumbbells towards the ground while keeping your head up and back straight. Push your glutes back as far as you can and do not round your back. Use your hamstrings to push yourself back to starting position. WORKS BACK, LEGS

Dumbbell Squat

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Stand with feet wider than shoulder width apart, dumbbells in hands at shoulder level with palms facing forward. Squat down as low as you can, keeping your back straight and your chest. Raise your arms straight up high as you come up. When doing this exercise, make sure to always point your knees to the same direction your toes are pointing and do not buckle them inward. Do 25 reps. WORKS ABS, CORE, GLUTES, LEGS, ARMS, HIP FLEXORS

Pelvic Thrust

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Lie flat on your back and bend your knees with toes pointing up. Place the dumbbells over your pelvis and lock your elbows, palms facing down. Thrust up and down. Do 25 reps. WORKS GLUTES, ARMS

HELLO ALL YOU WONDERFUL PEOPLE AND WELCOME TO THE #LOVELYOGIS CHALLENGE!!!

Hosted by your valentines, Savannah (assquat) and Jo (sunandstrength)

We are hosting together this month and each day will have a beginner/intermediate pose and an intermediate/advanced pose. Feel free to do one, both, everything at once, it’s all up to you!

For those of you who want to tackle the advanced poses but are a bit nervous, don’t worry! I will be posting modifications and preparation tips for your practice!

*Optional Journal* Tell us something you love each day!

Want us to see your post? Tag it as #lovelyogis

Poses:

  1. Sun Salutation /// Downward Dog Twist
  2. Shavasana /// Grasshopper Prep
  3. Half Wheel /// Chakrasana Prep
  4. Thunderbolt Pose /// Horse Face
  5. Uttanpadasana with Both Legs /// Side Crow
  6. Locust Pose /// Locust Pose Advanced
  7. Mountain Pose /// Standing Mermaid
  8. Lord Vishnu Pose /// Flying Warrior Pose
  9. Plow Pose /// Unsupported Shoulderstand
  10. Wind Release Pose /// Urdhva Mukha Paschimottasana
  11. Bow Pose /// Bow Pose Variation
  12. Warrior Pose /// Standing Splits
  13. Unsupported Cobra Pose /// King Cobra
  14. Scale Pose /// Bhujapidasana
  15. Ferocious Pose /// Flying Lizard Pose
  16. Drum Pose /// Firefly Pose
  17. Kite Pose /// Chopasana in Ardha Chandrasana
  18. Camel Pose /// King Pigeon Prep
  19. Fish Pose /// Matsyendra Virasana
  20. Side Plank Pose /// Vasisthasana Advanced
  21. Half Crow /// Koundinyasana
  22. Pigeon /// Cow Face Pose
  23. Wild Thing Pose /// Hollow Back Prep
  24. Thread the Needle Pose /// Fallen Angel Pose
  25. Standing Side Stretch /// Bird of Paradise Pose
  26. Sphinx Pose /// Low Lunge with Backbend
  27. Tortoise Pose /// Upright Seated Angle Pose
  28. Lion Pose /// Wide Squat Twist
Lovestruck by the Bear Vigilante

Thank you to crazyfangirlina for cowriting this with me!

Summary:  “Have you ever been on a date?” Vav said with a chuckle. Mogar shook his head in reply.
Grinning, Vav took Mogar’s hand in his own. Mogar startled at the gesture and turned his head to the side, effectively hiding his face. He coughed shyly. Vav smiled softly and tugged on Mogar’s hand. The superhero led the vigilante to a nearby store that sold nicer clothes.

AO3

Keep reading

anonymous asked:

What's the best way to squat, so you actually get a bigger bum?

Wide Stance Squat: Focus on the butt

Close Stance Squat: Focus on the quads

Women’s workout routine -> http://www.gymaholic.co/workouts/women-workout-routine