#What is the No 1 Glute Exercise?

[freeonlineworkouts]

Glutes Workout: What is the No 1 Glute Exercise?

[shotoh]

❝ SO… ASS, T!TS, OR THIGHS? ❞ feat. itoshi sae

— what’s his preference?

cw + tw. 18+, smut, minors dni, fem!reader, dom!sae, all characters are aged up to over their 20s, sae’s ogling you (respectfully and as your boyfriend), backshots, oral (f!receiving), pet names (sweetheart, love), lowkey exhibitionism, spanking, hinted creampie, brief religious imagery idk i’m putting this here just in case

notes. kaneshiro did not know the demons he unleashed when he decided to tell us sae has an ass fetish...

ass.

sae’s a very straightforward man who knows exactly what he likes and dislikes. and to put it bluntly, he loves your ass. the man has a canon ass fetish and we’re going to respect his tastes to the t.

that isn’t to say he doesn’t have an appreciation for your other assets (i’m sorry) though. he always ensures that every part of you is loved and revered, whether by buying you clothing that emphasizes your beauty in all the right areas or exchanging subtle (and/or not so subtle) touches, ghosting his hand or straight up palming your lovely curves.

but if there’s ever a chance you catch itoshi sae slipping, it’s because of your gorgeous ass.

regardless if he’s able to admit it or not, sae is the reason why you two can’t work out at public gyms anymore. 1.) because he gets recognized way too easily as a world renown professional athlete. and 2.) because he can never stop ogling your ass as you’re working out. and, for an added bonus: 3.) because of what ends up happening after you catch him doing so.

there have been countless times, you’ve found yourself in a squat or pose which focuses on your glutes. while in those positions, your ass looks incredible, and sae is always there to let you know even if he never says so out loud. you’d be hands and knees on your mat, ready to do a few sets of leg kickbacks, and the midfielder will be a couple machines away, sweat clinging to his workout gear as he reaches for the water bottle next to his feet.

when he takes a swig from his hydro, his ocean blue eyes are evidently at an angle. if you draw his line of vision, you’ll discover he’s watching you go through your exercises. it’s almost a ritual for him, to observe and admire the way your butt is accentuated with every stretch, your muscles flexing along your well-developed curves as your seamless shorts cling to you like a second skin. all this is done out of utmost respect, of course. at least that’s what sae likes to think.

you’re not at all oblivious to his wandering eyes, and sometimes you like teasing your audience, angling yourself in a way that allows him a clearer view of your movements. after you finish going through the motions, you stand up from the mat and stretch before turning over to send him a cheeky little wink. to add more oil to the fire, you bring your hand behind you and lift your cheeks, before releasing them to let them bounce before his eyes.

it’s downright hypnotic and sinful, but sae can’t help but indulge in the devil as he swings his towel over his shoulder. then, he immediately drags you in the showers with him to watch your ass bounce some more, pistoning his hips against you and splitting you on his cock under the running waters.

“what did you think was gonna happen when you pulled a stunt like that, sweetheart? such a naughty girl,” he grunts, muttering curses about how well you’re taking him while his eyes are glued on the flesh ricocheting off his thrusts. honestly, he has some nerve reprimanding you when he’s the one who started it with his obvious gawking, but if it means you’ll be blissfully filled with his cum and creaming all over his cock, you don’t have any complaints.

eventually, sae has his own private gym installed in his residence. which is what he honestly should have done in the beginning given all the money he has, but his trips to overseas matches doesn’t grant him many opportunities to use it.

that aside, your prior antics don’t really change, except the two of you are much more shameless since you don’t have to worry about stray eyes or cameras everywhere. usually, you find yourself only a few sets into your routine before sae is bending you over the equipment while pulling your leggings down to your ankles. yet somehow he’s not tearing a hole through them, to your astonishment.

he has some class at least, but that means little when the midfielder prys your asscheeks apart with firm hands, fixated on how your glistening pussy twitches and your flesh overlaps between his fingers. “what do you want, sweetheart?” he asks in a deceptively gentle tone given his grip that makes you feel so exposed.

you crane your head, features flustered and hot. “cock, sae.”

“where?” his stoic expression acts ignorant even when he already knows what you’re about to say.

“inside me!” you cry and you’re met with a quick spank that stings your ass.

“manners,” he reminds you, piercing teal eyes glowing at the mild red imprint he left behind.

your voice is quieter but shaky, “i-inside my pussy, please… i’ll behave...”

“that’s all i wanted to hear, my love.” he rewards you with his lips over the faint mark on your skin, tenderly soothing the pain while worshiping you all the same before he moves away to line himself to your hole. he enters slowly, loving how your tight, yummy walls take him as his length gradually disappears. your nails dig into the leather beneath you, and you rasp a sensual cry as his cock deliciously kisses all the right spots inside you over and over again.

copyright 2023 shotoh, all rights reserved. i do not allow my creations to be published or translated anywhere else so please do not repost this or share my content on tiktok.

[em4nn3]

4ñ4 Masterpost - Everything I’ve learned

Restr1ct1ng in general

Calculate your TDEE or BMR and learn those numbers by heart!

1000 c4lorie$ under your bmr is a kilo per week

Making pvrg1ng safer

Wen using l4xat1ves, don’t use them for more than five days consecutively to give your gut a break

You can induce v0m1ting by shoving your index and middle fingers down your throat. Only do this sparsely since it is very dangerous

How not to b1ng3

DONT GO BORED! STUDY, SLEEP I DONT CARE

stay as far away as possible from fo0d. Out of sight, out of mind

Remember the last time you b1ng3d and how you felt

if you overate a bit, Don’t go “fuck it” and eat the entire kitchen. 100 calories over your limit is always better than 1,000

Exersize more

Try to burn atleast 100 c4l$ a day

Here are some discreet workouts you can do to burn even more even when sitting!(all of these are from numerous websites)

1. Knee extensions

Keep both knees together with your feet on the floor. Straighten one leg out in front of you.

Hold for one second, then slowly re-bend the leg until the foot is resting on the floor again.

Repeat on the other leg. Do a few extensions with each leg.

2. Toe lifts

Lift the toes of both feet, leaving your heels on the floor.

Replace your toes and lift your heels, gently squeezing your calf muscles as you do.

Repeat with your legs almost straight out in front of you.

Ankle rotations

This simple exercise is discreet and requires little effort – you could even do it during a work meeting. Start by sitting up straight in your chair. Then, lift one leg slightly above the ground and point your toes upward. Slowly rotate your ankle clockwise for 10 whole circles, then go counterclockwise. Repeat with the other foot and loosen up your ankles while seated.

Soleus pushups

Recent research has shown that exercising the soleus muscle in our calves is very beneficial to our health. Easy, seated soleus pushups can improve the regulation of blood glucose -- meaning it has similar effects on the body to those of a full body workout. The exercise consists of placing both feet flat on the floor. Sit up straight and lift up your heels and then relax your muscles. The back half of your feet will then land back on the floor.

Seated toe taps

Toe taps can help to strengthen and stretch your ankles. Start with feet placed on the floor and knees at a 90-degree angle. Slowly pull up your toes off the ground and bring them back down. Repeat for three sets of 10.

Glute squeezes

Muscle groups worked: glutes

How to do them:

Sit tall in your chair, with good posture.

Contract (squeeze) your glutes as hard as you can for 10 to 30 seconds, then relax.

Repeat 10 times.

My favorite websites and youtubers

abcdiet.carrd.co - a cute video game-esque website being a diet plan

distractions.carrd.co - 3d themed things to do when bored

edmedia.carrd.co - pretty self explanatory

skinnygossip.com - active 3d forum

@classyfairy on youtube: active 3d vlogger

"what is hunger" is a good pintrest keyword ig

[prettieinpink]

Hi lanny! Could you provide a guide on how to get into working out? 💗💖

GUIDE TO STARTING TO WORK OUT

hi lele 💝☀️ hope this guide helps you w your journey!!

The first step to working out is setting goals related to exercise, not physical appearance. Avoid things like fat loss, muscle gain, smaller waist, bigger glutes and so on. 

While you can make this a separate goal, the reason why I don’t want you to associate it with exercise is that we then allow the way our body looks to dictate whether we believe the exercise we’re doing is good enough. 

Exercise and body aesthetics are two different things. Exercise is a means of nourishing our body, soul and mind, while body aesthetics is how ‘good’ our body looks. 

On that topic, I want you to stop focusing on your physical appearance when starting to exercise and I want you to start implementing a new mindset shift about your body. Instead of seeing your body as something to look at, appreciate it for what it can do. 

For example, your hands create meals, hug your loved ones and help you with essential tasks. Your legs help you to get around, especially to your favourite places. Your stomach helps with digesting all the yummy food you eat. 

Some goal ideas:

Lift 15kg+ 

Be able to do a plank for more than 5 minutes

Learn how to do a push-up

Be able to run on the treadmill for 30 minutes 

Gain more stamina and exercise for longer 

Moving on, set a time each day in which you prioritise exercise. This can be for however long you want and the times can vary daily. 

So, during this period, you are not allowed to do anything else other than exercise. It doesn’t even have to be a specific exercise either, if you’re feeling lazy and laps walking around the house is what feels best, do it. 

However, avoid obsessing over working out and losing yourself to exercise. This kills motivation, in exercise starts to feel like another obligation in the day and not a privilege. 

Now, you have to choose what exercise is right for you. I don’t believe you’re limited to one exercise, if you want you can have more than 1. 

Gym – Perfect for a mix of strength and cardio, however not the best option if you want to exercise for free.

Yoga – Tones muscles while also being a mindful experience. Low low-impact, but recommend doing it after cardio. 

Cycling – Tones the legs and the glutes, but cycling may not be the best idea depending on where you live. 

running/jogging – Strengthens muscles and bones, however, if you don’t have flat areas, may not be the best idea. 

Pilates – Improves flexibility and tone, while still being low impact (still may be challenging).

Weightlifting – Makes you stronger and boosts your metabolism, best done at the gym. 

There are plenty of ways to exercise that I haven’t mentioned here, but these are just ideas so you can research the ones that suit you best.

I recommend talking to a doctor if you haven’t done exercise in a long time, as that can open up the possibility of injury. 

Then, once we have our goals, times and what we’re doing, we need to exercise. Implementing exercise in your life is best done slowly. 

Start with simple, and smaller versions of workouts, even if you think you can do more. Do this for about a week, then try to extend yourself with something harder. If it is too hard, don’t be afraid to go back a step. 

Make it fun, create a motivating exercise playlist or watch your favourite TV show while doing it. 

However, the main thing about exercising is that every day you are not always going to feel like it, but that is when we have to discipline ourselves, talk to the mirror and say; ‘Me exercising is a privilege, I get to nourish my body because I love and respect it so much’. 

This was the best way I disciplined myself into working out. Treating it like a privilege and something that is very benefical, rather than a painstakingly challenging activity.

Or, instead, you can visualise what you would look and feel like if you continue like this for the next 5 years.

[yes-divine-ruler]

Your Personal Trainer - Kai Anderson

Part 2

Summary: another private gym session between you and Kai leads to more kinky sex.

x fem!reader

CW: oral (k receiving), fingering, cum eating, degradation, (slight) public sex

wc: 2.5k

Part 1 | Part 3

To say you were nervous to go back to the gym for your second private session was an understatement. All that had been on your mind for the last few days was your personal trainer, his fingers wrapped around your throat, his thick cock stretching out your walls as he pounded you in the shower, the water cascading down his toned chest, the moans of pleasure that escaped his lips. It was distracting you at work, at home, and as much as you tried to ease the sexual tension with your own fingers it never quite felt the same. 

You sat in your car in the parking lot contemplating going inside. You didn’t know what you would do if he tried to act like it didn’t happen, or if it didn’t happen again. It was like an addiction that you had to satisfy. You decided you’d go in, sporting your most revealing sports bra, your cleavage tightly pushed together from the constraining fabric. Your eyelashes were thick with waterproof mascara in an attempt to appear more sensual to him, to show him that you hadn’t stopped thinking about him and that intoxicating blue manbun. 

You approach the front desk, another guy you didn’t recognise at the counter. 

“Hello ma’am, what can I do for you?” he smiled, looking up from his desktop screen to make eye contact with you. 

“Hi, I’m here for a PT session with uh, Kai Anderson?” you said shyly, looking around nervously for the man in your sexual fantasies. 

“Yeah, no worries, I’ll let him know you’re here,” he says, disappearing into a backroom off the reception desk as you stood awkwardly in your slutty gym gear. You were almost worried that Kai wasn’t here today, and you’d have to have a session with someone else. 

You suck in a breath as you watch Kai follow the man from the front desk into reception, chatting to him, oblivious to you standing there staring at him with wide, hungry eyes. He wore grey sweatpants this time, with a simple fitted grey t-shirt, his hair tied up just the way you liked it. He turned his head to make eye contact with you, his lips curving into a devious smirk as you offered him a small smile. 

“Well, if it isn’t my favourite client,” Kai said, coming around to the other side of the counter to stand in front of you. You blushed as his words, looking down at your sneakers as he chuckled softly at the obvious affect he had on you. 

“Come, let’s get started, I’ve written up a plan for you in the past few days,” you follow Kai into the gym, taking in the mouth-watering appearance of his broad back in his tight t-shirt. You knew this session was going to be even harder to get through than the former, now that your mind had substantial material to feed off. 

He held up the clipboard, coming into you from behind and placing it in front of you to read. You felt his chest press up against yours, freezing from the close proximity between the two of you. 

“Now this, is today’s plan. A mixture of glute focused exercises and abs, it said on your request that these were what you wanted to work on the most, although, I think your ass is fine,” Kai smirked at how tense you felt in front of him, moving in closer so that the erection in his sweatpants lightly brushed up against your backside. Your eyes wearily filtered through his work out plan. 

Single leg deadlift with bench support. 

Leg press. 

Hack squat. 

Lunges. 

Hip adductions. 

Ab circuit. 

Cool down

Rolling with foam roller. 

Blowjob. 

Your eyes widened at the last item on the list, heat instantly rushing between your legs as you thought of his thick cock hitting the back of your needy throat. 

“I- okay looks good,” you could hardly get a word out, as he moved from behind you and walked over to a bench. You followed, as he set down his clipboard, both of you knowing what was on the list and neither of you acknowledging it until you had to. 

He grabbed an 11 lb weight, setting it down next to you as he encouraged you to place one bent leg on the bench, the other foot still touching the floor. You leant over to pick up the weight, beginning to start your first set of single-legged deadlifts. Kai sucked in a harsh breath behind you as he watched you bend over, again and again, acknowledging the already damp patch at the middle seam of your tights. All he could think about was how your cunt felt clenching around his cock, and the whimpers that escaped your pretty little mouth as he savagely pounded into you. This session wouldn’t only be hard for you, but for Kai too, who was eager to get through the plan as soon, and as quick, as possible. 

“Good, you’re doing so much better with your form today,” he encourages, placing a guiding hand on your lower back, pressing back up against your ass from behind as you finished the set. 

“Thanks Kai,” you mutter in reply, a small almost unnoticeable moan escaping your lips as his hand travels from your lower back to your ass, running down the middle seam of your tights towards where you needed him most. 

His hand retracts almost as quickly as its placed there, a small whimper escaping your lips from the loss of contact. A low chuckle escapes Kai’s lips as you look up at him in desperation, he loved the control he had over you. 

“Hey Anderson?” 

Kai turns to face the guy who was previously behind the front desk as he tosses him a lanyard with a multitude of keys. 

“Lock up for us after your session? The gym is closed, so you shouldn’t have anyone else come in,” he smiles as Kai agrees, bidding him a goodnight and watching as he leaves through the glass sliding doors at the entrance. A smile crosses your face knowing that the two of you are now alone, and that anything is possible now that the gym is yours. 

“Right, next exercise?” Kai grins back at you, as though he was reading your mind. 

Kai continued to touch you here and there throughout your workout, his fingers trailing the front of your thighs as you sat down in a squat on the hack squat machine, his arms wrapping around you front behind and determining the angle of your hip during hip adductions. All of it was informative for him, but it only made you grow more lustful for the man by your side. 

When you’d finally completed the last round of your ab circuit, you were drenched in sweat, your cleavage and face sticky from the perspiration. Kai thought you looked so fucking hot tired and worked to your limits, it only made you more compliant to his commands. 

“Now for our last exercise…” Kai smirked as your face blushed impossibly redder, sitting on your bent knees as you tried to steady your breathing. It wasn’t helping that your hands rested on your thighs, your arms pushing your cleavage together making your chest look unbearably good. Kai stepped forward, his crotch in line with your face as you looked up at him from under your thick eyelashes. 

“Here?” you asked him confused, furrowing your eyebrows. 

“It’ll happen wherever I want it to happen, I give the instructions here,” Kai reaches forwards and grips onto the ponytail at the back of your head, pushing your face towards his clothed erection. 

“Look how turned on you’ve made me, wearing that slutty little sports bra- you know exactly what you’re doing,” Kai’s eyes turned darker, his grip on your hair tighter as he pulled down the elastic waistband of his sweatpants. With nothing on underneath, his thick cock sprung free, a gasp escaping your lips at the pleasant surprise. 

“Open,” Kai demanded, gripping onto his erection in his hand and guiding it towards your parted lips, “stick out your tongue.” 

You obey his commands, sticking out your tongue for him as he runs the tip of his cock against it. He groans at the warm wetness of your tongue, before you open your mouth greedily to take the tip in your mouth. He doesn’t object, instead harshly pulling on your hair to slam his cock into your mouth. Your eyes well with tears from the forceful contact with the back of your throat, but you only get more turned on from it. 

Kai fucks your face, his tip hitting the back of your throat over and over, ignoring your gags and pleads between short breathes. Your hands shoot up to his thighs, holding tightly onto the skin to try and alleviate some of the forcefulness.

“Look at me while I fuck your pretty throat,” Kai forces your head upwards, your face soaked with tears as he growls at the sight in front of him. Nothing got him off more than a vulnerable whore, crying from the length and thickness of his cock. He eventually pulls out his cock, slick with your saliva, as he pulls you up from the ground. 

He pulls off your tights in a single motion, as you help him kick them off your legs, leaving you in the middle of the gym in just your sports bra and tight lace thong. He ventures over to a bench, pulling you by the hand behind him, before pushing you down on your hands and knees onto it. His fingers pull your panties to the side, before he unclasps your sports bra and lets it fall off your chest. You take a deep breath, glancing around at the glass windows surrounding the building, suddenly nervous that someone could be outside, watching you. 

Its soon forgotten how open your sexual encounter is when your feel Kai’s finger enter you. He lets out a low moan as he pumps his finger inside you, and then inserts a second, stretching you out in preparation for his painfully hard erection. His thumb brushes over your clit, as you arch your back to give him a better view of between your legs. He watches as you clench around him, a dark laugh escaping his lips as he marvels at how bad you need him.

“My god, don’t you just have the neediest cunt, you want my cock so bad don’t you?” he asks, retracting his fingers from inside you and bending over you to display them by your face. 

“Suck on them, taste yourself,” he seethes, shoving his two soaked fingers into your mouth and onto your tongue. You hollow your cheeks around his fingers, tasting your own arousal after a sweaty gym session and even swallowing after he removes them. 

“Good girl, you’re such a good girl, I want to hear you beg,” he taunts, rubbing his tip between your soaked folds and up against your clit as you whither in pleasure beneath him. 

“Please Kai, I need you,” you plead pathetically, arching your back even more as you try and push yourself back onto his cock. He suddenly lays a hard slap down on your ass at your eagerness to feel him inside you again, tutting as you let out a small whine. 

“You need me to what?” he urges, pressing his tip back against your entrance. 

“I need you to fuck me Kai, please, I need to feel your cock,” you almost cry out, as he finally slides into you with ease. You both let out satisfied moans as he begins mercilessly pounding into you, already close to his own release after fucking your mouth. He watches in awe as your ass bounces against him with every thrust, leaning forward and tugging again on your ponytail. Your arched back makes his cock hit deep inside you, his rough and fast thrusts tipping your closer and closer to your own release. You had been waiting for this for 2 days, and now that it was finally here, you couldn’t get enough. 

“Oh Kai please, it feels so good,” you moan, his hands coming down to grasp both your ass cheeks in a tight grip, digging his fingers into your skin. He throws his head back in pleasure, building up pace until he finally pulls out, stroking his length in his hand until he releases all over your ass. 

He doesn’t leave you without your own release, turning you over so you’re on your back, plunging his two fingers into your cunt and curling them up to reach your spot of intense pleasure. He watches your face as your mouth gapes open and your eyes squeeze shut, his thumb coming up to rub against your clit as you finally orgasm. The orgasm feels like a dream, as it courses through your body like an electric shock, Kai letting out a moan of his own as he feels you clench around him. A mix of your arousal and Kai’s ejaculate coats the bench beneath you, as you sit up in exhaustion. 

“Looks like you have some cleaning up to do,” Kai mutters, looking down at the bench, now with his sweatpants back on and clinging to his hips. You look at him in shock. 

“Me?” you ask, pointing a finger at your bare chest. He doesn’t answer, instead gripping onto the back of your head and pushing it down towards the pool on the bench. You try and move your head away, but Kai only chuckles as your cheek contacts your combined secretions. 

“Don’t be a disobedient little slut and clean up your fucking mess, it’s all your fault” Kai spits, as you turn your head and stick your tongue out against the bench in dread, knowing that this bench was in use by the public. 

“I’m waiting,” Kai mutters, as he pushes your tongue against it and watches you lap it up with your tongue, your face cringing at the taste.

“Good slut,” Kai praises, as he finally takes his hand off your head, allowing you to stand from the bench and locate your clothes. 

You dress and watch Kai as he goes passed the front desk and into the backroom. The lights switch off suddenly, and you’re quick to move to the front of the gym, careful not to trip over any equipment. 

“Booked your next session?” Kai asks, as you both stood outside as he locks the gym shut with his lanyard of keys. 

“Yeah,” you reply, as he turns with his gym bag and heads into the parking lot. 

“See you whenever that is,” Kai chuckles, before stopping in his tracks and turning back towards you. He leans down and kisses you softly, a weird contrast to the roughness of the events that just occurred inside. 

He pulls away without another word and walks towards his car, as you clear your throat and head towards yours, legs shaking as you walked. If this was going to be a regular thing, you felt that maybe you’d need it outside the gym because two more days was too long without feeling Kai Anderson. 

[kissmetae]

Strangers to lovers

❧ Jungkook x Reader

❧  AU: You’re a regular at the gym and today you decided to workout late. You thought you were alone, but it turned out there was one other person at the gym and you so happened to be his gym crush...

|| SMUT || 3.2k || masterlist in bio ||

❧ Rating: MATURE || sexual content, unprotected sex, public sex ||  Warnings 

❧ Smut features: Semi-public (gym), Oral (giving/receiving), fingering, Leading!Jungkook (Top/Power-Bottom), unprotected, descriptive, creampie, greedy, hickeys, on the gym bench, tongue, grunting and groaning, roleplaying

❧ Disclaimer: This is fiction. Actions and events in these stories are often exaggerated and to a certain degree unrealistic.  Please have this in consideration when reading fiction, especially if it includes sexual content. 

-----------

The clinking sound of weights along with the to-nobody's-taste music was what you'd usually hear while at the gym. People with their headphones on, emersed in what they came to do or aimlessly wandering around like a lost ghost without a plan staring at the clock every other minute. You were a regular at this gym and had a set weekly plan of what muscles to work on and which exercises to do. Today... or tonight rather, was a bit out of your ordinary plan.

You swiped your membership card at the doors, a green light came on and the door made a click sound. During the unstaffed hours you expected it to be a lot calmer but not empty...

The gym almost had an eerie feeling to it when it was like this. The large open floor plan space with big windows usually felt fresh and motivating. But the windows only accommodated the darkness of the late night and the open space almost gave a sense of kenophobia. Well... along to the beat of "call on me" by Eric Prydz the most cliche gym anthem ever. Completely ruining the horror movie set vibe.

You put on your own headphones and hit play on your gym playlist as you headed towards the cross-trainer to warm up.

Today was your glute day and you'd usually workout in the morning before work but today you'd swapped shifts with your co-worker and decided to sleep in and head to the gym late for a change.

However, when you plopped your phone and water bottle into the oversized cupholders of the machine, you noticed you weren't the only person here.

The gym had an L-shaped layout, thus you hadn't seen the familiar dark haired man by the weights rack.

You let out a sigh as you got onto the machine. What was worse? An overcrowded gym or being alone with 1 other person there pretending to not notice each other? What do you even do? You can't just casually say hi to them it'd be weird, wouldn't it? Well in this case it would be very weird.

Because you knew him.

Well, not knew-knew. You had no idea what his name was, but you'd seen him here numerous times before so clearly he was a regular like you.

He was built like a regular too...

His long black hair was brushed back and held secure by a headband, earbuds in his ear, curvy arms and a well-defined back.

He grabbed two free weights, wearing black lifting gloves and sat down on one of the benches. He was wearing a black tank top and shorts, making his quads visibly flex when he sat down.

In this very moment he looked up and spotted you. His brow, pierced, raised in surprise and you quickly looked away. Wow the out-of-order pulse reader on this thing sure was interesting to look at... 10:00. Your warmup was done... maybe you should just leave. It felt so awkward being just the two of you here... and the squat rack was right next to him...

You stepped off the cross-trainer and almost tripped back and fell when he suddenly stood behind you.

"Jesus ch-" You let out and clutched your bottle to your chest. Once you moved your headphone back from one ear he parted his lips to speak... the lower lip was also pierced.

"Sorry... I just wanted to ask if you could spot me... if you have time. You can say no, I just thought... since you're here. Not that I was waiting for you I just mean you as in another person..." He stuttered.

To be honest, you hadn't expected him to be shy or soft for that matter. His exterior had a very contrasting vibe... especially with the fully tattooed sleeve on his arm.

Maybe it was too soon to tell from a single sentence, but you felt a bit "mistaken" for dubbing him as a "gym-bro" aka avoid-at-all-costs-bro merely for hearing him grunt too loud that one time...

"Oh, sure. I could need a spotter too actually, I was heading to the squat rack." (Fuck why did I say that. Emergency swap to core-day cancelled... no backing out now.)

He smiled. Calling it a cute one would be an understatement.

"Nice! I'll move my bench over and we could alternate sets with rests." He said and removed his other earpiece.

Heading back, he dragged the bench over towards the squat rack and grabbed a bar for you.

You gathered your weight stacks and threaded them onto the bar and secured them. You never had anyone spot you while squatting before... but for some reason you felt the need to justify yourself agreeing to help him. Why was this so awkward? Were you the only one who felt this way?

"Wanna go first?" He asked, adjusting the strap on his glove.

"Sure. What's your name by the way?"

"Jungkook."

You positioned yourself by the rack, kneeling slightly to get the bar up from its rest and began your set.

"What's yours?" Jungkook asked, standing behind you with his hands ready to catch the bar.

You stood back up, told him your name and squatted back down again.

When your thighs began to tremble, you pushed through the last rep and let out a deep exhale. Jungkook grabbed the bar and helped you hook it back in the rest.

Well, that wasn't so bad...

You turned around and Jungkook sat on the bench, leaning down to pick up the weights. You walked around the bench and stood behind him.

"I'll do some shoulder presses, my right arm tends to give up on form so feel free to poke me back in place." He said, sounding eager.

He began his rep, pushing the weights up over his head and lowering them to a 90-degree angle, and repeated. You held your hands at the sides of his triceps, without touching. When his form gave in to the end of his rep you adjusted him slightly.

Two more and he let out a deep groan, dropping the weights down to the floor.

"Give me a minute" he panted, hands gripping the edge of the bench.

The veins at his forearms were prominent.

Maybe he was lifting a bit too heavy, but you felt like it wasn't your place to tell him.

But it turned out you didn't need to. Jungkook got up and grabbed a set of lighter weights from the rack, hiding a flustered smile.

"Ah, my plan failed." He admitted followed by a chuckle.

"What plan?"

Jungkook leaned down and grabbed the heavier weights to put them back on the rack.

"To impress you with heavy weights."

"You'll have to try harder. I couldn't care less what somebody lifts." You said playfully.

"A part of me knew you wouldn't care but... I couldn't stop myself. It's like a peacock showing off its feathers when his crush walks by." He said and let out a little laugh. "Ready for your next?" Jungkook asked and rested his arms on the bar.

"Why would you want to impress me? You don't know me."

He looked down shyly at his sneakers.

"Not completely true, I've seen you around a lot. You're kind of my gym crush... so I was really glad when I saw you walk in because I've had a shit day today."

You were his gym crush?!

You swallowed, trying to, but failing to stop yourself from blushing.

"Is that why you're here so late today?"

Jungkook nodded. "Needed to let it out somehow..."

"Understandable."

Jungkook moved aside and you took your spot in the squat rack again.

You tried to avoid his gaze in the mirror so you wouldn't blush even more and focused your eyes on the corner where the floor met the wall. Suddenly you felt a hand gently press to your back at the sweaty skin between your leggings and sports bra.

"Careful with your back." Jungkook said and you tensed your core, straightening your back more. He was distracting... it was harder to focus on your form after hearing you were his gym crush... who was currently squatting in front of him. Who knew what thoughts were swirling around his head right now...?

He was attractive, you had to admit it... maybe you supressed your own attraction to him with your gym-bro label... but groans and grunts were unbearable... coming from him.

It was Jungkook's turn again, and you didn't know if you were imagining things, but his groans just kept getting louder. He was biting his lip towards the end of his set and let out a deep grunt pushing through the last. One half of you wanted to grab the dumbbell from his hand and throw it to his gut and tell him to shut up and the other wanted to straddle him on the bench and make him groan even louder.

"Are you always this loud, Jungkook?" You blurted out, followed by an awkward laugh.

"No." Short and simple. "Do you always do glutes?"

"No."

"My bad, I thought so since you have such a nice ass."

The dumbbell in the gut sounded a lot more tempting now.

"I had a rep left but I'm afraid I'll trigger you to grunt even more now."

Jungkook leaned back on his palms and let out a laugh.

"Well, it's just you and me here. Technically we can do whatever we want and be as loud as we want too." His tone was suggestive. "What’s next after your squats?" He asked.

"It was hip thrusts, but I won't be doing them." You said, placing your hands on his shoulders, feeling his muscles tense under your touch.

"Why not?" He asked.

"You will." You smirked.

Jungkook leaned his head back and looked up at you. “But I’m doing upper body today.” He teased. You walked around the bench to stand in front of him and leaned forward, placing your hands on his strong thighs. He swallowed. The smirk was suddenly gone, and he was the one blushing now.

He was flustered but he tried to keep it together… he couldn’t deny how much he wanted you anymore. Your gaze was fixed on his hard on. He took a hold of your wrist and moved your left hand to touch him. You added some pressure, rubbing him firmly through his shorts. Jungkook’s breathing picked up a heavier rhythm and his hands tightened their grip on the bench edge.

His gaze looked up towards the entrance quickly, making sure nobody was coming in and he suddenly stood. Regardless of strength you couldn’t keep him pinned down even if you tried. He was a lot stronger than you. His arms wrapped around you, and he picked you up with ease.

“We’re going to get banned if we get caught.”

“I don’t care.” He said and laid you down on the bench.

“I don’t either.” You confessed, slipping out a giggle.

You were both too consumed by the sexual tension and excitement to stop now. Jungkook grabbed your ankle, holding it up as he slipped off your sneakers and repeated with the other. He reached towards your waist and slipped his fingers inside the hem of your tight leggings, pulling them down your legs and dropping them on top of your sneakers.

His hand pressed firmly against your crotch, adding pressure against your clit and immediately putting your nerves on high alert. His fingers pushed between your lower lips rubbing along your slit, soaking the fabric with your wetness. He briefly threw a glance back up and returned with a smirk wider than before. His confidence was growing.

He grabbed the sides of your panties and slipped them down and off your legs. A tight grip of his still gloved hands at your ankles and he pulled you closer towards him before kneeling down.

Your thighs were spread, toes barely touching the floor and his lips pressed up against your clit, causing your toes to curl. His tongue was greedy, hands strong against your thighs, stopping you from squeezing him between them. His tongue flicked up over your clit before he latched on with his lips again, sucking firmly and pressing a greedy kiss almost like a claim.

His left hand abandoned your thigh, coming to part your lips to give him more room to taste and explore. Long greedy licks… You arched your back, letting out a whimper at the overwhelming pleasure and you just barely heard him whisper “Yes, baby.” Against you.

His fingers slipped in, gently but impatiently. Two.

They curled, caressing against the sweet, sweet spot within as his tongue greedily licked up the result of his actions. He could tell you were too tight for him still and scissored his fingers, stretching you and making you moan out his name in a plead.

Maybe he’d have to solve that differently… he couldn’t handle himself much longer.

Jungkook slipped his fingers out carefully and stood back up. His knees were red.

You wouldn’t let him get what he wanted just yet. You thought and pushed yourself up to sit. His hand had already slipped in below the hem of his shorts and his gaze was darkened. The intimidating exterior was back… but it didn’t feel threatening anymore. It was tempting.

You pulled him closer by the hips, pushing his shorts and underwear down his muscly thighs and he stepped out of them with his hand firmly wrapped around his dick, stroking himself.

His gaze was suggestive but unsure. You could tell he was wishing for what you were about to do, but he unsure how to insinuate it without going against your comfort…

You replaced his hand with your own, leaned forwards and pressed the tip of his dick towards your lip, looking up first to see his rapidly moving chest before slipping your lips down over his tip and taking the head fully. He was sensitive. You began to suck, and he let out a deep sigh mixed with a moan of relief. His hand rested against your head but without trying to control, letting you be in charge of your own moves.

Your hand wasn’t moving, it was more so squeezing and caressing the base of his thickness while your mouth made him groan. He was veiny.

You allowed him to slip out and your hand took over for your mouth, rubbing and squeezing his tip as your tongue traced the veins.

Jungkook’s hands suddenly pressed against your shoulders to stop you. He was on the verge.

“Don’t make me cum yet.” He said, voice shaky.

You looked up at him, licking your lips and he smirked. His hand pinched your chin, aiming your face up towards him and he leaned down.

His tongue slipped between your lips, kissing you with hunger and greed as he slowly guided you back down, getting on top of you. He hooked your thighs over his hip, lifting your hips up from the bench slightly to meet his height. You winced as his dick brushed up against your inner thigh. Your hand grabbed the headband, pulling it off and throwing it somewhere behind him. You tangled your fingers in his damp hair to keep him in the kiss.

Jungkook reached between you quickly to position himself, spreading your wet lower lips with his aching tip. His hand returned to your hip, and he pushed in. He pushed in with the intention to get in all the way from the start, but you were tight, and he was so big… But he managed anyway. The stretching feeling was mind-blowing, and you both moaned against the kiss as he slowly stretched you deeper and deeper. You couldn’t stay in the kiss, letting out another whimper from the pleasure. He was shaky.

His hand slipped into your hair and his lips pressed against the side of your throat. He kept still briefly, allowing you to adjust and relax around him. Your arms were wrapped around him, hands slipped up under his tank top, pressing against his flexed back.

“You ok, baby?” He whispered, voice husky.

You nodded. He pulled back slightly and thrusted back in, picking up a deep slow pace with his hips.

But it quickly picked up to deep and fast as the greed took over. His hips were pounding against yours, almost as if he was in a rush. He let out a frustrated groan and slipped his hand out of your hair. His arm instead wrapped around your waist, and he picked you up, the other arm under your butt. Jungkook stood up and turned around with you and sat back down on the bench, lying down on it. “It’s easier like this.” He said, panting.

His hands were firmly pressing you down against him and he picked up his thrusts again, with you on top of him. Your face was above his, dark eyes meeting yours with gritted teeth. He looked beyond sexy like this… it was turning you on even more. He grunted, fingertips digging into your skin and his head leaning back.

You licked up the side of his throat and sucked what would become a deep purple hickey…

“You’re leaking all over me.” Jungkook said between breaths.

“Of course I am, I’m being fucked by the hottest guy in this gym.”

He couldn’t hold back the flustered chuckle.

His hand gripped your ass tighter. “Maybe we should pretend like we don’t know each other more often.”

“Shut up.” You ordered and failed to supress a moan.

“There she is.” He grinned. This Jungkook was torture, he knew exactly what that phrase did to you.

He was sweaty, hair was clinging to his forehead, and he was a moaning mess beneath you. His endurance was impressive, but he was coming to an end, both by stamina and his own release.

You were hanging by a thread, his grip was so firm and tight, he was thrusting so deep and hard. It was overwhelming to a point that made you feel high. All your senses were alive at once, the sight of him, the feel of him, the sound and smell…. It was unbearable.

“I know this expression too well to pretend like I don’t.” He teased, but he was right. Your body felt so tense and overwhelmed, toes curling, back unable to arch from his tight hold. A final hard deep thrust was enough to break you, and him. He pushed deeply, releasing in you with a growling grunt. Your muscles released in an explosion of ecstasy, tightly pulsing around him with a loud sharp whimper.

Out of breath, you gazed into each other eyes and he leaned up to kiss you tenderly, hand against your cheek and you momentarily forgot you were at the gym.

Once you regained some more control of your body, you carefully stood up, Jungkook slipping out. You reached for Jungkook’s clothes, handing them to him as he sat up and picked up your own.

“Shall we pick up some takeout on our way home, Baby?” Jungkook asked. “I’m kind of hungry after my workout.” He chuckled, slipping his shorts back on.

“That sounds amazing… should we pretend not to know each other again and hook up in the bathroom?” You said playfully.

“Nah… I want my girlfriend back now.” He pouted cutely and put his arm around your shoulders, pulling you close to him as you walked towards the exit.

[catboybiologist]

Advice on attaining a better physique? Because you are very pretty and seem like you know a thing or two about it.

Also Bridget doing her little dance, enjoy.

I want to keep her in a terrarium like a beetle But anyways. My advice? As with an enormous amount of things, don't overthink it. All these detailed essays on nutrition are largely bullshit. Fat burns universally across the body. If you're HRT, the distribution will change. There's some evidence that fat cycling speeds that up, but tbh, the risk of fucking up your metabolism makes it not worth it, because you'll get to the same point eventually. In general, eat healthy and exercise. Doesn't matter what exercise. Just do it. Also, stay hydrated. I know that's so minimal and so basic, but honestly? There's no magic bullet here. It is so, so alluring to think that you have control. But being convinced you have control when you actually have far less than you think you do is a one way road to guilt. And guilt in the context of nutrition leads to eating disorders. So here's my ACTUAL advice for nutrition, exercise, and physique: 1. Have a carb, some kind of veg, and a protein thing each meal or each day. Eat plenty! No matter what physique you get, its gonna require matter and energy to build it. 2. Integrate exercise into a hobby as opposed to going to the gym. Take on a hobby that gets you outdoors and witnessing life. Enjoying the activity for its own merits will more consistently get you exercising than any kind of physique goals you could ever have. 3. Every once in a while, get a vitamin panel, or ask your primary care physician what tests you might need based on any specific fatigues or aches you might have. Then, listen to their specific, targeted advice for you to fix your specific highs and lows that they can find.

If you really, really want to, you can try to get targeted muscle definition by doing exercises for those specific muscle groups. I used to supplement swimming by doing fire hydrants and glute bridges to build my thighs and butt. I've completely replaced that with running up and down stairs along the beach, freediving, and hiking. I haven't noticed a difference.

[optimal-living-lab]

Strength Training for Beginners: A Comprehensive Guide

Strength training is an essential component of overall fitness, providing numerous benefits such as increased muscle mass, improved bone density, and enhanced metabolism. If you're new to strength training, getting started can feel overwhelming, but with the right guidance, it can be both enjoyable and rewarding. This comprehensive guide will walk you through the basics of strength training for beginners.

Understanding Strength Training

Strength training, also known as resistance training, involves exercises that use resistance to build muscle strength, endurance, and size. This resistance can come from various sources, including free weights, weight machines, resistance bands, or even your body weight.

Benefits of Strength Training

Increased Muscle Strength: Strength training helps to build and strengthen muscles, making everyday activities easier and reducing the risk of injury.

Improved Bone Health: It stimulates bone growth and can help prevent osteoporosis, especially important as we age.

Boosted Metabolism: Muscle is more metabolically active than fat, so building muscle through strength training can help increase your resting metabolic rate, aiding in weight management.

Enhanced Functional Strength: It improves your ability to perform daily tasks, such as lifting, carrying, and bending.

Getting Started

1. Consult a Professional

Before starting any new exercise program, especially if you have any health concerns, it's wise to consult with a healthcare professional or a certified personal trainer. They can help tailor a program to your specific needs and ensure you exercise safely.

2. Set Clear Goals

Identify what you want to achieve through strength training. Whether it's gaining muscle, losing weight, or improving overall fitness, having clear goals will guide your training program.

3. Start with Basic Exercises

Begin with compound exercises that work multiple muscle groups simultaneously. These include:

Squats: Targets the legs, glutes, and core.

Deadlifts: Works the back, glutes, and hamstrings.

Push-ups: Engages the chest, shoulders, and triceps.

Rows: Targets the back, biceps, and shoulders.

4. Learn Proper Technique

Focus on mastering proper form and technique for each exercise to prevent injury and maximize results. If you're unsure, consider working with a personal trainer initially to learn the correct form.

5. Gradually Increase Intensity

Start with lighter weights and gradually increase the resistance as you get stronger. Aim for 2-3 strength training sessions per week, allowing at least 48 hours of rest between sessions to allow your muscles to recover and grow.

6. Incorporate Variety

Include a variety of exercises in your routine to target different muscle groups and keep your workouts interesting. This can include different types of resistance exercises, as well as cardio and flexibility training.

Tips for Success

Listen to Your Body: Pay attention to how your body feels during and after workouts. If something doesn't feel right, stop and reassess your form or consult a professional.

Stay Consistent: Consistency is key to seeing results. Stick to your strength training program and make it a regular part of your routine.

Rest and Recovery: Allow your muscles time to recover between sessions to prevent overtraining and reduce the risk of injury.

Fuel Your Body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.

Conclusion

Strength training is a valuable addition to any fitness regimen, offering a multitude of physical and mental benefits. By following this guide and staying committed to your goals, you can build strength, improve your overall health, and enhance your quality of life. Remember, progress takes time, so be patient and enjoy the journey to a stronger, healthier you!

[kittysdiary]

What are some good workouts for wanting no waist?

Well basically a hourglass workout , because i don’t know where to start

Here is my workout routine!

Side note: I have PCOS (Polycystic Ovarian Syndrome) so my workouts are low intensity with a big focus on lifting weights as it is more beneficial to my health + weight loss journey. I’ve done HIIT and CrossFit in the past, both are fun and a great way to incorporate cardio into your workouts.

{Gym}

Day 1: Lower Body

I typically go until failure aka as many reps as I can do on my leg days. But doing 3 sets of 15 reps is a good starting point or doing as many reps as you can within 60 seconds. Play around with the weights on each machine and do as many sets and reps your body is most comfortable with doing.

10-15 minute warm up on the StairMaster

Leg Press Machine 3x15

Seated Leg Curl Machine 3x15

Hip Abductor Machine 3x15

Glute Kick Back Machine 3x15

Leg Extension Machine 3x15

Weighted Hip Thrusts 3x15

Weighted Lunges 3x15

Weighted Squats 3x15

Don’t forget to do glute activations with a resistance band my favs include: fire hydrants, donkey kicks, leg kickbacks, glute bridge and hip abductors.

Day 2: Upper Body

15-20 minute warm up on the Treadmill. (Low speed + at an incline)

Seated Row Machine 3x15

Torso Rotation Machine 3x15

Chest Press Machine 3x15

Shoulder Press Machine 3x15

Wide Grip Lat Pulldowns 3x15 (pull downs are really great for that snatched waist look! there are so many variations to try but these workouts are gonna be your bestie trust!)

Any of the Crunch Machines 3x15

How you build your workout routine is completely up to you and your research. I personally try to go to the gym 3-4 days a week with 3 days focused on glutes!

Day 1 would be a leg day, Day 2 would be an upper body day, Day 3 would be another leg day and Day 4 would be a mix of upper and lower body.

Some people prefer having different days dedicated to target specific areas in an in depth way like one day for legs, one day for abs, one day for arms and one day for back!

{At Home}

I like to follow fitness YouTubers who have free workouts plans to follow while you’re at home. JaneKate Fitness is my fav and she posts workout routines to follow each month!

Here are some at home equipment I’ve invested in for my at home workouts:

Yoga Mat

Resistance Bands

Ankle Weights

Dumbbells

Kettle Bell

These are just a few examples of exercises you can use as a starting point. Fitness is such a broad topic so there’s a lot of information surrounding it.

I built my workout routine by doing lots of research and watching workout videos + fitness routine videos on both TikTok and YouTube.

Remember to stay hydrated and focus on being the best you can be for yourself!

[fitographia]

hams & glutes workout 🍗

only filmed a snippet of my warm up since I show them all the time 🫣

4 x 6-8 ea. sl rdls / i love using the smith machine for these if it allows for enought depth. if you've never tried these please do - i also call them the ass destroyer 😂😂

4 x 12 kb rdls / even though i mainly focus on single leg lifts in my training i always do a bilateral deadlift variation as well

4 x 8 ea. standing leg curls / tempo & control over weight

4 x 12 lying leg curls

honnestly this is a great representation of what most of my leg days look like

- a mobility focused warm up (3-4 exercises)

- 1-2 compound exercises

- 2-3 accessory lifts

- sometimes a fun finisher

- static stretching (~10 min)

©️Credit ig @vickyplamenova

pump cover is @womensbest code PLAMENOVA

leggings are aura in cashmere @alphalete code VICKY

[freeonlineworkouts]

Glutes Workout: What is the No 1 Glute Exercise?

[darklordofthesimp]

Day 500 of asking for a workout routine cuz damn, goals

okay so!

I will make a video at some point going through my sessions properly so you can see the exercises. BUT The quickest response I can give you is that this is what I usually get up to, obviously subject to change. Some key points include: Push: Chest, shoulders and triceps Pull: Back and biceps Legs 1: Glutes and Hamstrings Legs 2: Quads and Calves

Monday: Morning: HIIT and Abs Afternoon: Push

Tuesday: Morning: Legs 1 Wednesday: Morning: HIIT and Abs Afternoon: Pull Thursday: Afternoon: Push Friday: Morning: HIIT and Abs Afternoon: Legs 2 Saturday: Rest Sunday: At some point during the day: Pull

[myophysio]

🚨 Dead Butt Syndrome: What You Need to Know 🚨

I wanted to shed light on an increasingly common issue in today's sedentary world Dead Butt Syndrome (DBS), or medically known as Gluteal Amnesia.

🔍 What is Dead Butt Syndrome?

DBS occurs when the gluteus medius, one of the three major muscles in the buttocks, becomes weakened and stops functioning correctly. This can be due to prolonged sitting or poor posture and lack of targeted activation.

🔴 Symptoms to Look Out For:

1. Lower back pain.

2. Hip pain.

3. Difficulty in climbing stairs or standing from a seated position.

4. Instability or discomfort while walking.

💪 Self-help Remedies:

1. Regular Breaks: Every hour, take a 5-minute walking or standing break.

2. Strengthening Exercises: Glute bridges, clamshells, and step-ups can help activate and strengthen the glutes.

3. Stretching: Incorporate hip flexor stretches to combat the effects of prolonged sitting.

4. Mindful Posture: Be conscious of maintaining a neutral spine when sitting and activating your core, but do not forget the body isn’t made for sitting!

If you've tried these strategies and are still facing discomfort or pain, considering a more holistic approach might be the way forward.

🌿 Osteopathy for a Holistic Approach:

Osteopathy can provide a comprehensive assessment and holistic treatment, addressing not only the affected area but also related structures that might contribute to the problem.

Remember, our bodies are interconnected systems. When one part suffers, it can have ripple effects. Listen to your body, keep it moving, and don't hesitate to seek help if needed!

Stay active and healthy, everyone! 💼🚶‍♂️

Myophysio

[cadybear420]

If the roles were reversed and Evie was the musician and Aiden did sports, how would that play out? Would they have a different first meeting? Different impressions of each other?

Oh I like this!

TLDR version:

Even though Aiden wouldn't really have a performing art passion that he could express himself with, he and Evie would still have a connection over passion, dedication, and struggling to communicate to others.

However, the plot of Book 2 would likely be vastly altered, and it may greatly change how well Evie gets to show her protective side. Book 3 might also get some fairly major changes, which will alter how well Aiden gets to show his own supportive side. But chances are, their relationship and milestone moments would still feel very earned.

A lot of the GNC/RR elements of their relationship would remain relatively the same. I will say though, there is a bit of "it hits different" when it's a jock guy in a RR relationship.

More indepth details are below the cut:

BOOK 1

If Aiden did sports, I feel like he'd be the type to gravitate more towards stuff like cross-country and track-and-field rather than football, etc. But I can definitely see him taking an interest in football/basketball/baseball as his skills would be useful there. (I also like to think he would be pretty good in cheer)

Musician!Evie would definitely take interest in sax, matching up with the canon for a band!MC. Not sure she'd be into composing music, though.

Evie and Aiden's first meeting in my main canon universe does not happen at lunch, as Evie sits with the jocks due to having some familiarity with Caleb and her interest in sports. But she would get a glimpse at Aiden and find him slightly attractive. In the musician!Evie/jock!Aiden AU, this would happen much the same way.

I feel like Aiden's dress style might change a little bit also. Instead of the distinguished sweater and button-up, he might wear a pullover sweatjacket (kinda like what Julian wears) or something that has a "serious jock" casual look rather than "serious musician" casual look. Evie's dress styles would probably remain the same.

At Brian's party, Aiden would be playing Texas Hold'Em with the jocks, but I'm not sure what that would do for him lol. And the band kids would just ask Evie to see what kind of dance moves she has.

Alternatively, altered line from canon: Julian: "For a guy with such impeccable athletic talent, you sure can't dance" Aiden: "Moving your feet to run along the track and moving your feet to dance to the beat are two completely different things."

Musician!Evie's interest in singing would remain relatively the same, but she might not be as likely to suggest doing karaoke with Aiden at Brian's party.

Instead of the scene where Aiden invites Evie to listen to him play piano, we might get a scene where he invites Evie to run with him. Sports may not be Evie's interest in this world, but she still enjoys exercise on the side (and yes, she would still be pretty buff. Also apparently brass-playing works the abdominal muscles quite a bit).

Anyways, they run together. He talks about his first track race when he was 6, how he begged his dad to show the recording to everyone, but has long since recorded over it. He prefers to remember those kinds of moments by running.

Without Aiden in band, the whole conflict with them fighting over which song to play probably wouldn't exist. However I think some kids might still get bored about having to do the fight song again.

In the regular universe at the Statton football game, Evie can't help but check out Aiden's butt in the marching band uniform. In this AU, Evie can't help but check out Aiden's butt in the football uniform. Also running does wonders for the glutes.

Post Statton game: Aiden probably would be beating himself up for "being unable to get Brian to cooperate". The following roller rink scene would be mostly the same.

Aiden saying Evie is his muse on the Hearst rooftop might be worded a little differently for a jock!Aiden. But in either case, they would still inspire each other. Evie would still greatly admire his passion and dedication for sports.

Oh my God Aiden's homecoming ask. Canon Aiden likes to express himself through music, IDK what the equivalent of that would be for jock!Aiden.

Aiden would probably want to sneak off to the track/football field in their homecoming scene. Then again it might be a bit cold out there.

The thing with Aiden not having much way to express himself being a jock could still be a point of contention. Like instead of "I prefer to express myself through music rather than talking, and you deserve better than that" it might be "I'm not good at expressing myself through talking and I'm not sure how else I can express myself". Evie would still tell him how her confidence is still difficult.

BOOK 2

Oh my god the Isa conflict and basketball arguments. This one is gonna be tricky so apologies for very incoherent ideas

Isa would still take money from band and cheer to give to basketball. But if Aiden were a jock, would she still have suspended him to make an example of him? Or would she be more biased in favor of him as a jock?

I feel like Isa might try to blackmail a jock!Aiden into being a hall monitor, like she'll let him get off scott-free for the sled incident with Luis if he becomes a hall monitor for her. Chances are he would accept, as he was a little more trusting of Isa when she first took rule. But Isa might still tell his parents, who would still force him to quit his sports so he can "focus on his hall monitor initiatives instead", and he'd still be grounded for the next two weeks when he's not at school.

This might add some different tension to the whole thing with band and cheer holding resentment for the basketball team. Some might be angry not only about the team getting their funding from band and cheer, but also how Aiden the jock was willing to accept Isa's offer to become a hall monitor and "the jocks are so willing to stay Isa's favorites that they'd kill another student if asked". Some others might take more sympathy on the jocks because they just lost one of their more valuable members.

However, without the suspension of someone from Band or Cheer, there can't really be a tipping point at the game that initiates them rooting against Basketball. But Aiden being gone from the team might cause the team to perform more poorly, which could still lead to Band and Cheer rooting against them.

Aiden would have been allowed to watch the game after his parents un-grounded him. This might motivate the Band and Cheer's resentment a bit more.

As much as Evie dislikes Aiden becoming a Hall Monitor, she still wouldn't be a fan of rooting against the team rather than focusing on Isa. In the canon universe, part of her sticking with the team was motivated by her being on the team. In this universe, it might be motivated by the fact that Aiden is (or was) on the team and is already getting shit from his parents over the incident.

Yeahhhhh I think the Book 2 changes might need a lot more thinking-out haha.

BOOK 3

The conflict with Evie and Cameron competing for who gets the sax solo probably wouldn't exist because Aiden wouldn't have been there to compose it. Ezra might compose a solo piece though.

However, the baseball team might still have Jade and Aiden competing for cleanup hitter.

Instead of a punk concert scene for Aiden to try a new genre of music... IDK what would take its place actually.

Oh my god the promposal... perhaps he might set up a finish line ribbon in the hallway that reads "Prom?" and Evie has to run through it to accept the promposal.

Altered line from canon: "I loved the promposal. I know runnning and sports is important to you, so it felt like you were saying *I'm* important to you".

Picture Aiden cheering for Evie in the audience at the spring concert.

HSS:CA

Yeah they'd both be just useless in HSS:CA as their canon versions were. Jock!Aiden even moreso– he can't compose the soundtrack for the Book 1 play, nor can he be the singing director for the Book 3 musical.

Perhaps Evie might end up being the singing director and Aiden would get the role of Prospero... but Evie would still audition in Book 1 and get her leg broken

Of course I am still working on a lot of the headcanons for a HSS:CA rewrite+Evie's perspective, if I get around to it I might also examine how those might change in this AU as well.

[yes-divine-ruler]

Your Personal Trainer - Kai Anderson

Part 1

Summary: Kai is introduced to you as your new personal trainer. You can’t help but feel insanely attracted to the man, and he can tell.

x fem!reader

CW: fingering, unprotected penetrative sex, dirty talk using the word “whore”

wc: 2k

Part 2 | Part 3

You stood in the change rooms, facing the mirror as you tied your hair. It had been a long day at work, and you were excited to finally meet your new personal trainer for your first private session. The gym was almost empty at this time, only a few lone keep-fit-fanatics pumping weights in front of the large sprawling mirrors.

The gym was sweltering hot, the air conditioning turned off, with only fans circulating the hot air. In your bike shorts and sports bra, you headed out to the front of the gym, where a blue-haired man stood behind the counter, his muscly arms on display from the grey tank top he was wearing. Blue hair wasn't usually your thing, but seeing it slicked back into a man-bun, paired with the stubble that shadowed his face, you couldn't help but swoon.

"Uh hi," you say quietly, gaining the attention of the man behind the counter, as he dropped his clipboard on the desk. You watched as his eyes laid on you, dark and menacingly, like you'd rudely interrupted him.

"How can I help?" He asks, tilting his head to the side as he waited for your answer.

"I have a private session, with um- hold on I'll get the name," you take your phone from the hidden pocket in your bike shorts and pull up the confirmation email for the session, "Kai Anderson?"

"That would be me," he said coolly, moving around to the front of the desk to stand in front of you. You were taken back by his tall stature as he loomed over you, his presence domineering.

"Nice to meet you, Miss-" he stuck his hand out for a handshake and you took it wearily, "Y/N," you said.

"Right, Y/N, let's get started, have you been to the gym before?" You followed Kai as he took you through the gym, stopping shortly at the squat rack and then looking over his shoulder to make sure you were following.

"Um, yeah, a year ago now, I just need some motivation getting back into it," you explained, putting down your water bottle and your gym towel. Kai nods, before he picks up the barbell and changes the height of the pegs in the rack.

"We'll focus on your form today- no weight. How does that sound?" He placed the chrome bar back on the pegs, stepping back and letting you in. You nodded shyly, unsure about having a male personal trainer watch you exercise, especially one so attractive.

"We'll start with a few squats," he suggested, standing behind you as you watched his reflection in the mirror.

You crouched under the bar, feeling it's weight on your shoulders as you pushed up, taking a few steps back to finally squat.

"Back straight, okay? You need to be pushing out your backside, knees shoulder length apart, drive in with your heels for a more glute focused squat. I know for you ladies that's all the rage," Kai let out a low laugh, as you bent your knees for your first rep.

"I can see you arching your back," he tutted, coming towards you as you stood back up.

"What am I doing wrong?" You asked, furrowing your eyebrows as you felt his body come close to yours.

"You need to keep your back straight, here-" he placed a hand on your lower back, the other wrapping around to your stomach, holding it stationary. Your face turned red, the intimate contact making you instantly flustered. Kai noticed your change in attitude, but he didn't mention it.

"Now lower yourself- good, that's it," your mind wondered as you heard his words of praise, if he'd tell you how good you were as he bends you over the front desk.

"Y/N?"

You snap back to reality, stepping forward and settling the barbell back on the pegs.

"Sorry, Kai, I think I need to use the restroom," you didn't look him in the eye as you spoke, this private session a whole lot harder than you'd originally anticipated. You were already feeling hot from the gym's high internal temperature, and as the heat between your legs grew it was almost impossible to know whether you were wet with sweat or your own arousal.

"Just through there," Kai stretched out his arm, the veins prominent through his skin. You thought of his direction-pointed finger in your mouth before it slid inside you, and you knew you needed to take 5 minutes to desperately recollect yourself.

Without another word you turn on your heels, speed-walking to the female restroom. You set your hands heavy on the sink, turning on the facet and splashing your face with cold water. What was wrong with you? Why were you being like this? You needed to snap out of it and start focussing on your workout routine,not the man standing behind you, with the outline of his well-endowed length in his gym shorts.

You take a deep breath, before entering the gym again. Kai is standing on his phone by the leg press, before he looks up and his eyes lock with yours. A very obvious smirk curls his lips as you make your way over to him, clapping your hands together to lighten the mood.

“Okay I’m done, let’s get into it,” you want to change the subject, you feel like Kai was begging to say something about how flustered you got.

“Took care of business?” He asked, his hands holding onto his phone, the veins just as obvious in them as his arms. You swallowed loudly, laughing at his joke.

“Yeah I’m ready,” you said, following him over to the bench press bench.

“Let’s see how strong those arms are,” he starts, encouraging you to lay down on the bench. You obey, laying down and resting your head on the end of the bench. Kai walks around you, before he stops, his crotch almost touching the top of your head. This wasn’t going to get any easier for you.

“I’ll be here in case it’s too heavy, it’s only 25 pounds, I could pick up 180 with one arm, let alone 25,” he seemed to be getting cocky, and you realised he definitely knew you were gawking over him. He was reciprocating the feelings, his comment most definitely an innuendo.

You pick up the bar, lowering it and pushing it back up. Kai watches from above you, your face in line with his as you continue until you can’t. You follow him around to a couple more machines, until he calls it a day, saying that he had what he needed to put together a plan for you.

“When’s your next scheduled session?” He asks me, back at the front desk.

“Um, two days time,” you tell him, as he nods his head.

“Was nice meeting you, Y/N,” he grins at you.

“Thanks, Kai,” you mutter, before returning to the change rooms to shower.

You undress, stepping into the shower after your workout. You couldn’t help but recap the last hour in your mind, most importantly, the veins in Kai’s arms and hands, his remarks, his strong stature, the way he guided your body to the correct form. You lean against the shower wall, closing your eyes as the water runs down your naked body. Your fingers travel from your breasts, to where you needed them most, circling your sensitive bundle of nerves as you fantasised about your personal trainer.

You cover your mouth with your hand as you let out uncontrolled moans, stifling the sound so it didn’t echo through the public change rooms.

Suddenly, the door of the change room opens, and your hand leaves from between your legs. You watch under the door as two men’s size sneakers stop at your cubicle.

“Hello?” You question, suddenly self conscious.

“Let me in,” you hear, recognising it as Kai’s voice, “the change rooms are closed for maintenance, there’s some work I obviously need to do.”

You froze under the warm water, not sure if this was some cruel prank or not. Was Kai really standing outside your shower, asking to be let in? You peek through the crack of the door, seeing Kai standing there still in his gym clothes.

“Kai? Is that you?” You ask, although you already knew the answer.

“Yes, Y/N. I saw the way you were looking at me. Tell me why your nipples were hard the whole gym session and you couldn’t stand without crossing your legs. It’s fucking hot in this gym, and I know that little wet patch between your legs wasn’t sweat,”

You almost choked hearing the words come out of his mouth.

“Are you, are you mad at me?” You asked stupidly, “I’m sorry I just—” “I’ll be mad if you don’t let me in,” he answers firmly.

Without hesitating any further, you reach forward and unlock the cubicle. Kai looks down at you, his dark eyes raking over the entirety of your naked body. He steps inside, and shuts the cubicle door behind him, starting to strip of his own clothes.

You watch in awe as he reveals his toned chest, and his hard erection as it springs out from under his shorts. He steps towards you, into the shower, his hair soaking from the warm water and dripping down his torso.

Then he leans forward and grasps your neck with his big hand. Your eyes widen in surprise, snapping out of your dream-like state as he cuts off your airways.

“You want to stare at me with that needy look in your eyes like a little whore? This is what whores get,” Kai’s lips press to yours, and you felt like your heart might explode. His other hand caresses the side of your body, feeling where your waist curves out to your hip.

His tongue enters your mouth, as your hips grind on his erection, begging for more. His fingers trail down to your throbbing clit, his thumb coming in contact with it as his fingers travel down further. He inserts a finger, pumping it into you as his thumb assaults your clit.

He pulls away from your mouth, your fingers greedily tugging at his blue hair as he bites and sucks on the skin of your neck. Your legs spread wider for him as he inserts another finger, your cunt clenching around him so tightly that you thought maybe he was right, you were just a little whore.

“Come here, I can’t take it anymore,” his words come out strained, as his hands wrap around the back of your thighs and lift you up against the shower wall. You gasp as his cock swiftly slides into you, the feeling of his fullness satiating your lustful desires.

“Fuck,” he groans, his face in your neck as he begins to pound into you, the slap of your wet bodies circling the change rooms. You let out small whimpering moans as his cock buries deep inside you, rubbing against your spot of intense pleasure.

“Kai- oh my god,” you moan, as his lips again abuse the skin on your neck, his teeth sinking into your skin, sure to leave marks. He pushes your hips into his, again and again until you feel like you’re close to your release, his persistent moaning and grunting pushing you to the edge.

“Kai please- I’m cumming,” you almost scream, finally reaching your high and closing your eyes as he continues to thrust into you.

“Such a good girl,” he coos, letting out an animalistic moan as he cums himself, spurting hot strings of cum that drip down your inner thigh and onto the tiled floor of the shower.

He continues to hold you for a second, his breathing laboured as he enjoys the feeling of the warm water on his back. His forehead presses against yours, and his eyes finally open to meet your gaze.

“Your pussy feels so good I don’t wanna leave it,” he mumbles, before finally deciding to set you down on your two feet. You look at him with your bottom lip between your teeth as he steps out of the shower, using a towel to dry his body before he puts on a change of clothes he brought in with him.

“See you in two days,” he smirks, opening the cubicle door and leaving you standing in the shower, still wondering if it was real life or a crazed ultra-realistic sex dream you had about your personal trainer.

[potssucks]

Exercise

focused walking/exercise bike 👍30 minutes in one go

🫱 30 minutes 15 minute increments, breaks as needed

👎 20 minutes 5 minute increments, at LEAST one hour between each

plank/pushups/situps

👍 2x 30 sec plank, 10 wall pushups, 5 situps

🫱 1x 30 sec plank, 5 wall pushups

👎 5 wall pushups

heel raises/glute bridge

👍 20 glute bridge, 30 heel raises

🫱 10 glute bridge, 20 heel raises

👎 5 glute bridge

tai chi OR yoga

👍 20 mins tai chi/yoga

🫱 10 min tai chi/yoga

👎 1 exercise tai chi/yoga

stretches (do what I can)

hammy

quad *

calf

hip

back *

shoulders

traps

neck

*Be careful, fainting trigger

Remember: epsom salts bath for 30 min is ur friend

NONE OF THESE are to be completed all at once. TAKE BREAKS. ESSENTIAL. DOING THESE ALL AT ONCE IS A BAD IDEA AND WILL FUCK U UP.