at home leg workout: do each move for 20 seconds, followed by a 10 second rest. There is one move missing though, which is 180 degree squats (optional): four squats, do a 180 degree jump, then do 4 squats again. If you are advanced, you can do 20 seconds on, 10 seconds off EIGHT times for each move, which gets pretty intense. 

(via tonned-tan-fit)

ONE week of eating clean, lifting, and cardio :) yaay


Do about 20 reps for each move, complete as many sets as you want, as long as you’re keeping proper form! Also, use a pair of paper plates, if you’re on carpet, or rags if you’re on a wood or linoleum floor.

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Keep your heads up.

(Source: betype)

Yesterday was leg day after 2 weeks of vacation, and

I cannot get up from bed. Sore is an understatement.

you got butt abs.

(Source: dyukulele, via strongaly-deactivated20130804)

I get a mini heart attack every time I walk into the Nike store.

(Source: iamdeliberate, via drwannabe)


you prevent me from doing cardio :(