#plyo workout

[ancientroyalblood]

How to Develop Explosive Lower Body Power: Sprints and Plyometrics

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[mymovementpt]

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[somejazzinthemorning]

tightrope. 03

Pairing: Carlos Sainz x Original Female Character Warnings: Language Word Count: 7.241 Previous chapter: 02.

Drowning myself in work is my go-to coping mechanism for more than half of my problems.

I'll either resort to racing or tracing brand strategies in an attempt to avoid having to face whatever problem throws my way and, that night, being 11 pm on a Wednesday, my laptop and the small whiteboard on my desk became my saving grace.

Despite the burning eyes and my aching back, after hours sat at my desk, my mind was still racing, high on whatever feelings the brush of his lips had evoked in my body. I fell asleep to the memory of his eyes and the velvet lips.

There was no way to escape it. We were already falling.

I woke up late, the next day.

My phone had a full wall of notifications ready to present me. A single text in the middle of the dozens of work-related emails, most of them answers to the ones I’d written during the night and scheduled to be sent in the early hours of the work day. I only realised I was smiling, probably high on my own expectations, when I felt my smile drop, after seeing who sent the text. Amanda. Not him.

“those updates on the project at 3 am??? r u okay?”

“sorry! i remembered to schedule the emails, but forgot about the notes on the project.” "got some good work done, tho”

"need to take a moment to reread all of your incoherent notes” "all that rambling is… wow” "BUUUUUT come to the office” "the things from the berlin store just arrived, you will love them”

"can’t make it today” "send pics!”

"come tomorrow, then! ill get churros for breakfast”

My phone went back to the nightstand and I pulled up the comforter, wrapping it around myself in an attempt to find some security and calm of mind. I peered out from under the comforter, staring at the dark room, only lightened by some streaks of light created from a gap in the blinds. I was still tired from the night, and my mind scrambled from everything we had shared.

Eventually, I left the bed. My mom was downstairs, and a copy of Shadow of the Wind rested on the kitchen counter while she cooked lunch. Frank Sinatra played on the old record player in the living room and the music continued to stretch around the house as we ate together. Luckily, her birthday party was keeping her busy; busy enough that she didn't remember to ask me about the dinner from last night.

Truth be told: I'm a terrible liar. I would never be able to escape her questions.

At the end of the day, I met Rocco for a workout, in a nearby gym. He was waiting for me, leaning against the reception counter, teal Puma t-shirt paired with an amused smirk; I knew he was more than ready to put me through my paces. And I was right. It only took me a couple of exercises to lay on the floor, panting and sweating."Have you thought about what you're doing next season?" I looked up, in the direction of the voice. Rocco was standing in front of me, holding my water bottle.

I sat up straight and extended my hand to grab it. "Not yet," the water was cold and refreshing. Just what I needed. "Maybe a third year in the Challenge and," I paused to breathe. "You know, the reserve seat. Not ideal, but yeah."

He frowned, sitting down on one of the plyo boxes near me. "But yeah?"

"Yeah. Works." I answered, laying back down on the green turf. The small fake grass ticklish on my legs and arms. "Not much, but it's racing."

"I think I'll pretend you didn't say that."

"Why? It's just how it is."

He cleared his throat, the deep sound making me open my eyes and stare at him again. "Up," he commanded, refusing to help me get up. I brought the hand I'd just held up to the floor, to help me get up.

"I thought we were done," I said. He didn't even need to say anything to make me understand that we were, in fact, not done. "Are you mad?"

��Annoyed,” he turned back to me. “What the heck was that answer? Of course, a third year in the Challenge and a reserve seat in WEC are not ideal. I was hoping for a real answer, not some… whatever that was.”

“It’s the reality,” I shrugged. Instead of turning back and going back to do whatever he was about to do, he just kept looking at me. Not the conversation I was hoping for today.

“You had a plan. What happened?” He asked.

“Nothing happened. I had a plan. And it’s going as it’s possible.”

"Excuses, Eva," Rocco exclaimed. He stepped forward and looked me in the eye. "You have a plan. You know what you want. And you have the talent."

“Congrats, you just solved gender inequality.” I gave him an ironic thumbs up, my mind still scrambled from the efforts of the workout and the encounter from last night. This kind of conversation was not what I wanted.

“You’re more than capable of getting a decent seat next year.”

“As we know,” I wiggled my finger between both of us, “It’s a tough path. Being capable won’t get me a seat. ”

“Locking yourself in an office keeping track of TikTok trends will?” I sent him a look. He held up his hands in defence. “You’re making excuses. There are other drivers fighting for the same things as you are and they are not taking no for an answer.”

“Neither am I.”

"Come on," he chortled, eying me carefully. I could tell that he wanted the best for me, but I was not really in the mood to discuss this at the moment. "When was the last time you actually planned something for yourself, and not just some new fashion designer or boujie vegan chef?"

I felt a little bit of annoyance creeping its way up my spine. I had been pushing myself so hard for the last few months, and I was starting to feel a bit overwhelmed with all the pressure.

“Can we focus on the races I have left to win?” I asked, my voice taking on an exasperated tone. “We can talk about this after I win this championship?”

“Sure.” He bent down to grab a 15 kg power bag from the floor and dropped it off at my feet. "This wasn't planned, but that self-pity is annoying me."

“A punishment?" I took my hands to my hips, a light chortle abandoning my lips. "Burpees and never-ending lounges? That's what you think I need right now?"

"No, no burpees," he said, his grin widening. "But maybe a few extra lounges wouldn't hurt." He was clearly enjoying this. I rolled my eyes and glanced down at the power bag in front of me.

“It was not—”

He cleared his throat, cutting me off, and I went silent. Then, looking at him, I saw that he was grinning at me once again, content. Yeah, it was self-pity. Yeah, the future is scary, especially when you’re a 25-year-old woman in motorsports and your career seems to be stuck.

I took a deep breath and bent over to pick up the bag, the cold weight of it dragging my body down to the ground. Rocco took a few steps back and then motioned me with his head to start.

"Andiamo," he said. “20 steps back and forth. Three series.”

So I did. I started lounging with the bag, back and forth across the green patch of turf on that side of the gym, trying to keep a steady pace. With each step, the pressure of the bag weighed me down. I kept going, pushing forward and gritting my teeth against the pain. When I finally reached the twentieth step, I dropped the bag and breathed out, my body aching from the effort.

By the end of the third series, I had pushed my body to its very limits and back. I sunk down onto the cool grass beneath me, feeling the relief of the softness beneath me—my muscles aching and my body dripping with sweat, my hair matted to my neck and temples.

Rocco sat near me, guiding me through a couple of moves, helping me to loosen my tight muscles and stretch out my body. Despite the big (and somewhat threatening) muscles he had a gentle touch.

“What’s on your mind?”

"Hm?" I frowned, my eyebrows furrowing together as I closed my eyes, feeling his hand pressing down on my thigh, pushing it firmly against the hard floor. I could feel the pain radiating through my body, but I tried to focus on the sensation of his grip.

“You always complain this hurts,” he said. I opened one eye. Now, I could feel the pressure from his grip. Probably something shifted on my face because he instantly asked, “Now it hurts?”

"It hurt before, I was just distracted." I shook my head, closing my eyes again and focusing on the sensation of his grip. “I’m free to feel like shit when things go badly." I let out.

“Things are not going badly,” he sighed, leaving my leg and switching to the other. “You’re simply letting yourself fall behind.”

I took a deep breath and exhaled it slowly, my head falling back against the floor. I stayed there for a few moments, my heart pounding against my chest and my thoughts racing a million miles per hour. When I finally opened my eyes again, I looked up at Rocco, this time because I felt my thigh burning with discomfort, he was still looking at me, waiting for an answer.

"Too much." I glanced below while patting his arm. He raised an eyebrow, implying more pressure. "Ei!" I scrunched my nose. He just arched a brow. Sadistic fucker. “What? Are you going to hurt me until I hold someone at gunpoint and ask for a seat?”

“You talk like you don’t have good offers, Eva.”

“What is a good offer? Driving against 19-year-old boys in Formula 3? It’s humiliating.”

“W Series?” He suggested.

“I want to race with men and show people I can win against them.” I sat down. Rocco took his hands from my legs. My muscles tingled with the same intensity my thoughts did. “I like the Challenge because I’m showing them I can do it. But the team does not have a budget to race in other series. And I can’t be a reserve forever. So I can do another year and hope things change.”

“See? You’re choosing to fall behind.” He took a deep breath, understanding my frustration. "You can always look for sponsorship," he said, his eyes focused on the floor. "You have the talent, the connections—"

“I spent my teenage years sending letters and desperately trying to talk to people. You saw how that went.”

“You have results to show them, now. In two weeks you’ll have a championship.” I dragged my hands over my face. Instant regret. Both my hands and face were tingling with the same intensity my thoughts did. “W Series will give you exposure. Will give you points. You need points..”

“Why are you so interested now?” I arched an eyebrow, feeling a bit suspicious. “The year is long. Anything can happen. A lot can change.”

“I just don’t see you planning ahead.” He deadpanned, his expression unreadable. “What if you can’t do another season of the Challenge? Will you be content with just being a reserve in WEC?”

“Why so many ifs?” I asked, still feeling a bit apprehensive.

“Motorsports are unpredictable,” he replied, his voice steady and sure. “I’ve been around long enough to know that. And I’m your coach, not just a trainer. It’s kinda my responsibility to do this.”

“Nah, I’m not having it.” I paused, still not entirely convinced. “Do you know something I don’t?”

Rocco just shook his head. The dark strands of his hair moved in unison. “Eva—” He shrugged. I could see the wheels turning in his mind. Whatever he was about to say, it seemed like it wasn't completely true. "One," he continued; his tone shifting. "I don't want to be left without a job when you get bored of racing." I threw my towel at him, though I knew he was only joking. Unfortunately, he dodged it. "Two," he continued, "you're racing like a pro. You should race with the pros."

At least, in one thing he was right. I was racing like a pro.

On the other hand, I was not acting like one.

My team and my dad, the main sponsor, were the only support I had. Despite having other offers, none met our expectations. I had been a third, fourth, or fifth driver for too long. I had spent too much time in the garage, running simulations, and taking part in test sessions. Years of it. Each of these experiences had demoralized me.

Racing in the Challenge, learning with my team, taking time to understand the car and driving it to a podium made sense to me. Standing in the garage and hoping for someone to get food poisoning or COVID was not only morally wrong but also quite dull.

“Did you make this whole drama when Rio told you he wanted to stop racing and just go to college and become an engineer?” I asked, getting up from the floor and picking up my towel, still lying on the ground.

“It was worse actually,” my trainer said, following me. “I think I almost killed him when he told me.”

“We make quite the pair, don’t we?”

He smiled and nodded. “Yes, you do. Your poor father has his hands full with you two.” We stopped walking when we reached the locker room. “Go have a shower and get some rest.”

The second I reached my locker and opened the wooden door, I reached for my phone, looking for a message that hadn't arrived. Pathetic. A part of me considered taking the initiative and being the one to call or text him but, to be honest, what was left for me to say?

I had already told him everything by asking him not to kiss me and I might have told him even more by refusing to let go of him.

The office smelled of churros, so I knew Amanda was around. Either that or someone else had the same idea as her.

Familiar faces smiled back at me as I crossed the corridors and the work areas until I finally reached the common area and took one of the available seats. Since I had chosen to work remotely, and only visited the office casually for occasional meetings or when I needed a place where I could focus, I wasn't given an office.

The room was filled with the buzz of people chatting and the occasional laughter, making me feel a bit out of place. I knew most of them (read: I knew their names and which projects were under their purview), but rarely talked to any of them. Amanda, one of my friends from college, and the one who had introduced me to this agency was the only one I regularly talked with.

I sat down in my chair and pulled my laptop out of my bag. After talking with Rocco yesterday, I decided to take action on my career and spent last night looking at emails and reading my dad's notes on the sides of those he considered important enough to print. So, when I opened my laptop, my screen showed me my Notion board, which honestly felt like a showcase of my own failures. Not the first thing I wanted to see that morning.

A knock on the glass divider of the office made me lift my head up and find Amanda on the other side of it. A beautiful purple jumper highlighted her beautiful curves; her hair was pulled up in a ponytail. In her hands, a white box.

I waved at her.

“Vamos,” she motioned with her head. “Before anyone tries to steal these from me.”

I smiled and grabbed my laptop, zipping it up before getting up and walking towards her. “You know I have an important weekend ahead, right?”

She laughed, opening the box. “A churro won't weigh you down, don't worry.”

I took one of them and walked near her to the cafeteria. The morning light was soft, and the day was not too warm. Ideal to sit on the balcony and talk for a while. So, that's what we did. I grabbed coffee for both, while she walked outside.

The sunshine on my skin was just a slight warmth as I leaned on my chair, and the smooth breeze of the morning cooled off my skin. Traffic sounds in the background, the ruffle of chairs and the occasional bark of one of the dogs playing on the balcony of the start-up that shares the building with us.

While having a sip of her coffee, I noticed Amanda's eyes widening, and I could practically see the bell ringing in her mind. Instantly, my brows were drawn together. Brace yourself, Eva.

"So, I heard on Twitter dot com…" I rolled my eyes at the last part, and despite provoking a small chuckle from her, she didn't stop talking and her gaze still remained twinkling mischievously. "Carlos was in Mugello last weekend."

Oh, for fucks sake.

"If that's what Twitter says, it must be true."

"Yes. So," she paused. Her head tilted slightly, honestly looking like a pup who saw a threat in the distance. "Did you two talk?"

I shook my head; my fingers busy on the handle of my mug, desperately trying to seem unbothered by the question. "Nah, we didn't talk."

"You sure?" She asked, her eyebrows raised in suspicion.

"Yes, I'm sure," I said, my voice steady. "It's not like we're friends or anything."

"That's too bad," she murmured, a hint of disbelief in her voice. "It's not like Carlos and your brother are still like, the best of friends and maybe— maybe he went there to visit him and you end up talking?"

I sighed. "Stop it."“You're a terrible liar, Eva.” Amanda said bluntly, her gaze intense.

“Amanda,” I said, my voice stern and my eyes piercing. "Stop it."

“So, you talked.” Amanda gave me a knowing look. "I knew it. I saw those tweets and I realised we had barely talked this week, and that only happens when you're too busy overthinking. And then boom, I woke up to dozens of notes made at 2 am? You always go to bed early." She crossed her arms, her gaze still intense. "Come on, just tell me what happened. If it’s not him, it’s anything else. That worries me too. I'm here for you, no judgement."

I sighed. "Fine," I said, setting my mug down and leaning back on the chair. "We talked. A lot. We actually had dinner."

Amanda's gaze softened, but then she frowned again. “Dinner? The three of you?”

“The two of us.”

"Just the two of you?" Amanda's eyes widened in surprise, lips smiling brightly. I nodded to her question. "What did you talk about?"

A part of me wanted to end it there. The other part of me needed some guidance. And Amanda was a friend, she always had good advice. On the downside, she loved to gossip. But we were friends. Guidance. But gossip.

I shrugged. “Just normal things. Racing.”

“Okaaaay, that’s good.” At this point, her lips were curving up like she was the one having dinner with him. I couldn’t decide if her reaction annoyed me or made me happy. "So, what now? Are you going to keep in contact with him?"

I shook my head. "I don't think the dinner changed anything.” Liar.

“Eva,” she propped her elbows on the table. “You’re a terrible liar. Spit it out. What happened? If you don’t want to talk about it, tell me that. Just don’t lie.”

Talking about it would make a big deal. A bigger deal, actually. I dragged my hands over my face, tired and confused. Thinking about it was challenging enough and I truly didn't want to transform all my confusion and emotions into words. Amanda, on the other hand, couldn't hide the fact that she wanted the truth, her gaze so strong it almost made me melt over the iron (and obnoxiously red) chair I was sitting on.

So I told her. Every single detail. From the glorious vision of him under the bright lights of my garage, which for a second made me feel like I was living in an alternate world, through the call at dawn, to his gauze under the beautiful sunset glow. His warm, velvety lips brushing against mine. I told her about the “I think I might have loved you, too”, and the way that even in my dreams I couldn’t seem to forget his scent when he hugged me goodbye.

I felt so exposed, so vulnerable, as I spilled my heart out onto that small table, and when I finished all I could hear was the sound of her sigh. A ridiculous rom-com kind of sigh.

“I just feel like we messed it up because of pure desperation,” I said, crossing one leg over the other and looking around. “He messed it up. I think we just missed each other so much we… I don’t know. Got confused on the feelings?”

“He messed up?”

“I didn’t kiss him back. I just asked him to please, don’t.” It was more ridiculous saying it out loud now than when I recalled the moment in my mind.

“You’re even stupider than I thought,” was her answer. I arched my brow. “The guy cooked for you, at his place, told you he “thinks he loved you too” and tries to kiss you and now you’re mad because he didn’t text you?” She paused. “What the hell will he say? Of course, he won’t text you. What would you say to someone after being denied a kiss? Text him yourself.”

“No.”

“Why not?” Why not? I asked myself the same question. Because I can’t trust him to stay. Better, because I can’t trust him to not leave. “Don’t be stubborn, come on. Just by looking at you, I know you’re dying to get that kiss.”

“Can’t we go back inside and talk about work?”

“Oh, no, missy.” She shook her head. “Those AB tests can wait. I want to talk about you and how you’re so dumb you might lose the chance of your life.”

“You’re exaggerating. As always.”

“Eva.” She was stern, her eyes burning on me. “He was your best friend. At least try to mend that friendship. Even if you don’t want anything else. Whatever the reason.”

I sighed, bowing my head in defeat. Amanda had a way of making me see sense, even when I didn't want to. "And if I can’t see him as a friend but still can’t give a step in the other direction?”

“Then, you give it time. Just don’t give it too much space.” She got up from her chair. Mug on one hand. The empty white box on the other. “Remember how that worked up last time.”

Fact one about Amanda: she was probably the most curious person I knew. Any arguments in the office, celebrity rumours or gossip of literally any kind she knew by heart, down to the last detail. And while that was remotely irritating, especially at exhausting times, like during Amber and Johnny’s trial, or when (especially when) the news broke about Pique and Shakira's divorce, it could also be a blessing. At least from my point of view. Perhaps all the stories contributed to her having a broader view of relationships and, as a result, being so good at giving advice. Fact two: there was no one more insistent than her, so, evidently, she couldn’t leave the office without reminding me to text him.

It was 5 pm, and I was utterly absorbed in the presentation for the new restaurant. I was head down, consumed by the details of culinary and marketing analytics, and, to tell the truth, my mind was so focused on this project that I couldn't really think of anything else.

Amanda was getting ready to leave. Jacquemus purse over her shoulder and a strong pink lipstick on the place where a less saturated one had been during the day.

“You stay?” She asked me.

“Aham,” I briefly made my eyes leave the screen to look at her. “I need to finish this. Next week I’ll be too busy.”

“You leaving for Italy on Monday?”

“Tuesday,” I corrected her, my eyes going back down to the laptop. “Don’t want to leave this to the last minute.”

“Okay. I’ll try to have a look at it before you leave. Also,” my eyes went up again. “Send the man a good luck text.”

I sighed, rolling my eyes at her. "He doesn't need my luck text.”

Amanda nodded, her eyes still twinkling mischievously. "Okay, send him a whatever text, then. An emoji. Like his Instagram story.”

“I’m afraid liking his story won’t work.” I leaned back on her office chair, which I had taken in the middle of the day when she needed to leave for a meeting and left me to use her small office.

“Text him, then. Anything. I wouldn’t let Carlos Sainz escape, but you do you, babes,” she shrugged, turning her back to me to walk to the door.“Enjoy the weekend. Besos!”

“Bye!”

I didn’t text him. Of course. In the same way, she was insistent, I was stubborn.

Actually, let me rephrase it.

I didn’t text him then.

Mid-afternoon, Rio had called inviting me to dinner, and when I asked about the kids, he told me he had booked a nanny, so they would stay home. It was either business or pleasure. I didn't need to ask; as soon as he mentioned my dad was invited, I knew we'd be discussing business. And after Rocco's worries last night, I knew it was partly my business, too.

My nerves were on edge as I prepared to leave the office. They only worsened as I neared the restaurant - a way too fancy place for a Friday dinner with the family.

Crossing the sidewalk, my heels clacking on the cement, my head spinning from the long hours in front of my laptop, and the anxiety building in my chest, I looked inside. My dad was seated at the end of the table, with an empty seat to his right - the seat I was supposed to take. Marjorie was already waving at me. Smiling politely to the man standing at the door, I said, "They're waiting for me." He nodded and let me enter.

My eyes drifted to their table, and I allowed myself a few seconds to study the mood. They were laughing, but my palms were still sweating as I settled in for what would surely be an uncomfortable conversation.

"Sorry, traffic," I said, punctuating my apology with a kiss on each of my parents' cheeks. "Am I too late?"

"No, no," my dad said, his voice warm and comforting. "Your brother was about to tell me something, but you just distracted him. Go ahead, Fabrizio."

I turned to him, curious.

"I'm sure we can wait a bit more. Just... after the food," he said.

"Why are you so nervous?" Marjorie asked, her violet fingernails softly laying over his arm in a gentle caress. "It's something good," she said to me. "Don't worry."

"Are you pregnant again?" my mom asked.

"No! No, no!" my sister-in-law responded quickly, her voice almost echoing in the room. Even Rio seemed surprised by her rapid response. "It's Rio's news. Not mine."

“After the food, then,” my father said.

“I hate it when I do that,” I muttered to my brother, grabbing the menu from the table and letting my eyes drift through the print. “You haven’t ordered yet, right?”

My dad shook his head. "We were waiting for you.”

I glanced at the menu one last time before setting it back down. My dad's hand called for a waiter and, after the young man left, the conversation resumed. As usual before any Grand Prix, the race weekend was the matter on the table and, that night specifically, Carlos' penalty was the urgent matter. Ferrari had the pace and Carlos had the skill, but as I sat there, hearing my brother and dad's input on how wise the choice had or hadn't been, my attention diverged to the DNF he had suffered in Austria, less than two weeks ago. Vivid images of the flames engulfing the car, the heartbreaking words on the radio, and the cheers that echoed through the crowd as his teammate stepped onto the top step filled my mind.

One feeling the glory, the other one consumed in ruin.

“Good luck out there this weekend.” "Don’t pull another Austria. That one was scary.”

Done. I’d texted him. For better or for worse, it was done. And I didn’t have time to put the phone back in the purse before it vibrated again in my hand.

“Thank you. I really need it.”

I checked the time.

“Shouldn’t you be resting?”

“I’m resting." "Listening to my teammate rant about food, but resting.”

“Why? Did you tell him about the cheese-less pasta you tried to feed me?” “If I expect Leclerc to teach you something is how to cook pasta."

"He’s a terrible cooker.” “I’m better learning it from you.”

"I’ll be sure to give you a lesson someday."

"I'll hold you to that."

  "What are you smiling about?" Marjorie asked, my attention immediately being grabbed from my screen to the table.

"Nothing, sorry," I said quickly, tucking my phone back into my purse. "Amanda just texted me about the work I was finishing.”

"Ah, Eva, if you put that effort into racing…" he said, as the waiter came back with our food. I tried to ignore him, especially because there was no use fighting back his comment.

Even with the food on the table and the anticipation to find out about Rio’s news tugging on my chest, the conversation didn’t go further from Formula 1. My dad, a lifelong Italian Ferrari fan and a very biased Carlos supporter was ranting over the lack of professionalism he was sensing from the team and how the choices they repeatedly made ruined not only the drivers but the prestige of the team. Nothing new. Rio and I have been listening to the same tirade for a long couple of years and nothing seemed to change, even after the amazing start to the season the team had.

“I had my reservations at first, but you could be a nice fit for the team, actually”, my dad said, pointing at Rio, with the knife he was using to cut his steak. Rio looked confused at him, and then, at me. “Have they given you an answer?”

What?

For a moment, I felt like I’d fallen on a different table, a completely different conversation. My gaze shifted from one to the other, confused by my father’s question.

“Who’s they?” I asked. Marjorie was biting her lip; her violet fingertips on my brother’s arm, once again.

“Ferrari,” my father responded, clearly stepping over my brother’s feet. Rio seemed bothered; clenched jaw, restless fingers that Marjorie tried to calm by positioning hers over. “Are those the news?” He asked him.

Rio nodded, his jaw unclenching and his lips transforming to a slight grin. "Yep. They offered me a job." He looked around the table, his gaze caught mine for a second but quickly left again. “I need to let them know my decision until Monza.”

“You applied for a job at Ferrari?” I asked. Honestly, I was so confused I couldn’t piece all the things together. “We’re doing so good at the Challenge, you could have waited for just one m—”

“Eva.” My dad interrupted me. The strong stern voice pulled my attention. The authority value of his words over the sweet comforting voice of the beginning of the dinner. The mood had definitely shifted “Wait? You’re the one that’s always urging the team to aim for higher heights.”

"Exactly. The team won't do that without Rio."

"But your brother will. And so will you." I tried to interject but with no success. He continued before I even had the chance to talk. "You can't possibly think your brother would stay with the team knowing he could have this huge opportunity."

"I didn't know about any opportunity." I was replying to my father, but my eyes were directed to Rio. "What about the team? And the Challenge?" I inquired.

"In less than two weeks, the championship will be over. I have no doubts you will win it. You're just losing time there," my father's tone was bothering me, but the fact that he was still cutting his steak as he talked was really aggravating my temper.

Rio, on the other hand, didn't react. His expression didn't even shift. He remained silent, eyes shifting between mine and dad's face. In his silence, though, he was telling me much more than he thought.

"This is not a formality," I said to my father. "Can you please look at me while you talk about our future?"

Finally, he put down his cutlery and remained silent for a few seconds. Deep blue eyes looked up at me, cold and serious.

"There's no future for you if you're afraid to take a serious step," he said finally. "I won't let your brother get stuck in the Challenge when I know he can do so much more. I won't let you make him fall behind because of you."

"Because of me?"

"Why else would he stay at the Challenge?" I stayed silent, feeling my fake sense of confidence being stripped away with the weight of my dad's question. The answer that my conscience gave me was selfish and I refused to say it out loud. I was afraid of staying alone, rather, I was afraid to see Rio flying solo in the higher aims I ambitioned for me and not being able to carry along. Only if he waited, we could jump up together. "Why would he choose anything less than Formula One?"

"So, you have it decided, then?" I asked Rio. "How did that even happen?"

His tongue crept in between his lips, eyes wandering on my face, afraid to reach my eyes. It was making me nervous. Not just because he was about to leave me, but because he didn't tell me about it, prior. My dad knew about it. He even thought that I knew about it. And like a lightning bulb lighting up on my head: Rocco knew it, too.

"It was proposed to me. The job. At Silverstone, a few weeks ago." Even though Rio was stuttering, and his words barely constructed a sentence, piece by piece it all fell together. "Apparently, Carlos talked to someone about you. About the Challenge. And he mentioned me, my results..." he explained. "Carlos invited me there for the Grand Prix and surprised me with an interview."

Why didn't it surprise me? Carlos. The “right time”, of course.

"Your results? Why hide this from me?” I asked, looking around the table. “Clearly, everyone else knows.”

“I wanted to tell you, but didn’t get the chance to do it.”

“But what?” I asked, half defeated, half annoyed. Angry, even. There was so much going on inside me, I couldn’t think straight. “You just said you had the interview in Silverstone. Weeks ago. You had plenty of opportunities.”

“I knew you would snap and react like this,” Rio tried to justify himself.

“Snap? I’m not—” I paused and took a deep breath. At this point, I was seething with anger. “I’m asking questions. I’m not… snapping.”

“You should be happy for me,” I would if I didn’t feel betrayed. “I know you well enough to know that you would react… badly to the news. Especially if you knew Carlos was involved**.**”

Even though his name was blinking on my head, in bold red letters, I tried to set apart his involvement in this story. So, I carried on,

“And you’re just going to do it? Leave the team, the whole project and ditch us? Without even consulting me?”

He shrugged. “I’m consulting you now.”

“This is not a consultation, Rio. Please.” A pause. “This is you telling me what you’re going to do, without even considering my opinion or the team that’s behind your great results.”

“Go ahead.” He made a gesture with his hand. “What’s your opinion, then? You are the one that’s always telling me to aim higher. This is my dream. Always has been.”

“What? Formula One? I thought your dream was to drive in Formula One. Or was that before you noticed you’re a shitty driver? Enlighten me.”

“Eva, enough,” the deep voice cut me off.

I felt like I was going to burst. I wanted to scream, to cry, to express my anger somehow. But my dad's stern gaze kept me in my place. I felt completely helpless and unheard.

“You’re being ridiculous,” said Rio, cutting through the silence. “Childish, even. Ungrateful.”

“Ungrateful? I’m not the one leaving.”

“Why does leaving need to be bad?” The question settled in for a second. “Grow a bit, and maybe you’ll get some good opportunities too.”

“Sure, maybe then my friends will get me jobs, too. Is that what you mean?”

“Enough.” My dad's fist hit the table, loud enough to silence us, but not to the point of attracting too much attention.

My gaze lingered on his clenched fist on the table. I nodded, forcing myself not to say anything else. I placed my napkin on the table and got up, making sure my chair wouldn’t make any noise when pushed back. Before turning around, I paused briefly, my gaze now resting on my brother. “Good luck with your new job.”

  *

  It didn't surprise me when I saw Carlos fly through the track the next day, setting amazing times in the qualifying session, despite the penalty waiting for him for the race. He was dancing with the car, tracing beautiful lines within the colourful ones Paul Ricard was known for. Carlos would start P19 the next day, only ahead of Magnussen, who also had a back-of-the-grid penalty.

I traded the interviews for a dip in the pool and lingered there for the remainder of the afternoon. Perhaps because I was not the best person to have around that day, my parents had left just before lunch and didn't get back until after dinner. Alone, with music echoing throughout the house and the crippling anxiety the events that week had provoked, I felt myself get lost in the doubts and uncertainties.

My phone rang when I was already getting ready for bed. On my nightstand, the name Carlos appeared over an old photo of both of us. Like I couldn't control it, I walked to the phone and sat on the bed. I let it ring a few times before picking it up.

“Hi,” he said. I just looked through the window, to the dark backyard. “No good luck text today?”

“Guess not.”

“And why's that?”

“Did you know Rio had an interview to work at Ferrari?”

“Yes...?” He paused. “Is that a problem?”

“Did you know he got a job offer?”

We both fell into a moment of silence. A long sigh stretched through the line. I closed my eyes, not sure what to expect from the conversation. The next time his voice was heard, it was more serious.

"Can we stop asking questions instead of answering them?"

"The timing is funny," I said. "Just that."

"What do you mean?"

"You coming to Mugello? Was that a coincidence?"

"Eva, what?" Carlos was silent for a few seconds. "Don't make this into a drama," he said. "Rio is talented and if he got a job offer it's because he earned it. The things are not remotely related."

"I'm not complaining about him getting the job."

"Then what are you complaining about?" Carlos asked.

"That it took you years to finally come back and talk to me and it happened just when he got a job in your team. Did you really want to talk to me or did he make you do that?"

"I didn't do it for him," Carlos said. "I did it because I wanted to see you."

"I wish I could believe you."

"And why don't you?"

"It's been three years. Coincidences don't just happen."

I could hear him breathe. Silence weighed down my chest. He wasn't denying it. He wasn't telling me why he was there, that night. "Can I see you this week?" He asked me, before a long sigh.

"No."

"I'll be in Maranello for a few days." I bit my lip, shaking my head to the void. "You'll be in Imola, right? I can go there—"

"I don't want to see you." I talked over him and then paused for a brief second. "Don't show up there, please. It's an important week and I don't really need more distractions."

“Eva, por favor.”

“Good luck tomorrow.”

I put my phone away and let myself sink into the bed, feeling nothing but the warmth of the comforters on my skin and the instant sense of security that came over me. I allowed my eyes to close and my mind to drift away, and before I knew it, a prayer for Carlos came into my thoughts.

I prayed for strength for both him and me, for us. I knew that, whether we were on or off the track, we would need to find a way to get through whatever was to come.

Next Chapter: 04.

Thank you for your support in the previous chapter! Carlos will become a more present character in the future. Pinky promise. Don't abandon me until that happens, please! <3

[im-not-even-sorry]

Hey man, I'm also a trans guy feeder, seems like there aren't many of us

Drop the workout routine + diet regimen please, I'm the same height and you are goals haha

Hi! I'm so glad you reached out, sometimes it feels like I'm the only one here, hah. Like there's so many transmasc feedees/gainers but tbh I can't remember seeing another trans feeder...

The workout routine uhhhh

First of all, I feel like the most important thing is to find a physical activity that's fun for you personally. I've been doing capoeira (Brazilian martial art) 2-3x a week for almost 7y and gradually started adding resistance training and plyometrics to that. Since I got my legs covered I only do plyo, squats and calves like once or twice a week but for a short amount of time.

Apart from that, I mostly do upper body. And I train at home abt 2-3x a week. 10-15reps and 3-4 series of pull-ups with different grips, bent rows (barbell or dumbbells), flys (mostly with resistance bands), arm raises for deltoideus, triceps extensions with resistance bands as well and so on, I like to mix things up and just have fun with what I'm doing. I do lots of things with resistance bands due to having a limited safe range of motions for my elbows but I'm very glad I found them, you can take them anywhere with you, they don't cost much and do their work! So that's sth I definitely can recommend! I've also been trying calisthenics lately but that uh I'm not great at haha but I'm having fun. The key is to not get bored :)

As for eating, I'm vegetarian, and sometimes it feels like I'm living on tofu and cottage cheese to get my proteins. I think I might be about 70% tofu and 30% human at this point. And lots of water!

Thanks so much for the kind words! I'm trying my best and working my ass off sometimes and I'm so so happy it's starting to become visible 🦁🦁

Good luck!! I hope at least something I wrote down might be of use to you, feel free to reach out as well :)

[art-of-manliness]

The Grown-Up’s Guide to Sprinting

I’ve seen a statistic thrown around on the internet that 95% of adults over the age of 30 will never sprint again for the rest of their lives.  While these numbers are probably made up, they do capture something that I’ve noticed anecdotally: there aren’t many adults out there sprinting. Heck, if I look at my own life during the past decade, I haven’t done much all-out sprinting myself.  Sure, I’ve done HIIT work on an assault bike, burpees, and bodyweight exercises to get my heart rate up for conditioning, but bouts of running as fast as I can have been few and far between. I’ve sprinted in some ultimate frisbee games or while playing flag football with the boys I coach, but that’s about it. The last time I did wind sprints as part of a workout was way back in 2016. It had been the first time in years I had run full speed for more than 40 yards. The result? I gave myself terrible tendonitis in my right hamstring that prevented me from squatting and deadlifting for about a month and made sitting down rather uncomfortable. It still bothers me now, seven years later.  After reading that statistic about how few adults sprint after age 30, I felt inspired to figure out a way to take up sprinting again without injuring myself. I want to be an old codger who can still sprint at full speed at age 75 (even if full speed at age 75 will be as fast as my slow jog is now).  Why?  First, I do enjoy playing sports that require sprinting. Ultimate frisbee, flag football, and basketball are some games I play where you sprint. I want to be able to continue to play these games with my kids and even my grandkids.  Second, sprinting is one of those physical skills that could save my life one day. I want to be able to run as fast as possible when my life depends on it without worrying I’ll blow my knees out.  Finally, sprinting is a great workout. You can do it anywhere, and it’s great for anaerobic conditioning. Sprinting can also strengthen lower leg muscles and tendons, enhancing your durability.  To help me get back into sprinting without injuring myself, I talked to Matt Tometz, Assistant Director of Olympic Sports Performance at Northwestern University.  Here’s your guide to sprinting as a grown-up.  Why You Get Injured When You Sprint If you’ve tried sprinting as an adult after a long hiatus away from it, you may have experienced an injury like I did. While you might think it’s due primarily to age, injuries from sprinting occur frequently, even among elite athletes.  Sprinting is a high-impact, high-strain activity. You’re contracting your leg muscles repeatedly with a lot of force during the sprint. If the muscles and tendons in your legs haven’t been strengthened to handle those forceful, repeated contractions, you’re setting yourself up for a muscle strain or tendon injury.  “Think of a sprint as a one-rep max on a deadlift,” Matt told me. “You wouldn’t try deadlifting 405 pounds unless you progressively trained your way to lift that much. You’d just injure yourself if you tried deadlifting 405 pounds without training. The same thing goes with sprinting.” Preparing Your Body for Sprinting  So, how do we prep our bodies for full-on sprints?  Matt recommends doing a warm-up before your workout that includes both plyometrics and reduced-intensity sprints: Plyometrics. Matt likes to have his athletes do ankle jumps as part of their warm-up. “Jumping and doing plyos can help strengthen and prepare your hamstring muscles and tendons to deal with the extreme force and tension that’s going to occur when you sprint,” he says. Matt recommends doing the following plyo exercise: Stand in place with your feet shoulder-width apart. Keeping your knees straight, jump off the ground. As your feet come off the ground, flex your ankles and pull your toes up as high as possible. Extend your ankles shortly before you come back to the floor and push the balls of your feet into the ground explosively. Jump again immediately.  “Do ten reps for a set of two. The goal is to be bouncy and… http://dlvr.it/SxMLBv

[187days]

Day Sixty

I accidentally left my water bottle in my car this morning, and, wow, did I do a number on my voice. Remind me never to do that again.

(I did go out and grab it at lunch time, so I’ve rehydrated, heh). 

I was doing some serious teaching today, too. In APGOV, I asked students what they knew about the modern white supremacist movement, which is one way to wake up one’s students at 7:30AM on the Monday after a vacation. They were able to name some of the groups involved int he movement, and identify pieces of their ideology. I filled in the rest by showing an excerpt from ABC’s Homegrown Hate. It’s heavy stuff, and it’s graphic, so I gave them time afterwards to ask questions, process what they’d seen, etc. The excerpt ends with a comment that white supremacy is not new, and a montage of images from the Civil Rights Movement and the decades prior to it, which gave me a segue into the history assignment I wanted my students to do. Each one of them had to research a particular topic related to racism, antisemitism, or Nativism. Tomorrow, we’re going to connect some historical dots. 

Some of that stuff came up in World, too, because I was talking about the impact of WWI on race relations. So we touched on the beginnings of independence movements across the colonial world, the race riots in the US between 1919 and 1921, and, of course, the rise of the Nazis. We read an article together about Nazi Germany and the Holocaust, discussed it, went on some tangents (about war crimes and how they’re prosecuted, the war in Ukraine, Neo-Nazis, etc...) They have a vocab quiz at the start of next class, and then we’ll get into more about WWII and its aftermath.

The vocab quiz (which they’ve known about for weeks, for the record) was the source of considerable stress in my Block 3 class. Some of the girls in that class tend to shout and rile each other up when they’re stressed, which is headache-inducing if I don’t stop it quickly, and, whew, it was hard to stop today... But we talked about study strategies, we did some review, and that calmed most of them down. One was just having a bad day for reasons unrelated to vocabulary, and she ended up stepping out to talk to another trusted adult, so here’s hoping things get better for her soon.

I prepped for tomorrow’s lessons in the afternoon, then headed down to meet The Head Coach for the first indoor track practice of the season. The team’s really small this year, but they’re spirited, and they’ve got some potential. We had a solid sprint practice: plyo drills, timed 40m repeats, a bit of a core workout, stretching. It’s the first “normal” season since Covid hit- a full schedule of meets with a state championship at the end- so everyone’s excited to race!

[hflifestylemy]

Fitness Equipment In Malaysia

Learn about Fitness Equipment In Malaysia. Fitness Equipment In Malaysia. Discover the ultimate guide to fitness equipment, from cardio machines to strength training tools. 

Introduction

Today’s world is so fast and requires a lot from us that it has made it serious to live healthy as expected. If you want to achieve your goals, whether you’re a veteran athlete or just beginning your fitness journey, the right equipment could mean everything. With enormous numbers of different fitness apparatuses in the market, choosing appropriate tools might be very simple.

Understanding the Importance of Fitness Equipment

Fitness gear is essential for assisting people in their journey towards better health and wellness. The right gear can make your exercise regimen more efficient, whether you are trying to bulk up, slim down, or improve the health of your heart. The first step towards developing a successful fitness program is to understand the different fitment categories of instruments and their potential advantages.

Fitness Equipment In Malaysia

Here are the following Fitness Equipment In Malaysia:

1. Aspire Neoflex Adjustable Dumbbell 20/32kg with Stand

With a weight capacity that ranges from 20 to 32kg, this adjustable dumbbell is perfect for people who want to train their muscles progressively. The reliable holder that comes packed with it allows for quick changes and easy storage. Ideal for inexperienced users and seasoned strength trainers, who want to make the best use of space in their workout rooms.

2. Plyo Box Full Set

This Plyo Box Full Set provides various heights for different plyometric exercises that improve your explosive power and agility. Compatible with all fitness routines and individuals, this gear is constructed from strong materials that are not fragile and it also has a surface that is not slippery hence preventing accidents during rigorous exercise.

3. RDX X3 Weightlifting Neoprene Gym Belt in Red w 3 Months Warranty

Neoprene Gym Belt from RDX is ideal for individuals weightlifting heavily as it causes minimal lower back injuries. This product is made of strong neoprene that is comfortable and adjustable, thus ensuring a secure fit. The color brilliant red can give you three months to make sure the weight is safe for the dedicated.

4. Gymost Turbo Plus LT01 Stair Machine

The Gymost Turbo Plus LT01 Stair Machine simulates stair climbing to deliver a strong cardiovascular workout. With adjustable resistance levels, it works on the muscles of the lower body, increases endurance, and burns calories. Its compactness and efficiency make it perfect for any kind of gym be it home or commercial that wants to provide multifaceted aerobic exercises.

5. RDX W1 Gym Weightlifting Workout Gloves in Grey

RDX W1 Gym Weightlifting Workout Gloves are the perfect way to keep your hands safe and secure during intense workouts. They have a breathable and padded material that provides comfort and protects against calluses and blisters. With a sleek gray design, it guarantees elegance as well as improving efficiency making them a must-have for people who lift weights and those into physical fitness.

6. GYMOST GENESIS SINGLE STATION GS33 LAT PULLDOWN

Highly sturdy equipment aimed toward focusing on effective latissimus dorsi muscles is GYMOST GENESIS SINGLE STATION GS33 LATPULLDOWN. By adjusting the pace, you can experience uniform resistance that is great for enhancing upper body muscles at home as well as in fitness centers.

7. BH L350J Multipress

The most versatile strength training machine of this type is the BH L350J Multipress because it can be used for various exercises like squats, bench presses, and shoulder presses. With an unwavering build, it guarantees stability while adjustable stops enhance safety features thus making it one dependable option to go for serious weight lifters regardless of the environment in which the gym is located.

FAQs

Can I Build a Complete Gym on a Budget?

Sure, you’re able to construct an entire fitness center within a budget by concentrating on versatile machines such as resistance bands, joists, and a balance ball. Additionally, purchasing second-hand accouterments or searching for bargains through the internet may also assist you in conserving funds.

What Is the Best Equipment for Weight Loss?

It is highly effective for weight loss if you use cardio machines like treadmills, stationary bikes, and elliptical trainers in combination with strength training equipment such as resistance bands or dumbbells to achieve the best results.

Can I achieve a full-body workout with just one piece of equipment?

Such devices as rowing machines or Smith machines are capable of offering full-body workouts to multiple muscle groupings.

Conclusion

Properly investing in the right type of fitness equipment is an important move towards achieving your health and fitness targets. Establishing a home gym or enhancing the existing workout routine is not all the approach to different kinds of equipment, choosing the right type of tools and maintenance makes it possible to succeed. Be consistent, and you will achieve the healthier body you have always desired with the right gear.

[ancientroyalblood]

Building Explosive Power with Plyometrics: Advanced Techniques

Plyometrics is a powerful training method designed to improve explosive power, speed, and agility by utilizing high-impact, high-intensity movements. Plyometric exercises target the fast-twitch muscle fibers, which are responsible for rapid bursts of energy and strength. Whether you’re an athlete looking to improve performance on the field or a fitness enthusiast aiming to add explosive movements…

[f1-recreation]

Personal Training and Workout by Singapore Gym Fitness Equipment

When it comes to personal training, workout routines, and overall fitness, having access to the right equipment is crucial. In Singapore, gyms offer a wide variety of fitness equipment to cater to diverse workout needs. Whether you're a beginner or an experienced fitness enthusiast, understanding the types of equipment available can help you optimize your workout routine. Varied options are available, when it comes to choose the best range of Singapore gym fitness equipment. Some of the best quality gym equipments are the following:

Cardiovascular Equipment

Cardiovascular or cardio equipment is essential for improving heart health, burning calories, and increasing stamina. Some of the popular and frequently used cardiovascular equipment options are the following:

Treadmills - These are excellent for walking, jogging, or running indoors. Many treadmills offer adjustable speeds, inclines, and even interactive workout programs.

Ellipticals - Ideal for low-impact workouts, ellipticals provide a full-body workout by mimicking walking, running, and stair climbing.

Stationary Bikes - Available in upright, recumbent, and spin varieties, stationary bikes are perfect for those looking to strengthen their lower body while minimizing joint impact.

Rowing Machines - Offering a full-body workout, rowing machines are great for building strength and endurance.

Strength Training Equipment

Strength training is crucial for building muscle, increasing metabolism, and enhancing overall physical strength. Gyms in Singapore feature:

Free Weights - This includes dumbbells, barbells, and kettlebells. Free weights are versatile and allow for a wide range of exercises targeting different muscle groups.

Weight Machines- These include equipment like leg presses, chest presses, and lat pulldown machines. They are user-friendly and provide stability and support, making them ideal for beginners and those focusing on specific muscle groups.

Smith Machines - A Smith machine is a hybrid between free weights and weight machines, offering a guided barbell that moves on a fixed track. This provides safety and control during exercises like squats and bench presses.

Resistance Bands - Lightweight and portable, resistance bands are great for strength training and can be used to enhance various exercises, making them perfect for both gym and home workouts.

Functional Training Equipment

Functional training focuses on exercises that improve overall movement patterns and mimic everyday activities. This type of training helps improve coordination, balance, and flexibility. Key equipment includes:

Kettlebells are used for a variety of exercises, such as swings and squats that improve functional strength and endurance.

Medicine balls are weighted balls that can be used for dynamic exercises like slams, tosses, and twists, engaging multiple muscle groups simultaneously.

TRX suspension trainers are one of them using body weight and gravity. They allow for versatile exercises that improve strength, flexibility, and balance.

Plyo boxes are used for exercises like box jumps and step-ups, enhancing explosive power and agility.

Flexibility and Recovery Equipment

Flexibility and recovery are essential components of any fitness routine, aiding in injury prevention and muscle relaxation. In Singapore gyms, you’ll find a variety of equipment range.

Used for self-myofascial release, foam rollers help to relieve muscle tightness, improve flexibility, and speed up recovery.

Stretching machines assist in improving flexibility by targeting specific muscle groups through controlled stretches.

Yoga mats and accessories are essential for stretching and recovery routines. They provide a non-slip surface for a variety of exercises and stretches.

Find a recognized supplier and get the best range of such machines and fitness equipment range according to your requirement.

[fitnessnirvana]

Example plyometric workouts

Ready to start? Here are two sample workouts that both include plyometric training exercises:

5 move, plyometric cardio workout:

This 5-move cardio workout combines plyometric movements for a full-body workout that improves performance, burns calories, and strengthens muscles.

180 pop squats - this squat jump variation also includes a 180 turn for maximum effort

High knees - great for your lower body, upper body, hips, and abs, this high-intensity movement will be sure to get your heart rate up

Skaters - focusing particularly on leg power, this dynamic movement also targets your glutes and hip joints

Burpees - love them or hate them, burpees are high-intensity and incorporate several plyometric movements into one fantastic full-body exercise

Squat jacks - mixing squats with jumping jacks is a powerhouse plyo move that will help build strength, speed, and fitness

Top 5, plyometric fat burning exercises:

This workout features five powerful moves that will burn plenty of calories while also building strength and stability, making it an excellent choice if you want to employ plyometric training to help you lose weight.

Dumbbell squats - while this doesn't include the classic 'jump' move, the explosive upward movement into the press will still reinforce the benefits of plyo training

Mountain climbers - you'll feel this movement through your whole body, as this plyometric movement drives power through your legs

Burpees - what is a plyo workout without burpees? 

Kettlebell swings - another way of incorporating weights in your workout, this dynamic movement is surprisingly high intensity

Walkout push up - keep your energy levels high with this movement, not letting yourself stop to rest until your reps are done. To switch this up and add even more plyometric style to your push ups, propel into a clap between walkouts.

Build your own plyometric workout:

Fancy creating your own plyo workout? Choose a few exercises from any of the ones above, or any of the ones below and create your own circuit:

Box jumps

Broad jumps

Medicine ball slams

Squat thruster

Reverse lunge and knee drive

Split squat jump

Medicine ball chest pass

[movestrongfit]

MoveStrong Introduces Pre-Configures Outdoor Functional Training Zone Layouts

MoveStrong is excited to announce the launch of its pre-configured outdoor functional training zone layouts. Designed to enhance parks, schools, health clubs, and recreationfacilities, these ready-to-implement designs provide a comprehensive solution for creat- ing or upgrading training sites with a focus on holistic movement patterns for stronger, healthier bodies.

MoveStrong’s extended design and layout services aim to simplify the process of setting up functional training zones. Recognizing the challenges in selecting from a wide range of customizable options, MoveStrong has developed pre-set designs as drop-in solu- tions. These layouts feature a blend of the most popular FitGround stations and T-Rex Functional Training Systems (FTS), offering scalable solutions for users of all ages, abilities, and fitness goals. Designed for year-round outdoor use in parks and recreation centers, these layouts include additional signage, floor graphics, and mobile training support for easy, self-guided workouts.

MoveStrong introduces two versatile layouts to suit different space requirements:

40x40 Space-Efficient Functional Training Zone

This compact layout is ideal for maximizing limited space while providing all necessary equipment for full-body functional strength training. The layout includes designated areas for step, lift, conditioning, push/pull, core, stretch, balance, agility, and lunge exercises.

Key features include agility dots and ladder, balance beam, tire flip station, push- and pull-up bars, battle ropes, plyo steps and stall bars.This configuration ensures a comprehensive training experience, covering coordination, quick motion, balance, strengthtraining, endurance, and conditioning exercises.

80x60 Mid-Size Functional Training Zone

The 80x60 layout is perfect for mid-sized spaces, including MoveStrong’s most popular FitGround and T-Rex equipment on distinct colored turf, optimizing floor space.The centerpiece is a 6-Post Elite T-Rex multi-station designed for group workouts of 10 or more, featuring an adjustable ab board, dip and step, battle ropes and cliff hanger, climber bar, elevate trainer, extended pull-up bar, heavy bag, globe grips, kickplate, medicine ball targets, monkey bar bridge, rings, climbing ropes, side rail pull up bar and a squat rack is optional. This setup supports both individual training and bootcamp-style classes.

Surrounding the T-Rex multi-fitness station are various FitGround stations to build strength and flexibility, with additional floor space utilized with artificial turf with training graphics, an agility compass, a plank zone, and a conditioning area featuring agility dots, an agility ladder, and a drive sled station.

Customize Your Training Zone

MoveStrong offers a range of additional features to enhance the training experience, including custom designs, shade structures, and a mobile trainer. Contact MoveStrong to discuss specific space, needs, and budget, or to explore all available options using the 3D Build Your Own Program. About Company

MoveStrong is a leading provider of innovative fitness equipment designed to enhance functional strength training for indoor and outdoor areas, including functional strength training equipment, obstacle courses and specialty training accessories and tools.

We accompany all customers through the whole project with the support of budget, design, layout, construction, installation, equipment configuration, specialty surfacing, and education on the final fitness site for the most efficient use.

Mainly industrial customers for commercial gyms, outdoor fitness and obstacle cour- ses, including recreation centers, parks, health clubs, schools, military, fire and EMT, law enforcement

Designed, engineered, and made in USA For further information and media inquiries visit www.movestrongfit.com or call toll free at 855-728-8700 Links & Further information: https://www.movestrongfit.com/preconfigured-outdoor-functional-training-zone-layouts

[horacetop]

📦💪 Ready to take your home gym workouts to the next level? Check out the XDDAIS 3-in-1 Foam Plyometric Jump Box!

🔥 Features:

→ Stable, high-density foam supports up to 440lbs → Anti-slip surface with 3mm granules for safety → Adjustable heights for all fitness levels → Multiple sizes available for tailored training → Get yours now and apply the $40 coupon! 🏋️‍♂️💥

[art-of-manliness]

How to Get a Full-Body Workout on a Cable Machine/Functional Trainer

Walk into any commercial gym, or even a hotel fitness center, and you’ll probably see a cable machine and/or a functional trainer. A cable machine features two weight stacks connected by a cross-beam. The weights in each stack can be adjusted by the user and are lifted through a system of pulleys and cables that travel up and down a track. A functional trainer sports a similar system, but is more compact in design, with the weight stacks sitting closer together. Most functional trainers also have a pull-up bar between the two weight stacks.  Cable machines/functional trainers are pretty dang versatile. While a downside of weight-training machines is that they lock you into one position, a cable machine allows for movements that are more dynamic and exercise your balance and stability more than other machines. And with one machine, you can do multiple strength-training exercises and use movements that effectively isolate muscle groups and work them from a variety of angles. It’s possible to use cable machines/functional trainers to get an effective full-body workout. This advantage is particularly beneficial when you’re traveling. Most hotel gyms are pretty basic: it’s typically a small, poorly lit room with limited equipment. But they do often offer a functional trainer, which means you can get in a good all-around strength training session while you’re on the road. To learn a full-body cable workout that can be used either at regular or hotel gyms, I turned to Chris Contois, my physical therapist at Vitality Therapy and Performance here in Tulsa, OK. He’s also a competitive bodybuilder and has been doing some bodybuilding programming for me the past year. Chris created a simple upper body/lower body split that can be done with a cable machine or a functional trainer. He noted that in the last two hotels he’s stayed in, the functional trainer had fixed handles; you couldn’t swap out attachments and put on a rope handle, for example. So he designed this functional trainer workout assuming you might only have fixed handles available. Also, one of the downsides of functional trainers is that they’re not great for training legs. While you can do some leg exercises with a functional trainer, your options are limited. If you feel like you need a bit more lower body work, Chris recommends adding some plyos or some bodyweight movements, like air squats. Upper Body/Lower Body Cable Workout For a full-body workout, do all the exercises for both the upper and lower body, resting 90 seconds to two minutes in between each set. Upper Body * Mid Back. Mid-Handle Position Single Arm Mid Row: 4 sets x 8-12 reps * Upper Chest. High-Handle Position Cable Crossovers: 4 x 10-15  * Lats. High-Handle Position Half Kneeling Underhand Pulldown: 4 x 10-15 (video shows an overhand grip, just switch to underhand) * Mid/Lower Chest. Mid-Handle Position Single Arm Chest Press: 4 x 8-12  * Shoulders. Low-Handle Position Cable Laterals: 4 x 10-15 * Biceps. Low-Handle Position Single Arm Cable Curl: 4 x 10-15  * Triceps. Low-Handle Position Single Arm Behind Head Tricep Extension: 4 x 8-12  * Abs. Mid-Handle Position Rotational Chop: 4 x 10  Lower Body  * Quads. Low-Handle Position Cable Goblet Squats: 4 sets x 10-15 reps * Glutes and Hamstrings. Low-Handle Position Cable Pull Throughs: 4 x 12-15  * Quads and Glutes. Low-Handle Position Split Stance Lunge: 4 x 8-10  * Hamstring and Low Back. Low-Handle Position Cable Romanian Deadlift: 4 x 8-10 * Outer Leg. Low-Handle Position Hip Abduction: 3 x 10-12 * Inner Leg. Low-Handle Position Hip Adduction: 3 x 10-12 Help support independent publishing. Make a donation to The Art of Manliness! Thanks for the support! http://dlvr.it/T7qgG8

[leewayfitness]

Plyo Box Workout Training - Leeway Fitness

Plyo Box is a equipment that helps to improve cardiovascular fitness. It used to enhance performance through plyometric training. Leeway 3in1 Plyo box is a single piece that offers 3 different height 20, 24 and 30. Just turn it around to get another level.

Soft Ply Box Built: Leeway Plyo Box build with bonded foam. The bonded foam is loved by your knee, as when you jumps over it the bonded foam absorb the shock of jumps. Hard plyo box not suitable for your knees because all the shock generate through jump goes to your knees and after some time you can feel knee pain. So always use Soft plyo for plyometric training.

The Plyo Box help to improves power and speed along with coordination, use can use it in Home Gym and as well as in Commercial Gym. The one who want to improve lower body strength will this equipment. Plyometrics box also helps to enhance Cardiovascular Fitness and promotes agility as well. Multiple benefits might be gain with workout on Leeway Plyo Box:-

Improved Power and Explosiveness

Enhanced Cardiovascular Fitness

Increased Strength and Muscle Tone

Better Coordination and Balance

Versatility and Adaptability

Efficient Workouts

Enhanced Athletic Performance

Product Link: Plyo Box

Leeway Fitness 🏋 Quality Gym Equipment https://linktr.ee/leewayfitness Mobile: +91-9720053234

#leewayfitness #plyobox #plyoboxworkout #gymworkout #workout #gym #homegym

[janicefer-2021]

Creating a home gym on a budget - Tips and Recommendations

In the quest for fitness and wellness, having a home gym can be a game-changer. It offers convenience, flexibility, and the opportunity to work out on your own terms. However, the idea of creating a home gym may seem daunting, especially if you are on a budget. Fortunately, with strategic planning and savvy shopping, you can build a fully functional home gym without breaking the bank. In this comprehensive guide, we'll explore practical tips and recommendations for building a budget-friendly home gym that meets your fitness needs and goals.

1. Assess Your Space and Needs:

The first step in building a home gym is to assess your available space and identify your fitness needs and goals. Whether it's a spare room, garage, or a corner of your living area, determine how much space you can dedicate to your home gym. Consider the types of workouts you enjoy and the equipment you'll need to support them. Are you into strength training, cardio, flexibility, or a combination of all? Understanding your space constraints and workout preferences will guide your equipment choices and help you make the most of your budget.

2. Start with the Essentials:

When creating a home gym on a budget, focus on acquiring essential equipment that forms the foundation of your workouts. These include:

   - Dumbbells: Versatile and effective for strength training, adjustable dumbbells or a set of different weight dumbbells are essential for a well-rounded workout routine.

   - Resistance Bands: Affordable, portable, and versatile, resistance bands provide resistance for strength training exercises and can target various muscle groups.

   - Exercise Mat or weight lifting bench: A high-quality exercise mat or a weight lifting bench offers cushioning and support for floor exercises, yoga, and stretching routines, ensuring comfort and safety during workouts.

   - Jump Rope: An inexpensive yet effective cardio tool, a jump rope provides a great cardiovascular workout, improves coordination, and requires minimal space for storage.

3. Invest in Multi-Functional Equipment:

Maximize your budget and space by investing in multi-functional equipment that offers a variety of workout options within a single piece of gear. Examples include:

   - Adjustable Weight Bench: A versatile weight bench allows you to perform a wide range of exercises, including bench presses, dumbbell rows, and step-ups, providing endless workout possibilities.

   - Suspension cross trainer in Sri Lanka: Utilizing bodyweight resistance, a suspension trainer like TRX offers a full-body workout and can be easily attached to door frames or anchored to walls or ceilings, making it an ideal space-saving solution.

   - Stability Ball: Perfect for core strengthening exercises, balance training, and stretching, a stability ball is an affordable and versatile fitness tool that adds variety to your workouts.

4. Shop Second-hand and Hunt for Deals:

Save money on your home gym setup by shopping for second-hand equipment or taking advantage of sales and discounts. Check online marketplaces, local classified ads, and garage sales for gently used fitness equipment at discounted prices. Additionally, keep an eye out for sales, clearance events, and promotional offers from fitness equipment retailers to score deals on quality gear. Be sure to inspect second-hand equipment such as treadmills in Sri Lanka carefully for signs of wear and tear before making a purchase.

5. Consider DIY Solutions and Alternatives:

Get creative and think outside the box when outfitting your home gym on a budget. Consider DIY solutions and alternatives for equipment that can be easily made or improvised:

   - DIY Kettlebells: Fill empty gallon jugs with sand or water to create makeshift kettlebells for effective strength training exercises.

   - Homemade Plyo Box: Build a plyometric box using sturdy plywood and screws to add variety to your workouts with box jumps and step-ups.

   - Household Items: Utilize household items like chairs, stairs, and walls for exercises such as tricep dips, step-ups, and wall sits, eliminating the need for expensive equipment.

6. Prioritize Safety and Quality:

While it's essential to stick to a budget, prioritize safety and quality when selecting equipment for your home gym. Choose reputable brands known for durability and reliability, even if it means spending a bit more upfront. Inspect secondhand equipment carefully for signs of wear and tear, and avoid purchasing items that appear damaged or compromised. Investing in high-quality equipment ensures a safer and more enjoyable workout experience in the long run, ultimately saving you money on replacements and repairs.

7. Create a Functional and Motivating Environment:

Enhance your home gym experience by creating a functional and motivating environment that inspires you to stay consistent with your workouts. Consider adding mirrors to visually expand the space and monitor your form, installing adequate lighting for safety and visibility, and incorporating motivational elements such as inspirational quotes or a vision board to keep you focused and motivated. Building a home gym on a budget is entirely achievable with strategic planning, smart purchases, and a bit of creativity. By assessing your space, starting with essential equipment, investing in multi-functional gear, shopping secondhand, considering DIY solutions, and prioritizing safety and quality, you can create a functional workout space that fits your budget and helps you achieve your fitness goals. With dedication and resourcefulness, your home gym can become a convenient and cost-effective solution for staying active, healthy, and motivated on your fitness journey.

[blog-emagrecimento]

A ascensão do CrossFit em Portugal

O CrossFit, uma modalidade que combina elementos de halterofilismo, ginástica e exercícios de alta intensidade, tem registado um crescimento notável em Portugal. Este avanço reflete-se não só na multiplicação das boxes de CrossFit pelo país, mas também no crescente interesse de indivíduos em busca de uma solução eficaz para emagrecimento e manutenção da boa forma física.

Uma modalidade em ascensão

Desde a sua chegada a Portugal, o CrossFit transformou-se rapidamente de uma tendência de fitness numa comunidade robusta, com boxes espalhadas de norte a sul do país. Estas instalações especializadas oferecem um ambiente de treino único, onde o foco é colocado não só no desempenho físico, mas também na criação de laços de camaradagem entre os praticantes. Também, a crescente popularidade do CrossFit, especialmente evidenciada pela expansão das boxes por todo o mundo, reflete um potencial inexplorado no mundo das apostas desportivas. Embora tradicionalmente as casas de apostas se concentrem em desportos mais convencionais, a emoção e a previsibilidade dos eventos do CrossFit, como os renomados CrossFit Games, começam a chamar a atenção.

Benefícios comprovados do CrossFit

Estudos e testemunhos de praticantes apontam para os inúmeros benefícios do CrossFit, destacando-se a perda de peso, o aumento da massa muscular e a melhoria da capacidade cardiovascular. A natureza variada e adaptável dos treinos faz com que esta modalidade seja acessível a todos, independentemente do seu nível de fitness inicial. Além dos benefícios físicos, o CrossFit tem demonstrado impacto significativo na saúde mental dos seus praticantes. Um estudo publicado no Journal of Strength and Conditioning Research revela que o CrossFit pode contribuir significativamente para a redução de stress e ansiedade, além de promover uma melhoria no humor geral dos indivíduos. Esta descoberta é atribuída à combinação de exercício físico intenso e ao forte sentido de comunidade e pertença encontrado nas boxes de CrossFit. Estes elementos, juntos, criam um ambiente propício não apenas à transformação física, mas também ao bem-estar psicológico, evidenciando o CrossFit como uma prática holística de saúde.

A estrutura essencial das boxes de CrossFit

Uma box de CrossFit distingue-se de um ginásio tradicional não só pela sua comunidade e filosofia, mas também pela sua estrutura e equipamentos específicos. Estas instalações são desenhadas para facilitar um treino funcional diversificado, capaz de simular movimentos quotidianos e desportivos, promovendo assim uma forma física abrangente e equilibrada. Geralmente, encontram-se áreas designadas para halterofilismo, zonas para exercícios de ginástica e espaços abertos para WODs (Workout of the Day).

Entre os equipamentos essenciais encontram-se: - Barras olímpicas e pesos: Para a prática de levantamentos e outros exercícios de força. - Kettlebells: Oferecem uma ótima forma de treino cardiovascular e de força. - Cordas para saltar: Um simples, mas eficaz, instrumento para melhorar a condição física geral. - Anéis de ginástica e barras para pull-ups: Essenciais para exercícios de ginástica e desenvolvimento da força corporal superior. - Caixas para saltos (plyo boxes): Utilizadas em treinos pliométricos para melhorar a potência e a velocidade. - Equipamento para treino de mobilidade: Incluindo rolos de espuma e bandas de resistência, fundamentais para o aquecimento e recuperação. O crescimento do CrossFit em Portugal é um testemunho da busca contínua por um estilo de vida saudável e ativo. Com a sua capacidade de oferecer treinos desafiantes e gratificantes, o CrossFit não só proporciona uma via eficaz para o emagrecimento e a melhoria da forma física, mas também cultiva uma comunidade de indivíduos motivados e apoiados. À medida que esta modalidade continua a evoluir, o seu potencial para influenciar positivamente a vida de muitos é indiscutível. Read the full article