#sumo squats

[shiftythrifting]

A very uncomfortable game.....

[fitnessmentor]

300 Squats Every Day for 30 Days Transform Your Body?

Squats: Try this fun challenge.

Please scroll down to the video to find out how it goes.

What are the benefits of strong legs?

Solid legs provide several benefits for your overall health and fitness with squats. Here are some of the key advantages:

Improved balance and stability: Strong legs help you maintain balance and strength, preventing falls and reducing the risk of injury.

Increased mobility and flexibility: Strong legs allow you to move more freely and flexibly, improving your overall range of motion and reducing stiffness.

Enhanced athletic performance: Strong legs are essential for many sports and physical activities, such as running, jumping, and cycling. Having strong legs can help you perform better and achieve your fitness goals.

Reduced risk of injury: Strong legs can help support your body and reduce the risk of injury to your knees, hips, and ankles. This is particularly important as you age and become more susceptible to injuries.

Improved metabolism: The muscles in your legs are some of the largest in your body, and building strength in these muscles can help boost your metabolism and burn more calories.

Increased bone density: Strength training for your legs can help improve bone density and reduce the risk of osteoporosis, especially for women.

Having strong legs is an essential aspect of physical health and fitness and can positively impact many areas of your life.

Video: 300 Squats Every Day for 30 Days

What are the muscles of the legs?

The muscles of the legs are some of the largest and most powerful muscles in the body. They are responsible for many essential functions, such as walking, running, jumping, and standing upright. Here are the major muscle groups in the legs:

Quadriceps: The quadriceps are a group of four muscles located in the front of the thigh. They are responsible for extending the knee and straightening the leg.

Hamstrings: The hamstrings are a group of three muscles in the back of the thigh. They are responsible for flexing the knee and bending the leg.

Glutes: The glutes, or buttocks muscles, are a group of three muscles located in the back of the hip. They are responsible for extending the hip and rotating the thigh.

Adductors: The adductors are a group of muscles on the inner thigh. They are responsible for bringing the legs together and stabilizing the pelvis.

Abductors: The abductors are a group of muscles on the outer hip. They are responsible for moving the legs away from the body and stabilizing the pelvis.

Calves: The calves are a group of two muscles located on the back of the lower leg. They are responsible for flexing the ankle and pointing the foot downward.

These muscles work together to provide strength, stability, and mobility to the legs and are essential for many everyday activities and athletic performance.

What are the best sets and reps for building muscle?

The best sets and reps for building muscle will depend on several factors, including your fitness level, training experience, and specific goals. However, some general guidelines can help you design an effective muscle-building workout:

Aim for 3–4 sets per exercise. Performing 3–4 sets of an exercise allows you to target the muscle group with enough volume to stimulate growth without overtaxing your body.

Perform 8–12 reps per set. This rep range is ideal for building muscle because it provides enough tension and stress on the muscle fibers to promote hypertrophy or muscle growth.

Rest for 60–90 seconds between sets. Taking short rest periods helps your muscles recover and maintain intensity throughout your workout.

Increase weight or reps gradually over time: As you get stronger, gradually increasing the weight or reps can help challenge your muscles and promote further growth.

Focus on compound exercises: Compound exercises such as squats, deadlifts, and bench presses work multiple muscle groups at once, making them highly effective for building overall muscle mass.

Incorporate various exercises: Using multiple exercises that target different muscle groups can help prevent plateaus and keep your workouts challenging and effective.

It’s important to note that muscle building is a gradual process that requires consistency, proper nutrition, and sufficient rest and recovery. Consult a certified personal trainer or exercise professional to design a workout plan tailored to your needs and goals.

Why is Consistency Important for Going to the Gym?

Consistency is one of the most important factors when going to the gym and achieving your fitness goals. Here are a few reasons why consistency is so important:

Builds habits: Consistently going to the gym helps to build habits that become ingrained in your daily routine. The more you go to the gym, the easier it becomes to make it a part of your lifestyle.

Increases progress: Consistency in your workouts helps you progress steadily toward your goals. When you consistently challenge your muscles, they adapt and strengthen, leading to better results.

Helps maintain motivation: Consistency helps to maintain your motivation and keep you on track with your fitness goals. When you see the progress you’re making, it becomes easier to stay motivated and committed to your workout routine.

Improves mental health: Consistent exercise has been shown to improve mental health by reducing stress, anxiety, and depression. Going to the gym regularly can be a great way to improve your overall well-being.

Promotes discipline: Consistently going to the gym requires discipline and commitment, which can help you develop these qualities in other areas of your life.

Consistency is crucial for achieving your fitness goals and maintaining a healthy lifestyle. By making exercise a regular part of your routine, you can build habits, make steady progress, stay motivated, and enjoy the many benefits of regular physical activity.

[freeonlineworkouts]

Mastering the 8-Minute Sumo Squats: A Quick and Effective Lower Body Workout

[kindahoping4forever]

AshtonIrwin: Prepare yourself, the following is a documentation of my current existence

- the first two are just me chillin during my morning guitar ritual, wake up and play

- bought a BBQ

- here’s where it gets strange, I’m practicing my fire twirling skills and in my head I seem to think that’s what they do at Pomona beach/ Huntington Beach New Year’s Eve 😂 big things coming from this

- “throwing ass” to prince on an FM radio in my house that I use for some reason now? It just feels good to listen too

- hungover at pampas Brazilian food at the grove

- getting massive beers with my bud @ mrjmachanson

- doing 100 sumo squats a day for the foreseeable future

- with my green Gretsch shooting a video in the forest in Malibu at night time, creepy but cool

Living La Vida Loca

Ciao! X’s 💋

[scleroticstatue]

Look I'm not Catholic, but when I'm about to do something stupid to my physical body, I find it helpful to have a physical sign of prayer like crossing yourself. So if you see me cross myself, you should probably stop me from doing whatever I'm about to do.

[ur-littlestgirl]

Rly wanna go rn the gym tonight but I’m so fucking sore 🥲

[cryptiique]

( @sparkhe​ )

               the eerie, too-slow thud in his chest feels so much more acutely foreign, a rhythmic reminder of where he stands. a phantom in the moonlit street of emon. a ghost hovering upon the step of the dark, sleepy visage of a normally extravagant shop. vax’ildan has remained in this shadow for the better part of several moments now. his desperation has brought him this far, staring at the wood grain of a door keeping him from him.

               from his sajan. but is he his sajan anymore?

               vax’s eyes squeeze shut as he forces his hand to rise and close into a fist, pounding on the door. once, and a pause, then an inhale. he’s begun. he has to commit. a series of pounding on the wood, impossible to ignore even from the back room. in his mind’s eye, he can picture the trek it must take. through the shop, bypassing the magical traps, through a back door, down and down until the path finally ends when his mind reaches his lover. he knows his building well, the person within. gods, does he know him so deeply. knows the agony vax would have surely put him through, the grief of a year apart.

[ancientroyalblood]

Full-Body Dumbbell Workout: Build Strength Anywhere

Dumbbells are one of the most versatile pieces of equipment available, allowing you to build strength, improve muscle tone, and increase endurance without needing a fully equipped gym. Whether you’re training at home, in the gym, or while traveling, dumbbells offer endless workout possibilities. This full-body dumbbell workout will target all major muscle groups and can be adapted to any fitness…

[nhrepon]

Sumo Squat Exercise to Improve Glutes and Legs

Shaped glutes and toned legs give you an outstanding look. ⁤Are you worried about your lower body muscles and looking for an excellent exercise to sculpt your glutes and tone your legs? Sumo squat exercises are a highly effective workout that targets the muscles in your lower body, giving you a well-rounded posterior and strong, toned legs. ⁤ Sumo squats are executed with a wider stance than…

[rulesforthedance]

me tomorrow, in these exact shorts but with leggings under them

[freeonlineworkouts]

Sumo Squats: What Muscles Do Sumo Squats Work?

[megagrow]

Gym Stance Hack is an easy and effective Gymnast's Foot Support for improving foot injury prevention, balance, power and flexibility. Visit- https://www.youtube.com/shorts/nFXVPnAVw_o

[genghisfitness]

Squats vs Sumo Squats: Vor- und Nachteile und Unterschiede

Squats-Varianten sind reichlich, und es ist hilfreich zu wissen, welche wirklich nützlich sind, wie sie vorteilhaft sind und ob Sie ihnen Aufmerksamkeit schenken sollten oder nicht. Eine Variante, die im Fitnessstudio häufig zu sehen ist, ist der Sumo Squat. Aber wie ähnlich / anders ist es im Vergleich zum traditionellen Squat? Sumo Squats unterscheiden sich von Squats, da sie eine viel…

[bee-wg]

Year 2:

“Jay! What the Flip?” It’s the ass crack of dawn, and Theo is already trying his best SpongeBob impression.

“Whaaat?” I yelled back with a mouth full of pancakes.

“You put your dirty clothes on my bed again!” He squealed.

”Dude, you asked for it. What are you whining about?”

“Boys, What did I say about yelling in the morning?” She yelled.

“Yewn, bwintow!” I think Dad was telling us to break it off, but he’s too lost in the Cream Cheese Danish.

Can’t blame him. Delicious and high protein? There’s nothing better.

Theo rushed down with a constipated face. 

“Ewww. They’re still wet to the touch. Wait. Is it dripping sweat?”

Okay. I overlooked the wet part, but he asked me to have it. 

I’ve been cleaning out some gym clothes that don't fit anymore, and Theo wanted some. I’ve decided to fully commit on football and my stocky phase, so I gave that shirt one last try yesterday. It was definitely not made for a more rugged build person. As I walked around the house, I unknowingly soaked it. I used to be disgusted with sweating. I would shower and wash the clothes by hand after each morning run. Recently I’ve been sweating a lot easier, but Dad told me to look at the bright side of things, and I do see it. Usually I would only sweat when I get a real good workout. Since it's easier to sweat buckets, that means I’m getting lots of exercise.

That leads back to this. I don’t feel as compelled to wash them anymore. They’re the result of my hard work on the journey back to being shredded. 

“No more pancakes in the morning for the month.” He said.

“What?…But…You can’t do that.” 

His face tells me, “Yes, loser. I can.”

***

“What happened, dude? Your cat died?” Brad asked.

This is supposed to be an easy practice because it’s the last before the summer. I guess Coach woke up and chose violence. 

I’ve been only doing a few yards of Quick Steps and Sumo squats. My lungs are now collapsing.

I’m only 230 pounds; there are players heavier than me doing better. I’m doing something wrong. It must be because I didn’t have protein pancakes for days.

“Dude, you there?” Brad asked.

Trying not to wheeze, I replied.

“Yeah, S’all good. I’m just hungry.” 

It would be an understatement. When you’re used to protein goods pumping your belly full of energy every morning, what does five English muffins and some hash browns even do?”

“Hahaha, classic Jay. You’re the man.” Brad answers with a slap on my back.

“Gosh, you’re getting sweatier than Aiden.” He said in disbelief.

“Oh, by the way. Aiden’s going to Costco to buy a speaker for our dorm. You mind giving him a lift?” Brad asked.

“Bad timing man, my dad broke the old Toyota. It’s taking a long time to repair.”

“No problem. I’ll see you next semester then. Take care!” Brad waved as he sprinted out of the field.

***

I felt like I could eat a horse when the bus arrived. I passed through the usual stops, and finally.

The warm smell of chicken nuggets invites me.

I pull out my phone and check. Ten consecutive days. I can definitely redeem a free meal today.

“Welcome, what can I get you?” The cashier asked.

“Can I have the Double Western Deluxe Combo?” “ I have the loyalty discount.”

“Thank you, here’s your number.”

After what felt like forever, they finally called my number. 

It’s a pretty big meal, but today’s situation calls for it. 

I’ve been doing pretty well sticking to a fries-only diet when I’m here. With some occasional burgers and soda thrown in, I’ve accumulated a few thousand points to have meals like this once in a while. The only downside is the bus here takes way too long. I guess it’s better than the neighbours knowing I’m a regular customer. 

As I finished the fries, I saw a guy wandering outside with my university’s gym bag.

Wait, is he from the team? 

Wait, is that Aiden?

No. Shit, Is Aiden waving to me?

He’s probably waving to someone else.

Then the door’s jingle chimes.

“Yo, I didn’t expect to see you here!” Aiden said.

My alone time is ruined.

“Yeah man, me too. What brought you here?” I asked.

“Just bought the speaker and couldn’t find any restaurants here. I thought Costco had a food court.” He looked down at my plate.

“Whatchu havin’? Oh Damnnn, that’s a chunky burger!” He said in excitement.

“Haven’t had them in years, my mom hates that shit.” 

I just wish to crawl into a hole at this point.

“Yeah, my mom hates them to-” 

“I should have one too.” Aiden interrupted.

”What?”

Then he came back with a smaller combo with a box of salad.

“Oh man, I’ve been wanting to have a taste for so long,” Aiden said with glittering eyes.

He got a few bites of the burger and fries, then moved on to the salad.

“So what are you doing this summer?” I asked.

“Oh, not much. Probably hang out with the guys. My dad wants me to go to a training camp though. It’s not like I will play football after college anyway, so what’s the point?”

Then we talk about dorm drama and who the coach is going to recommend to the NFL scouts.

He is actually quite chill to talk to. 

“You don’t like it?” I point down to his unfinished burger.

“No, it’s the best thing I’ve had in years. Definitely beating celery or carrots. I just have a diet going on, and I kinda impulse bought this.”

“I could finish it for you.” I offered.

“Really? Thank you so much dude!” He said.

“You’re actually pretty fun to hang out with. I always thought you had a stick up your ass.” He added unhelpfully.

By the time the last of his burger and fries disappeared in my stomach, I was ready to sleep it off when I got home. 

My phone rang, waking me up from sleep. It’s 2 AM.

Probably Number Seven. He always calls at an odd hour. 

I picked up the call.

“Duuuuuuude, I didn’t know you go to fast foods. I thought we don’t keep anything from each other.” Instead of number seven, Brad said.

“Jay, knock it off,” Theo grumbled on the other side of the room.

“Keep it down, Brad. What is it?” 

I knew shit would get out of the bag sooner or later. At least I had two weeks of peace.

“Next time let me join too!” Brad said.

What the hell is up with these people? 

“Fine, whatever. Let me go to sleep.”

“Thanks a lot, man. I’ve never had fast food before!”

I have the feeling that this is going to bite me in the ass later.

Brad is calling me. Again.

“Dude, what?” I asked calmly.

“Woah, no need to get so worked up.”

“I asked some of my mates, they all agreed to meet up at the mall’s parking lot,” Brad said.

What is going on? It’s only been five hours since he last called me.

“Don’t forget to bring your laptop and an empty stomach! It’s gonna be an epic summer.” Then he hung up on me.

I should be used to Brad’s bullshit by now. He’s been like this since high school.

The bus on the way there is as tedious as usual. 

Why did he tell me to go with an empty stomach? Didn’t he know that I get really grumpy without any breakfast? It’s worse now without pancakes.

He looks at me eagerly, like a dog finding its treat.

“What is it, man?” I asked as he led me to the back of the restaurant.

Then, no Harry Potter bullshit, he opened the wall.

“What the hell? There was a room back here all this time?”

“Wait, Brad. You rented a party room?”

“It’s sick, right? I thought we could chill here for the summer, and go to the river nearby when we’re bored. Oh, I also brought the guys here. And a projector!”

“How did you afford this? I didn’t know you were rich.” I look at the big ass room with my friends in there already playing video games. Even Aiden the snitch is here.

“Oh, I have a pretty successful OnlyFans account. I thought I could spend it on you guys.”

“…”

“…”

“Good for you, man. Gotta hustle in this economy.”

He ordered a party combo with a bunch of salad. Then we started playing video games. It wasn’t until I was on a losing streak playing Yoshi on Mario Kart, I realized. They were staring at me expectantly.

“What?” I asked.

“So…Can you help us finish?” Aiden said.

Oh no. Not again. I turned to look at Brad.

He responded with a toothy grin.

“Please Jay, you have, like, the biggest appetite out of all of us. Look at all this free food going to waste. I bet you’re still hungry.”

“There are five of you,” I said.

“Marcus can help,” Brad added.

“Wait, me?” Marcus said.

He’s the team’s linebacker. The only guy bigger than me.

“Fine. At least it’s free.” I said reluctantly.

The fact that all of the juicy meat is screaming for my attention might be clouding my judgment.

We continued playing games, watched some movies while I munch

It was pretty fun. I got to talk to the people I wouldn’t usually talk to.

For example, I didn’t know Braxton played piano or Oscar was a hardcore Pokémon card collector.

The rest of the summer continued and the guys would meet up about three times a week.

I should’ve said no the second time Brad asked. But how can I let the food go to waste when the guys need me?

Marcus doesn’t come often because he’s occupied with his boyfriend. So the guys developed a way for me to eat all of their share. I would drink a dubious amount of water to expand my stomach in the morning, giving me more space. 

It was incredibly stupid, but when the guys cheered me up while I devoured the last of the remains, I felt pretty proud of myself.

By the end of the summer, not wanting to waste the last of our freedom. Everyone has been scrambling for things to do.

That’s where Brad’s dad comes in. He organized a BBQ party by the beach and invited all the football Dads from high school who were still in their little group chat. Of course, we are invited too.

“Oh come on, Jay Jay. You have to go, or else I’m gonna be all alone.” Brad whined.

“No Brad. You’re gonna be with twenty people, you won’t be alone.” I replied.

“If you’re worried about not having any swim trunks that fit, you can borrow from my old man, or we could go shopping together.” Shit, he’s awfully insightful.

“Your dad is like, 500 pounds. I’m not that fat, dude.”

Then Theo asked me if he could join cause he had grown out of his swim shorts too. Whatever that means.

That’s how we ended up here with Brad showing me an ugly Hawaii print speedo with a blue Jay on it, and Theo laughing his ass off with him.

“No, I’m not going to wear that,” I said for the final time.

“You’re no fun, Jay,” Theo said.

“Right? This guy gets it.” Brad replied to him.

“So you’re the culprit who made Jay fat,” Brad asked.

”Dude, you don’t know the half of it. I basically sacrificed myself to advance his cooking career.” I added.

“I don’t know. I would think taking care of his laundry, dishes, and meals, just to have him burp in my face and snore at night makes up for it. If anything, I'm doing too much. I should stop doing the protein pancakes agai-“ 

”Theo! You’re literally the best chef in the world. I am honoured to be your Guinea pig for the rest of my life.” I said.

He smiled 

Yes! Crises subverted.

“Hahahahaha you two are so strange.” Brad, who is still listening, said.

The possibility of protein pancakes being taken away from me sends shivers down my spine. I try to refocus on Brad’s shenanigans.

He came out of the fitting room with a professional swimming Jammer.

Why did he even take his shirt off? Goddamn washboard abs.

“Don’t you think it’s too extra for the beach barbecue?” I asked.

“I think it fits him nicely,” Theo said.

“Theo, you get me,” Brad said, then winked at him.

Is he trying to rizz my cousin?

“It’s my turn!” Theo said, grabbing a few trunks he chose.

Then he came out, without a shirt too, wearing a bright orange swim shorts.

“I see you’re putting my gym membership to good use.” Goddamn washboard abs, where did that even come from? Now that I think of it, he’s been fitting my old gym clothes better.

“You look awesome, Theo. The orange fits you nicely.” Brad said.

“I guess it’s my turn,” I said without enthusiasm.

After struggling to pull it up my ass. I walked out with the ugly print forest green trunk that’s wedged between my inner thighs; with a shirt on, thank you very much.

“Woah, look at those hefty thighs,” Brad said.

I’m out of options, and there’s no way I’m walking into another swimwear store again. So we made our way to the counter.

The day for the beach finally arrives, and I can already feel the swim trunks digging into my ass.

What’s more annoying is that Mom and Dad are now angry at me.

I would be angry at myself too.

Now I’m in a car with no AC, listening to how I should make better life choices.

“Jay, I didn’t think you would sneak off for fast food without telling us.” Mom said.

She caught the extra burgers I sneaked in to munch on at night this morning.

“Jacob, don’t you remember what I told you about garbage food?” Dad asked.

He said my full name. He never says my full name.

“If you want fried chicken you could ask mom to make it. You know it’s healthier at home.” Dad said.

“Am I not making enough, Jay?” Mom asked.

“I’m sorry Mom, I know I shouldn’t go,” I said.

“Don’t worry about it, honey. We can get through this together. If you want more fried food, Theo and I will make lots of it at home.”

“I got you, Jay,” Theo said, patting my shoulder.

We finally got to the beachside. After finding a shade to park our car, Dad struggled a bit to get out of the car. It seems like the old Toyota is seeing its last days. We might need to upgrade the car soon.

I know Dad is probably not mad at me, but his disappointment was worse.

Hopefully he can forgive me after getting some barbecue in his stomach.

We started setting up the chairs with Brad’s dad as more of my high school friends and their dads started coming in. I haven’t seen most of them since we graduated.

Dad went to greet them and it looked like he fit right in.

He was the Dad everyone’s dad was jealous of but couldn’t help to like him.

I was pretty shocked when I heard Dad wanted to come because he always declined their barbecue invites. 

He was the fittest of the group, but it looks like he is one of the heavier guys here. Dad told me he’s almost 260 pounds now, so Theo and I will probably lose again this year.

I feel conflicted. I wanted to look like Dad before when he had chiselled abs, but I also want to look like him now when he has a much larger presence with the same amount of confidence. I can’t do either correctly.

“You daydreaming, bro?” Brad said.

“It’s nothing. Let’s get the boxes out,” I replied.

“Just so you know, you can tell me whatever you want, Alright?” He said.

“Thanks man, appreciate it.”

He’s too pure to know about my problem with how my abs or belly doesn’t look right.

We got the tablecloth pinned in place to withstand the wind, then set up some disposable tableware.

“Good job, son,” Dad said as he patted my back.

I smiled for the first time today.

Brad’s dad put us on watch duty for the grill while I fought not to drool on the food. 

I’ll get my share. Old people first.

“Jacob? You’re all grown up! You’re a big boy now, almost as big as me. I bet you made your father proud.” Mr. Lancaster said. 

“Mr. Lancaster, you’re here! I didn’t know you were coming.”

He used to take me to his house with Ms. Lancaster when my mom was busy, or when Dad was substituting for other teachers.

Avery and I used to-

Wait, Avery is here?

I looked around to scan everyone.

“Oh, my boy is having a problem with his car, so he is probably not coming.” Mr. Lancaster said.

“We have the same issue too; it’s been a mess. Say hello to Avery for me, eh?”

“Of course, good to see you, Jay.” He replied.

I sighed in relief. I don’t know what to say to Avery if he comes. I missed him, but I also ignored him a couple times when I spotted him at the fast food place.

We served for an hour and a half. I probably lost the 60weight pounds I’ve gained, and my stomach is definitely deflated now.

Note to self: If I ever need to lose weight again, just stare at tasty barbecues all day just to have none of it.

“Ahem. Woah cool! Look at that shiny thing over there. I’m going to go fetch it!” Brad said suddenly, then ran off.

“Wait, you still have your-“

He ditched me.

I tried to flip over both of our grills to no avail.

“You need help?”

“Ahhhhhh!”I yelped.

Ave laughs with his usual lopsided smile.

“I thought you were,” I said.

“Dead? No. I caught an Uber.” Avery said.

“Right. Long time no see.” I reached out my hand for a shake.

“Seriously, Jay? When did you start doing that shit?” Ave said.

Same old Avery then. I took my hand back and hid a grin.

He looked so different I didn’t know how to react. By the looks of it, he’s almost doubled my weight, maybe around 450s. 

“Haven’t seen you in a while. You look good.” He said.

“You looked good too.” Now that I see him closely, it suits him, makes him look sturdy. His ass is hanging out in the back like a bra though.

“What were you up to this past year?” I asked.

“Well you know, I screwed up the football scholarship. But it’s the best thing that could’ve happened to me.” He said.

“I was pretty depressed for a bit, so I decided to go on one of the self-searching trips to some countries and states...”

Then he told me about the kind people and assholes he met on the way, as we finally sat down with our share of Barbecues.

Ave said that he got to eat food he never imagined existed, learn about cultures that changed his perspective on things.

He said he has never felt freer of any emotional constraints than he is now. I couldn't stop my smile from forming. I’m really happy for him.

He has always been harsh on himself. When school didn’t work, he dedicated his all to sports. On his way there, I felt like I lost a friend.

We talked for hours about the airplane seats being a bitch and how he’s sorry for whoever sat next to him, or about how I am addicted to fast foods and pancakes. He’s probably the only one I know that can relate.

I was lost in the conversation, with Brad interrupting occasionally with strange looks of wiggling eyebrows or smug smiles. I really don’t know what he’s on.

It’s when Dad is folding up the seats, and Brad’s dad cleans up the grill. Ave asked me.

“Wanna do this again sometime? My dad’s coffee shop has a new brownie coming up that he’s really proud of.”

Yes, of course. I wanna learn more about you and be friends again.

“Sorry, men. School is going to be busy. I also need to focus on football more this year, or I will get too fat to play.” I said.

“No problem Jay. You know I’ll always be there for you.” Avery said.

I tried to one arm hug him and he fully embraced me. His body is so warm and unbelievably soft.

For a moment, I wished I was proud like him. But I’m not free like him

Gathering supplies Dad brought, I walked back to the car, forgetting to ask for his number.

The school year started without much fanfare. But the feeling of estrangement grew.

Hanging out with the team was fun, but playing the game just doesn’t bring me the same amount of rush and anticipation anymore, instead, I look forward to the meal after the game that brings me the rush. It’s not like I was playing the game much anyway; I’m a glorified Waterboy now. My job is to refuel the Gatorade or water, then squirt it into the guys’ mouths. After that, I just need to hand them the towel and sit back to finish my hot dog. 

I know the team appreciates me. I would keep doing it for them if not for Coach’s disappointing stares. He probably thought I would be a star player like Dad, but I ended up fatter than the linebacker. I would be disappointed too.

My decision was made following the buzzing call of our defeat.

Chapter 3 ->

[fourmoony]

𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐭𝐫𝐚𝐢𝐧𝐞𝐫

f!reader x Personal Trainer!James

summary: reader has a massive crush on PT!James

cw: working out, weight training, pointed out muscle definition

"You've got three more, for sure." James urges you on, looking far too relaxed for your liking where he stands above you, his arms crossed over his chest and his stupidly big muscles bulging against his thermal long sleeve.

Your abdominal muscles feel like they're ripping apart. If you weren't concerned about the ten kilogram kettlebell falling from where it's raised above your head and cracking your skull open, you'd consider throwing it at James' stupidly amused face. You raise your legs, put them back down and James counts, "Two more."

It takes every bit of energy, every morsel of motivation to finish the final set of leg raises, and you allow the kettlebell to tumble out of your grasp and to the left with a loud exhale of pain. You've been attending Personal Training with James long enough to not be embarrassed about the groan that follows, or the way you curl up into a ball. It's nearing the end of your hourly session, and James laughs at your dramatics. "You're not gonna catch your breath with your lungs constricted like that." He chides, and his hands comes into view.

You grumble, hating that you know he's right. Your muscles squeeze uncomfortably as he helps you up, despite you allowing him to take most of your weight. You've seen him workout, before, you know he pulls double your body weight with ease. He smiles wide when you're standing, gives you a little tug until you're stumbling closer to him. He smells like the gym, a little bit of woodsy cologne.

Your cheeks heat and you release his hand with a quiet, "Thanks." It's not like you're blind, James is beautiful. He's ripped and he's tanned, and his hair is stupidly soft. But it doesn't help that he's cheeky and funny, or that he's such a nice guy you always feel guilty for the profanities you spew at him on shoulder and back day. James picks up your abandoned kettlebell with ease and sets it on the bench you've claimed in the small studio gym.

"You good to hit legs for a couple before we finish?" James asks, and you know you don't have much of a choice because he's already turned and is walking towards the barbell weights in the corner.

You hum, reaching for your bottle of water, "Sure."

James lifts two twenty kilogram plates and walks them over to where you're standing. You try not to look at the way his muscles pop with the weights in each hand and James pretends not to notice you growing flustered. He sets them down next to each other and does the same again. By the time he's done, you've caught your breath.

"Elevated Sumo Squats," He gives you a knowing grin. He's fully aware how much you hate these, and he's unapologetic about it. "You know the drill, foot on each set of plates, squat until the kettlebell touches the floor."

You nod, "'Kay."

James holds out a hand as you step onto the weight plates, careful they don't slip out from under you and then hands you the kettlebell. "Try for ten. If you get to ten, we'll go for twelve."

You huff, a smile playing at your lips, "Just say try for twelve, James."

"Okay," James grins, "Go for twelve."

With a petulant eye roll, you start. The first set is never the problem, and James knows this. He watches you closely, an eye on your form at all times. You try not to think about the fact half of his job is staring at your ass, and you definitely try not to wonder if he likes what he sees. Sleeping with your Personal Trainer would be wildly inappropriate. You know James takes his job seriously, but it's hard not to imagine such things when he's standing over you muttering affirmations and praise. It's even harder when he reaches forwards, his fingertips grazing the top of your ass cheek, his voice low as he murmurs, "Keep your head up, back straight. You'll feel it more here."

You nod, mouth dry. "Like this?"

James nods at your corrected form. "That's ten, try two more."

The weight thuds against the ground when you're done and James helps you off of the plates. "How'd that feel?" He asks, fingers gentle as they grasp your wrist, turning it until he can read your heart rate from your smart watch.

"Like I'm gonna be waddling, tomorrow."

James huffs a laugh through his nose, "Well your heart rate is in zone four."

"Gross, so unfit." You snatch your wrist back.

He shakes his head, hands you your water, "Means you're working hard, pushing yourself. And pushing yourself gets results."

You answer with a shrug, swallow the water. James takes it back, nods his head to the plates. "Go again, this time, hold a half squat on the way back up for a couple seconds."

"That's hateful. You're being hateful."

"You got it." James encourages.

James' eyes your form carefully, nods subtly to show he's happy with it. "Working tonight?" He asks.

He has an incredible talent for making conversation at the worst times but you indulge him nonetheless, always willing to talk to him outside of what muscles you're working, and how to correct your form. "Nah. A rare day off."

"Lucky."

You smile, "Yeah, I feel so lucky right now."

James laughs. He laughs like a summer breeze. His eyes light up and his lips twitch. For a guy who looks like he could drop absolutely anyone who came near him, he's incredibly soft-hearted. It always stuns you, how kind and bright he actually is.

"You have clients til' late?" You ask, even though it feels like your lungs might explode.

"Thats eight," James tells you, "No. Just one after you."

You nod, "Early finish. Work harder, Jamie."

James unfolds his arms to point at you, tsking before he orders, "I was gonna have you stop at ten. Go for twelve, now."

It goes on like that through your final set, steady conversation that barely leaves the area of general small talk. You help James put the weights away, even when he tells you not to bother, even though you can only lift one where he lifts two. He checks your watch again, is happy with how hard you've pushed yourself.

"Are we taking progress pictures, this week?" You ask, scooping up your water bottle and car keys.

James shakes his head, "Next week, but I wanna show you something."

He guides you to the mirror against the weight wall where he stands behind you. It's hard to ignore the way he towers over you, almost swallowing you whole, and the inappropriate thoughts that spring to mind, the things you could do in the mirror, the things you'd love to see him do. You swallow. James lifts his hand, his fingertips grazing your shoulder, "You see how your shoulder is more rounded, now, instead of flat?"

You nod, scared to speak.

"That's muscle. It's the same here," His fingertips blaze a burning trail down your arm, "Your biceps, your abs," They skim over your waist, dip around your back, "Your glutes, your thighs, calves," He removes his hand, fingers flexing at his sides as though he's physically straining not to touch you. "All the muscle is growing. You're getting along so well you don't need progress pictures to notice it anymore."

Your face feels like it's on fire, your body leaning back into him until you feel the heat of his body, your shoulder brushing his arm. "So you're worth the money, then?" You ask, voice hoarse.

James smirks, his eyes lighten a little, "Oh, for sure."

Your eyes meet in the mirror, his head tilts a little downwards into a nod. "Same time next week?" He asks.

"That works." It comes out in a breath, your eyes unable to leave his.

You're not sure what normal behaviour is from a PT, but this doesn't seem like it. The thought of him acting like this with other clients makes your tummy twist uncomfortably, and you come to the startling realisation that you may be well and truly fucked. There's a reason you look forward to going to the gym, even though it takes all of your energy, there's a reason you save your nicest gym sets for the days you attend training. There's a reason you find yourself purposefully having the wrong form, if just to feel James' touch. It's wildly inappropriate, you know that. But you can't stop it or change it.

James nods, "Okay, well. You did great today. You should be chuffed."

He's so genuine, so nice, so fucking handsome. His brows hook in the middle at your hesitation, the way you force a smile onto your lips as you step away, turn to face him. "Thanks, James."

"Give me a message if you need anything, but if not, I'll see you next week." His eyes flick to the metal door, which creaks open and his next client comes through.

You hate the way you feel relief at the man who waves at James, the fact it's not some beautiful, toned woman. It makes you feel childish.

"Cool. Bye, James."

He waves, letting you start to walk away before he approaches his next client. The door swings shut behind you after a small smile to the man waiting, the cool air dousing you with a cold, startling reality. Your relationship with James doesn't extend past the gym, past a professional setting where you're paying James to train you. He'll never see past that.

And if James is inside the gym getting shit from his best friend about flirting with his cute client, about being so stupidly infatuated that he's come into work on his day off just because it suited you best, well, that's no ones business but his.

[oceane4loveu]

Victoria’s secret full body workout

OUTER THIGH

60 DUMBBELL SIDE LUNGES (ALTERNATE)

30 DUMBBELL STANDING OUTER THIGH LIFTS (EACH SIDE)

50 LYING OUTER THIGH LIFTS

50 HALF BRIDGE SIDE ABDUCTIONS

50 WALKING LUNGES

INNER THIGHS

30 INNER-THIGH CRISS CROSSES (ALTERNATING)

15 INNER-THIGH CIRCLES (EACH SIDE)

50 SUMO SQUATS

CALVES

100 CALF RAISE PULSES

100 PLIES CALF RAISE PULSES

100 TOES-IN CALF RAISE PULSES

50-STEP FARMER'S WALK

GLUTES

50 SQUATS

2-MINUTE WALL SIT

50 DONKEY KICKS (EACH SIDE)

50 DONKEY RAISES (EACH SIDE)

30 LEG HALF BRIDGE CIRCLES (EACH LEG)

100 SWIM KICKS

WAIST/OBILQUES

30 SIDE HIP RAISES (EACH SIDE)

100 SIDE HEEL TOUCH CRUNCHES

50 BUTTERFLY TWISTS

200 CRISS-CROSSES

60-SECOND VACUUM

STOMACH/ABS

20 LYING DOUBLE LEG LIFTS

20 REVERSE CRUNCHES

10 SINGLE-LEG BALL ROLLS

12-MINUTE PLANK

10 1-2-3 PULSES

10 DIGS AND DRAGS

ARMS

40 DUMBBELL BICEP CURLS (ALTERNATING)

10 PUSH UPS

10 DIAMOND PUSH UPS

1-MINUTE GOLF BALL ARMS (EACH DIRECTION)

11/2-MINUTE CHEST PRESS PULSE

10 SINGLE-LEG TRICEP DIPS (EACH SIDE)