#What is the No 1 Glute Exercise?

[freeonlineworkouts]

Glutes Workout: What is the No 1 Glute Exercise?

[thewolvesofthenorth]

Cardio

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Rating: 18+ Word Count: 7k+ Summary: Cregan loves a good cardio session. Warnings: Language, fluff, smutty goodness. A/N:  Note 1 - Tom and his damn thirst trap inspired this one shot. So enjoy! Note 2 - Sorry for being MIA! Life has been really hectic lately and I've also been going through some writer's block. I promise I haven't forgotten my other works, and plan on finishing Man Of Honor soon!

⟸ Man of Honor ❖ What Goes Around Comes Around ⟹

Cregan adjusted his grip on the bar like he’d done a hundred times before lifting it off the rack. He took a deep breath has he steadily lowered the bar to his chest and held it there for a moment before pushing it back up as he exhaled, before going right into nine more reps. With a grunt, he completed his last rep, pushing the bar up and guiding it back onto the rack with a satisfying clink. He laid there for a moment, chest heaving up and down, as he caught his breath. He slowly sat up, rolling his shoulders out, and ran his hands through his hair as he scanned the gym.

It was busy, but not packed – just enough movement to make the air hum with the steady rhythm of effort. He wiped his palms on his shorts and scanned the room, debating his next move. He wasn’t in a rush and was thinking of doing one more exercise before ending his session early.

Kettlebells?

Treadmill?

Row machine?

His eyes roamed over the various pieces of equipment when his eyes landed on the squat rack across the way and did a double take.

There you were, setting up for your set, and something about the way you moved caught his eye—not flashy, not trying to show off, just steady, focused, controlled. Your form was clean. Back flat, knees tracking just right, depth solid. You braced before the lift like you’d done it a hundred times. Almost textbook.

Almost.

As you stepped into position and dropped into your first rep, he noticed it. Your right knee drifted just a little near the bottom of the rep—nothing dramatic, barely noticeable, but it was there. The kind of thing that could throw off your balance or wear on your knee over time if it became a habit.

Cregan leaned forward, elbows on his knees, and watched for one more rep. Just to make sure he’d seen it right.

Yep.

There it was again.

Subtle, but there.

The corner of his mouth twitched—half a smirk, half something else. He grabbed his towel and wiped down the bench before standing. He didn’t plan to say anything. Not really. But before he’d even made the decision, his feet were already moving.

You had just racked the bar, stepping back and rolling out your shoulders when you caught a figure approaching. Tall, solid, a towel slung over one shoulder, sweat still fresh on his collar.

Wow.

He’s hot.

You were pleasantly surprised when he stopped in front of you.

“Hi,” he said, voice laced with an undertone of nervousness. “I – uh – hope you don’t mind me jumping in for a second.”

“Yes?” you replied cautiously. You were used to men hitting on you at the gym, but you didn’t get that creepy vibe from him.

If anything he seemed a little awkward, but friendly.

It doesn’t help that he’s easy on the eyes.

Very easy on the eyes.

“Your form’s solid,” he added quickly, holding up a hand like he wasn’t trying to correct you, just point something out. “Seriously—most people don’t hit depth like that. I just noticed that your right knee drifts a bit at the bottom of the rep.”

He tapped his own leg, just above the knee. “Could be your glute not firing fully or maybe just fatigue. Not a big deal, but I figured you’d want to know.”

There was no smugness in his tone, just that calm, measured confidence that comes from someone who’s put in the reps—both lifting and watching.

“Thanks,” you said, a little surprised. “You’ve got a good eye.”

He shrugged, a faint smile playing at the edge of his lips. “I don’t like seeing people get hurt when they’re doing everything else right.”

Then, as quickly as he came over, he stepped back, giving you your space. “Anyway—I just wanted to point that out to you. I promise I wasn’t trying to be a creep or anything.”

“I appreciate it,” you answered with a small smile. “And don’t worry, I don’t think you’re a creep. I’ve met lots of creeps, and you don’t strike me as one.”

“Thank you,” he replied, bringing a hand to his heart. “Glad to know that I don’t fall under that category.”

“You’re very welcome.”

The two of you stared at each other for a moment, and you couldn’t help but take in the steel gray of his eyes.

He has such pretty eyes.

The spell was broken with the clearing of his throat, and you blinked, a blush spreading across your cheeks.

“I – uh - I better let you get back to it,” he bashfully said, equally as embarrassed to have been staring at you for so long. Before you could say anything, he turned and began to walk away.

“Wait,” you said, not wanting this attractive stranger to walk away just yet. “You never gave me your name.”

He chuckled. “It’s Cregan.”

Cregan.

I like it.

“Nice to meet you, Cregan.” Holding your hand out, you introduced yourself to him, and the moment your hands touched, electricity surged through your body.

What was that?

“Likewise.”

Realizing you still held hands, you awkwardly let go, though you strangely missed the way your hand felt in his warm grip.

“Thank you again, Cregan.”

“You’re welcome,” he answered. “I’ll be seeing you around.”

“Yeah,” you managed to breathe out. As he walked away, you couldn’t help but shamelessly check him out. Not wanting to get caught staring, you shook your head and went back to your workout. Making sure to keep your right knee from drifting, you sank into your first rep, and you could already tell that you had a little more power to your lift when you stood back up.

Huh, I wonder what else he could help me out with.

I wouldn’t mind getting a little workout in with him.

- ONE WEEK LATER -

The bench press wasn’t usually where you started, but you felt good today.

Focused.

You’d been a little more deliberate with your programming lately, and maybe—just maybe—part of that came from wanting to level up after that first conversation with Cregan.

You still thought about it.

And you definitely thought about him a lot over the course of the last week.

The short interaction that you shared had left an impression, and you couldn’t help but let your thoughts wander.

How often does he come here?

I haven’t seen him since last week.

Should I go up to him next time I see him and say something?

You weren’t sure what you would do, but you knew that you definitely wanted to see the handsome man again.

You were midway through your warm-up sets when you loaded the bar with a weight you hadn’t attempted in a while. It wasn’t a PR, but it was close enough to give you pause.

Lying back on the bench, you went through your checklist.

Feet planted.

Back tight.

Wrists straight.

You took a deep breath and unracked the bar, lowering it with control.

Midway up on the second rep, your arms trembled just slightly.

“I got you,” a voice said smoothly above you, and you instinctively relaxed—not giving up, just reassured. The bar steadied under your grip as he shadowed the lift with perfect timing.

Your eyes darted up, just long enough to confirm what your gut already knew.

Cregan.

You pushed through the third rep, and with his quiet support hovering just behind the bar, managed a fourth. On the fifth, you stalled for a second—but he only gave a gentle assist, enough to help you lock it out.

You racked the bar with a clank and sat up, wiping sweat from your brow.

“You always show up at just the right time, huh?” you teased, turning your head to look up at him.

Cregan gave a small shrug and a grin. “Guess I’ve got good timing. Or maybe I just hang out near the bench press in case someone strong needs a hand.”

You laughed. “Strong, huh?”

“I saw that set. That was solid work,” he said, nodding toward the plates. “Were you going for five?”

“Yeah,” you admitted. “Figured I’d try pushing a little.”

“Well, you had four on your own. Fifth just needed a nudge. Not bad at all.”

He offered his hand to help you up, and you took it without thinking. That same electric flicker sparked up your arm, just like last time.

You let go quicker this time. But not by much.

“Thanks for the spot,” you said, looping your towel around your neck. “You here for anything specific today?”

“Chest and shoulders,” he replied. “Figured I’d bench too, but looks like you beat me to it.”

“We can trade off. I’m not done yet.”

He raised an eyebrow, amused. “You offering me a spot?”

“I am,” you said, stepping aside. “Fair’s fair.”

Cregan stepped in behind the bench as you laid back down and set up for your next set. He kept just enough distance to be respectful, but close enough that if you needed help, he could grab the bar fast.

Okay, focus, he told himself as you gripped the bar and started your first rep.

But focusing was a bit harder than it should’ve been. You were so close. So, tantalizing. And it didn’t help that your head was so close to his cock.

Fuck, I’m at the perfect height to just slide my -

Shit.

Stop.

Dammit.

Cregan coughed and tried to focus on what he was supposed to be doing. Spotting you. He shook his head and took a deep breath as you continued your set, oblivious to his inner turmoil.

Your form was tight, deliberate and controlled without being robotic. The way your core engaged with each rep, the subtle arch in your back, the precision in how you breathed through the movement… it was impressive. Sexy in a way that had nothing to do with trying to be.

You weren’t showing off.

You didn’t need to.

Confident without being cocky.

Damn, that’s rare.

You finished your last rep with a determined exhale and racked the bar with a satisfying clink. You sat up and glanced back at him with a smile.

“Thanks again,” you said, wiping a bit of sweat from your temple, and he couldn’t help but notice a drop slide down your chest and into the valley between your breasts. Cregan gulped and tried not to think about sliding his tongue between them and licking you clean.

Fuck, I’m like a dog with a bone.

What is wrong with me?

 “You’ve got a good presence back there,” you continued.

Cregan raised an eyebrow, his lips twitching into a smirk. “Is that your way of saying I make a good spotter?”

“That,” you replied with a grin, “and you didn’t hover or breathe down my neck. Points for that.”

“I aim to please,” he said lightly, stepping around as you moved off the bench. “Your turn to keep me from embarrassing myself.”

“Oh, I doubt that’s possible,” you retorted, but took your place behind the bench anyway. “Let’s see what you’ve got, big guy.”

Big guy, he echoed in his head, fighting the grin that tugged at his mouth.

I could show you big.

Ugh.

I need to stop.

He laid back and grabbed the bar, suddenly fully aware of how close you were standing.

Don’t look up.

Don’t look up.

As much as he tried to control himself, his eyes couldn’t help but drift up to scan your body, and he felt his cock twitch.

I could just pull you down and have you sit on my face -

Shit.

Fuck.

Think of something else.

Anything but that.

Fucking hell.

Your voice cut through his thoughts. “Ready?”

“Ready,” he said, voice strained, and he tightened his grip on the bar.

He knocked out the first few reps easily, but couldn’t help the awareness of you above him. On his fifth rep, as he pushed upward, he caught the faintest hint of your scent. Clean, like citrus and something warm, and he nearly lost his rhythm.

Focus, idiot.

It’s just benching.

Just don’t look up.

Do NOT look up.

He racked the bar cleanly and sat up, shaking his head with a half-laugh. “Not gonna lie, that was a little distracting.”

“Oh?” you said innocently, crossing your arms, which only served to put your breasts up and it took Cregan great effort to not look. “Was I breathing down your neck?”

“No,” he said, standing. “You were perfect. That’s the problem.”

Your eyes met his, and there was that pause again, like the air got a little heavier between you.

“Maybe next time,” you said, a smile dancing at the edge of your lips, “I’ll try to be less distracting.”

Cregan chuckled and rubbed the back of his neck, unsure if you were teasing or flirting or both.

Whatever it is, I like it.

A lot.

“I don’t mind it. Feel free to try and make it harder instead.”

He internally smacked himself at the double entendre.

Idiot.

You quirked an eyebrow at his statement and let out a giggle.

“Thanks again for your help. This time and last time.”

“Of course,” he replied with a smile. “I’m always happy to lend a hand or whatever you need.”

Oh my god.

Stop it.

“Ever the gentleman,” you giggled. “Maybe I’ll come to your rescue next time.”

“I won’t say no to that.”

“And who knows, maybe I’ll make it a little harder.”

Oh sweetheart, you already do.

- ONE WEEK LATER -

Cregan had just finished his last set of rows when he veered off the main floor, heading toward the water fountain near the side studio. He wasn’t looking for anything, really. Just a breather. Maybe to stretch before heading out.

Then he saw you.

Through the glass wall, the lights in the yoga room were low—soft and warm, casting a calm glow over the empty space.

Well, almost empty.

You were on the far side, barefoot on a mat, arms stretched out in front of you, hips high in the air—downward dog.

Cregan blinked.

Fuck.

Okay.

That was… definitely a view.

One I wouldn’t mind seeing up close.

Your leggings clung to every line of your legs and hips, and his brain short-circuited for a second before he dragged his eyes up to safer territory.

Still—damn.

You looked strong. Solid. Controlled. Even in a pose that most people rushed through, you held it with intention. He watched the slow rhythm of your breath, the way your back lengthened and heels pressed closer to the floor.

He didn’t even realize he’d stopped walking until someone brushed past him.

Get it together, Stark.

He exhaled sharply, then glanced back. You flowed seamlessly from downward dog into a lunge, arms rising in a fluid motion. Graceful. Like your body knew what it was doing.

It reminded him of how you’d moved at the squat rack two weeks ago—steady, focused. No showboating. Just strength with purpose.

And now he couldn’t help but think about how your body looked that day as well. And then his mind drifted to less innocent thoughts. Thoughts of coming up and grinding himself against you, letting you feel just how much you affected him. He hadn’t been able to get you off his mind since meeting you, and he was hooked.

He continued to watch when you shifted into a low warrior pose, and that’s when your eyes flicked up.

And saw him.

Shit.

Just keep walking.

Head to the locker room.

Don’t make it weird.

He froze, half-caught in the doorway, hand still gripping his water bottle. You smiled—small, but definitely amused. He could practically hear your thoughts.

Caught staring, huh?

Cregan raised a hand in half-surrender, half-wave, and gave a sheepish grin. You didn’t look bothered. In fact, you beckoned for him to come in.

That was all the permission he needed.

He stepped inside, trying not to feel like a total idiot. “Didn’t mean to interrupt,” he said, voice low. “I was just… passing by… on my way to get some water… because I was thirsty….”

Smooth, Stark.

Real smooth.

“Mmhmm.” You stayed in the pose a beat longer before rising with ease. “And you just happened to stop right when I was upside down?”

“Pure coincidence,” he said, deadpan, though the faint smile tugging at his mouth betrayed him. “I didn’t know you were a yoga type.”

You sat down on the mat and stretched your legs in front of you. “And here I thought you only lived in the weight room.”

 “Hey, I get my cardio in too. Can’t forget about cardio. It’s like the most important workout. And the most fun if you do it right…”

You grinned and shook your head in amusement, picking up on the double meaning. “So, you gonna join in, or just enjoy the view?”

Cregan chuckled, scratching behind his neck. “Is both an option?”

That earned a laugh out of you—genuine, light—and damn, he liked that sound more than he expected.

You tilted your head, considering. “Can you touch your toes without swearing?”

“…Define swearing.”

You laughed, then nodded toward the open space beside you. “Try not to break any bones, hotshot.”

Cregan dropped down onto the mat beside you, grunting a little more dramatically than necessary. “No promises. But if I pull something, you’re responsible for CPR.”

You leaned closer, voice laced with mock sweetness. “That only works if your heart stops.”

He smirked. “Trust me, if I keep looking at you in those leggings, it just might.”

You shook your head, but he saw the blush bloom across your cheeks and the way you didn’t look away.

“Alright, Romeo,” you said, leaning forward into a stretch and folding over your legs with ease. “Let’s see what you’ve got.”

Cregan attempted to mirror you, reaching for his toes. His hands stopped somewhere around mid-shin.

“Wow,” you deadpanned, watching his effort. “Such grace. So majestic.”

“I’m a work in progress,” he grunted. “You ever try benching two plates after a yoga session? Doesn’t mix.”

“Can’t say I have,” you answered with a grin. “Let me guess, flexibility isn’t your strong suit?”

“Not physically,” he said, shooting you a look that was pure mischief. “Though I’m very adaptable in other areas.”

You raised a brow. “Is that so?”

“Very,” he said, dragging the word out just a little. “But hey, you’ve got your strengths, too. You could probably choke the life out of me with those killer thighs.”

You laughed again, biting your lip as you rolled out your wrists and slid into a pigeon stretch.

“Just a minute ago you were telling me that I was responsible for keeping you alive, and now you’re telling me that I could kill you with my thighs. Which is it?”

Cregan grinned, not missing a beat.

“Well, maybe I’m just saying… if I had to go out, that wouldn’t be a bad way to go.”

You let out a loud snort, shaking your head as you stretched deeper into the pose. “Morbid and thirsty. Impressive.”

He laughed, leaning back on his hands to watch you with a crooked smile. “What can I say? I’m full of surprises.”

You arched a brow over your shoulder. “Dangerously flexible in your morals, maybe.”

He shrugged, eyes twinkling. “Only when it comes to beautiful women doing yoga.”

You rolled your eyes, but the smile you tried to hide still tugged at the corner of your lips, and Cregan saw it.

And damn, that smile was going to haunt him in the best possible way.

Cregan watched the way your body moved. Elegant, strong, confident. He’d seen a lot of people train over the years, but something about the way you owned your space—quietly, unapologetically—hit different.

“Okay, your turn,” you said, gesturing to the pose.

He blinked. “That one? You want me to do that one?”

You nodded, all sweet and innocent on the outside. “What? Too hard?”

“I’m pretty sure my hips weren’t designed for that angle,” he muttered as he awkwardly dropped into the position. “This feels illegal.”

You bit back a laugh. “You’ll survive.”

“Will I?” he groaned, feeling the uncomfortable stretch in his muscles.

You leaned toward him playfully. “Want me to help?”

Cregan raised an eyebrow. “Is that an actual offer or just a very good tease?”

You didn’t answer—just leaned in a little closer and rested a hand on his lower back, guiding him gently into a deeper stretch.

His breath caught.

Your touch was light, but it burned through him. Too brief. Not enough.

He felt his cock stir in his shorts and he sucked in a breath.

Fuck.

“Better?” you murmured.

“…Yeah,” he said, voice rougher than he meant it to be. “Definitely better.”

For a moment, the room was quiet. The hum of the AC. The faint thud of music from the gym floor. But in that space, it felt like time stood still.

You sat back, crossing your legs. “You’re not too bad for a gym bro.”

He smiled, letting himself admire you just a little longer. “And you’re not too bad for someone who called me Romeo just a few minutes ago.”

You gave a small laugh, head tipping side to side.. “Flattery gets you halfway there.”

“And what gets me the rest of the way?”

You kept your eyes on his, a coy smile playing at your lips. “That depends.”

“On?”

“How sore you are after this,” you taunted lightly.

I bet I could make you even more sore.

He laughed, shaking his head. “So this is how it is. I show up for water, and suddenly I’m in a yoga showdown. I think you have an unfair advantage.”

You leaned back on your hands, stretching your legs out in front of you again, toes pointed. “Unfair? Please. You’re the one who wandered in here and started talking about CPR and killer thighs.”

Cregan tilted his head, giving you a lazy, lopsided grin that made your stomach flutter. “Hey, I was just appreciating the view. You’re the one who invited me to join. Now I’m locked in a battle of flexibility I never signed up for.”

You smirked. “You could tap out anytime, you know. I won’t judge.”

“Oh, I’m not tapping out,” he said, easing himself into a seated twist with a grunt. “I just want it noted that if I pull a muscle, it’s because you challenged me and not because I’m old.”

You gave him a slow once-over, eyes deliberately sweeping from his shoulders to his legs. “You don’t look old. But if you need a nap and a protein shake after this, I’ll understand.”

Cregan snorted, leaning in slightly. “You offering to tuck me in, or just judging from a distance?”

You raised a brow, feigning innocence. “Depends. Do you snore?”

“Only when I’ve had a really good workout,” he said, voice low with just enough suggestion to make your pulse skip.

A really good workout.

You laughed, shaking your head again. “Careful, Casanova. Keep talking like that and I might make this yoga session a lot harder for you.”

I have something hard for you.

Cregan had to bite his tongue from speaking his thoughts.

Dammit.

I need to calm down.

He gave you a boyish grin. “Is that a promise or a threat?”

You held his gaze, smile playing at your lips. “Guess you’ll have to stretch a little further and find out.”

Cregan let out a low whistle, dragging his palm down his jaw as he grinned. “Damn. Remind me never to underestimate a girl with a yoga mat and a death glare.”

You laughed, the sound slipping out before you could stop it. “This isn’t a death glare. You’d know if it was a death glare.”

He leaned back on his elbows, eyes never leaving yours. “Oh yeah? What’s this one, then?”

You tilted your head. “This is my I’m humoring you but fully prepared to kick your ass if you get cocky look.”

He chuckled. “Noted. You’ve got a whole catalog of looks, don’t you?”

You shrugged, stretching one arm across your chest and rolling your shoulder with a soft exhale. “Occupational hazard.”

“Of being intimidatingly hot and flexible?”

“Of being left alone at the gym, mostly. But sure, let’s go with your version.”

Cregan groaned and flopped onto his back like he’d been mortally wounded. “Okay, that one hurt.”

“You’ll live,” you joked, shifting to straddle your mat and reach for a side bend. “I’ve seen your form in the weight room. You’re tougher than that.”

He propped himself up on one elbow, watching the movement of your body—fluid and precise, all curves and confidence. “You’ve been watching me, huh?”

You looked over your shoulder at him, that smug little smirk tugging at the corners of your lips. “Only when you’re not looking.”

He laughed, something warm and boyish and way too endearing. “So we’re both guilty then.”

You shrugged one shoulder and leaned into the next stretch. “You weren’t exactly subtle standing outside the glass, Romeo.”

“You kinda stole my attention,” he admitted.

You glanced at him again, your voice quieter this time. “Yeah, well… you’re not so easy to ignore either.”

That pulled a different kind of smile from him—smaller, a little crooked. “We should do this again sometime.”

Your eyes stayed locked on his. “The stretching? Or the flirting?”

His smile widened. “Yes.”

You rolled your eyes and let out another laugh, reaching for your water bottle. “Careful, big guy. Keep that up, and you might just charm your way into a full yoga routine.”

He reached for his own bottle, still looking at you. “Good. Then maybe I’ll finally learn to touch my damn toes.”

You bumped your shoulder against his as you stood. “Dream big, hotshot.”

- SEVERAL WEEKS LATER -

The gym was quieter than usual for a Saturday afternoon. Just the low hum of machines, a few scattered lifters, and the rhythmic thud of a medicine ball against rubber flooring as you threw it.

Cregan caught it easily on the rebound, bare chest gleaming under the overhead lights. He’d ditched his shirt a few sets ago—claiming it was too hot—but you were starting to suspect it had more to do with the way your eyes kept drifting to his chest when he thought you weren’t looking.

Not that you were subtle.

Over the past few weeks, the two of you had slipped into a rhythm. A few solo lifts turned into full workouts. Spotting each other turned into grabbing post-gym smoothies. You’d learned his favorite stretches, he’d memorized the way you liked your weights racked. Somewhere along the line, the banter had deepened, the touches lingered just a little longer, and now…

Now it felt like something was going to give.

“Come on,” he called out, grinning as he braced his feet against yours. “That all you’ve got?”

You narrowed your eyes at him, already halfway up. “I’d be faster if someone didn’t keep showing off.”

He tilted his head, feigning innocence. “Show off? I’m just letting the airflow do its job.”

You huffed, catching the medicine ball at the top of your sit-up. The two of you had been at this for ten minutes—partner sit-ups, passing the ball, knees locked together, just close enough to feel the warmth radiating between your bodies.

It had started off as a challenge—Cregan had claimed he could outlast you. You’d claimed he was all talk.

But now it was something else entirely.

The tension had been building all week. All month, if you were being honest.

You tossed the ball back, and when he came up, he held the position a beat longer, eyes locking on yours. His hand brushed yours during the pass—on purpose, this time.

“Slowing down on me?” he asked, voice lower now. Rougher.

You rose again, catching the ball with a grunt and holding at the top just a second longer than usual. Cregan’s face was barely a foot from yours, sweat at his temple, chest rising and falling with steady effort, those steel gray eyes locked on yours like he wasn’t thinking about the next rep.

Neither were you.

Your breath caught for a second, the tension shifting—something sharper, heavier.

He smirked just slightly, and you knew he felt it too. “Still with me?” he asked, voice low and just a little cocky.

You licked your lips without meaning to. “Barely.”

You passed the ball back, and this time when he came up, his face stopped even closer to yours—too close.

You weren’t even sure if you threw the next pass on time. You were focused on the way his eyes dropped, for the briefest second, to your mouth.

“I think we lost count,” you murmured.

“I don’t care,” he replied, and there was no mistaking the husk in his voice.

His forehead was nearly brushing yours now, the space between you thick with heat and breath and the kind of tension that made your stomach flip.

You leaned in half an inch—just testing. His lips parted like he was ready to meet you.

In the blink of an eye, your hands found his shoulders—solid and warm under your palms—and you leaned forward, finally closing the distance.

Weeks of not so subtle glances and building sexual tension came crashing together in one electric moment.

He kissed you back without pause—one hand hitting the mat behind him to steady, the other sliding instinctively to your waist. His mouth moved against yours like he’d been waiting for this. Like he wasn’t about to waste the moment.

When you finally pulled apart, your breath came fast and shallow. His forehead rested against yours, both of you still pressed close, chests rising and falling in tandem.

“Okay,” you said, dazed but smiling. “That definitely wasn’t part of the workout.”

Cregan laughed, low and warm. “Nope. Not at all. But you don’t see me complaining.”

You chuckled, your fingers still curled slightly into his skin. “Think you’ve got it in you to finish the set?”

“Not a chance,” he replied, his gaze dropped to your mouth again, voice a little rougher now. “I was thinking that we could call it on this set and move on to something else.”

“Something else?” you asked, licking your lips as a million ideas came to mind.

“Mhmm. I was thinking we could add some cardio to today’s session.” Cregan wiggled his eyebrows suggestively and you threw your head back with a laugh.

“Well, I think we’d need a change of scenery for that, don’t you?”

There was a glint in his eye as his mouth curved, his smile full of mischief, and you felt dampness pooling between your legs.

Thank god there’s only a few people here today.

“That sounds like a great idea. Maybe we should hit the showers and get cleaned up first.”

You nodded as he stood first, offering you a hand. You took it, and he didn’t let go right away—just held your fingers for a beat longer than necessary before finally releasing them. You gathered your things in a quiet sort of rhythm that had started to feel familiar over the past few weeks—his towel next to yours, your water bottles side by side. It was easy now, natural. Like your workouts had slipped into something more than just reps and rest times.

As you neared the locker rooms, Cregan glanced at the sign overhead and groaned. “Separate locker rooms. The universe is cruel.”

You smirked. “I’m sure you’ll survive. Barely.”

He shot you a look—half pout, half heat. “Don’t sound so confident.”

You gave him a wink and turned toward your door. “Try not to miss me.”

He muttered something under his breath that sounded suspiciously like too late, and then you both disappeared into your respective rooms.

The locker room was quiet, your footsteps echoing faintly against the tile. You hadn’t even made it to your bench yet when your phone buzzed.

Cregan: I’m sweating like hell over here and it’s not from our workout.

Cregan: Your fault, by the way.

You grinned, cheeks warm for a completely different reason now. The memory of his lips still lingered—soft but charged. Your pulse hadn’t settled since.

You hadn’t stripped down yet. You were still flushed, your body gleaming with sweat, sports bra clinging to you, leggings molded tight over your hips. And suddenly, you were feeling bold.

You turned toward the mirror, angled just enough to show the curve of your waist and hips, one hand pulling your waistband down just slightly—barely teasing the edge of skin below. Your sports bra was dark with sweat, highlighting every line and dip. You snapped the photo quickly before you could overthink it.

You: Thought I’d give you something to help you cool down. 😇

No reply.

Then the typing bubble appeared.

Then disappeared.

Then again.

Cregan: Now, that’s just cruel.

Cregan: And doing the total opposite of helping me cool down.

Cregan: But two can play at that game.

And then—

A photo came through.

Your breath hitched.

Cregan, still shirtless, still sweat-slicked, standing in front of the mirror in his locker room. His hair was damp, messy from running his hand through it. His chest glistened, abs tight and defined. His hand pushed the band of his sweats down, revealing his black Calvin Klein boxers, with just a hint of V-line drawing your eyes lower.

You bit your lip, legs pressing together as you felt your core grow wet.

Fuck.

He’s got me there.

You: Oh? I don’t know.

You: I might just win this little competition.

A beat.

Cregan: I don’t think so.

You stared at his picture for a second longer, heat unfurling in your belly.

Seven hells, he looks good.

You could practically feel the sweat on his skin, picture the heat rolling off of him, the way his muscles flexed under your hands.

Fine.

He wanted to play?

You peeled your leggings down to mid-thigh and then pulled your sports bra off. Twisting your body to show your exposed back and ass, you covered your breast with your free hand and took another photo.

You: I’d like to see you try. 😈

You hit send before you could second-guess it.

Not even ten seconds later, another image pinged in.

Cregan had angled the camera down the length of his torso. The shot was unmistakably deliberate: his sweats and boxers were pushed much lower on his hips, one hand casually cupping himself, hiding the bulge that was certainly there.

Holy shit.

Cregan: You’re playing a dangerous game, sweetheart.

Cregan: Five more minutes of this and I’m walking in there to teach you a lesson.

You grinned, heart pounding.

You: You talk big, Stark. But I don’t think you’re brave enough to actually do it.

You: Shame, really. The view’s getting better over here…

Typing bubble.

Pause.

Typing again.

Then:

Cregan: Say the word.

Cregan: I swear I’ll come find you.

Cregan: Right now.

Your lips curled into a wicked smile. You took one last shot—legs fully spread with your towel draped over your breasts and falling between your legs. You bit your lip and looked right into the camera as you took the picture and sent it off with a few quick taps.

Here goes nothing.

You: Locker room’s empty.

You: If you’ve got the guts… come prove it.

Cregan stared at the last picture, jaw tight, heart pounding hard in his chest.

Locker room’s empty.

If you’ve got the guts… come prove it.

Seven hells.

He didn’t even hesitate.

Shoving his phone into his gym bag, Cregan threw his towel over his shoulder, pushed out of the men’s locker room, and crossed the narrow hallway separating the two. There were only a few people left in the gym—none in sight near the showers.

Hopefully, it stays that way.

He moved quickly, quietly, the kind of purposeful stride that didn’t leave room for second-guessing.

One hand on the door.

A quick glance down the hall.

Coast’s still clear.

And then he was inside.

The locker room was quiet, faint steam still lingering in the air from earlier showers. And there you were—exactly where he’d imagined—sitting on the bench with the towel now wrapped yourself.

You looked up the second the door opened, eyes meeting his.

“Well,” you said, voice soft but daring, “I didn’t think you’d actually do it.”

He shut the door behind him. “Didn’t think I couldn’t.”

You stood and let the towel drop as you walked toward him, one step and then another, until there was hardly an inch between you. He could smell the faint sweetness of your skin, a mix of sweat and something uniquely you, and it was intoxicating.

His gaze dropped to your mouth. “Last chance to kick me out.”

You tilted your head, meeting his eyes with a heat that was pure challenge. “What makes you think I want to?”

Fuck.

That did it.

There was a thud as his gym bag and towel hit the floor, and his hands were on your hips in the blink of an eye, pulling you flush against him. Your back hit the row of lockers as his mouth found yours—hungry, hot, no more teasing.

You kissed him back, fingers sliding into his hair, dragging your nails across his bare shoulders. His hands wandered, gripping the backs of your thighs as you hitched one leg up against his hip, grinding against him, with just the fabric of his sweats and boxers separating you.

You broke the kiss just long enough to whisper, “Still think I’m playing a dangerous game?”

Cregan growled low in his throat. “Baby, you started the game.”

He kissed you again, deeper this time—less restraint, more heat—and somewhere in the back of your mind you remembered the showers were just steps away.

Your back thudded softly against the lockers again, breath caught somewhere between a gasp and a laugh as Cregan’s mouth moved down your neck, lips hot and insistent.

Then you tugged the strings of his sweats and Cregan broke away to push the rest of his clothes off, until they were nothing but a heap on the floor. You trailed your eyes down his body until you saw it. Your eyes widened at the sight of his hard cock, tip weeping with pre-cum, and you licked your lips.

Fuck.

Is it even going to fit?

“You’re really not holding back,” you said, voice husky, teasing.

“Neither are you,” he murmured, and his hands were already on your waist, thumbs brushing the strip of skin above your hips.

You smiled—daring him—and then pulled him by the hand toward the showers.

The tile under your feet was warm, the gentle hiss of a running shower echoing faintly off the walls as you turned the nozzle. Steam rose almost instantly, curling around your bodies in a slow dance of heat and tension.

Cregan was already close again, his fingers skimming your ribs until he cupped your breasts. He paused, gaze dark as it raked over you, water catching in the curve of your shoulder, slipping down your chest.

“You’re unreal,” he said, almost reverent. “So beautiful.”

You reached for him and pulled him into the spray with you, hands splayed across his chest as the water rained down on the both of you. His hands moved over your hips, your back, every part of you like he couldn’t decide what to touch first.

Then he had you pressed gently against the tile, his mouth back on yours, slower now but no less intense. One hand braced beside your head while the other found the back of your thigh, lifting, encouraging.

Your breath hitched when he pressed in closer, heat meeting heat, and you could feel his rigid length glide against your skin.

“Tell me if this is too much,” he murmured against your lips.

You smiled through the steam. “Too much? I dared you to come in here.”

He groaned softly, pressing his forehead to yours. “Yeah, and now I don’t think I’m leaving.”

The sound you made then was half laugh, half moan, muffled by his mouth when he kissed you again—slow, deep, winding your core like a spring as he teased you with every gentle roll of his hips.

You were slick and ready and full of want. It felt like an eternity before he tipped you back against the tiles, guiding himself to your entrance. The warm spray slicked over your bodies, and he shifted his grip on your leg, holding steady, teasing until his tip pressed again, then again, and you let out a breathless moan as he finally slipped inside you, inch by inch. You clutched his shoulders, nails digging in, torn between how impossibly big he was and how impossibly good he was. The stretch was incredible—just the right edge of fullness—and you wanted more.

“Fuck,” he breathed into your neck, not even moving yet. “You’re so tight.”

Fingers now in his hair, you arched into him, gritting out, “Keep going.”

“How the hell are you so tight?” he muttered, voice strained.

He pulled back and thrust again, deeper this time, and your eyes rolled to the back of your head. In a show of strength, Cregan pulled your other leg up and wrapped them both around his waist, while he thrust up into your heat. You let out a loud moan as he began to pick up speed, hands both urgent and tender as he held you—catalyst and anchor all at once, fucking you the way you’d never imagined.

He drove his cock into you over and over, and you were quickly losing control.

“Fuck, Cregan,” you choked out, your mind dizzy with pleasure. “Right there. Fuck!”

“Louder,” he groaned, driving in at the perfect angle again, and you didn’t care who could hear. It was everything you wanted, everything you needed, heat and pressure building between your legs, every perfect thrust drawing you closer to the edge.

“Oh, fuck! Don’t stop,” you pleaded. “Harder!”

“Yeah? You want it harder, babe?”

“Yes! Harder! Please!”

“Yes, fuck, yes,” he urged and bit down on your neck. Your vision blurred as you came hard, pulsing, walls fluttering around him.

But Cregan didn’t stop.

He wouldn’t, not until you were gasping for breath, over-sensitized and shuddering and coming again, driving into you with a wild, unrelenting intensity that sent sparks across your field of vision. His mouth was at your ear, murmuring, “That’s it, baby… that’s it…,” and then he was gripping your hips tighter, harder, driving into you faster than before, and your whole body trembled as another orgasm ripped through you.

Cregan held you through it, every single second, until your back fell limp against the tiles and he finally let out a growl of his own. Two more thrusts and he was right there with you, spilling into you, almost too much to take. You clutched at him, boneless and breathless, feeling him twitch and then slow inside you, his movements softening, gentling. Your mind was a white blur of sensation as you clung to him, the water a steady, drumming pulse around you both.

“Goddamn,” he murmured when he caught his breath. “That was….”

You let out a small laugh, resting your cheek against his shoulder, feeling the water mat his hair. “One hell of a cardio session?”

“Oh yeah,” he answered with a chuckle. “We definitely got that cardio in.”

You shook your head and laughed again as he let you down gently, hands on your waist like he thought you might vanish. You pressed your forehead to his chest and wrapped your arms around him, as he tenderly stroked the back of your neck with his thumb. After a moment, you reached for the soap, and he took it from you, lathering his hands and then running them down your sides, your hips, your thighs, a slow grin spreading when you shivered under his touch..

“So, uh,” he said, the corner of his mouth twitching up as he continued to rub soap across your skin. “Want to get some smoothies after this?”

You tilted your head just enough to glance up at him, your lips brushing lightly against his skin as you smiled. “Smoothies, huh? You really know how to treat a girl.”

Cregan gave a low chuckle, his fingers still gently tracing patterns along the back of your neck. “What can I say? I’m a man of luxury.”

“Mmhmm,” you murmured, pulling back slightly, your arms still looped loosely around him. “Smoothies after a hookup in the locker room. Real classy, Stark.”

He grinned, unbothered and clearly amused. “Hey, you started it.”

You raised a brow. “I started it? You were the one who said we needed to ‘add cardio.’”

His smirk deepened, the heat in his gaze not going anywhere. “And you were the one who dared me into your locker room.”

“Mmm. I guess that’s fair,” you said, tapping his chest with a finger. “Still, maybe next time we should try an actual date first.”

That made him pause—just for a second. Not hesitation, more like surprise. Like he hadn’t expected you to say it first.

Then his expression softened, the teasing edge melting into something more sincere. He cupped your cheek, brushing his thumb along your jaw. “Yeah?” he asked quietly. “You’d be up for that?”

You nodded, the smallest movement, but your eyes didn’t leave his. “Yeah. I would.”

His smile turned genuine, a little less cocky, a little more real. “Okay then. Let’s skip the smoothie bar today. You hungry?”

You gave a soft laugh. “After that? I could definitely eat.”

Cregan pressed a quick kiss to your forehead before pulling you out of the shower and grabbing your towels. “Get dressed. I’m taking you to dinner.”

You raised an eyebrow. “Sweaty, post-gym dinner?”

His eyes dragged over you again, all mischief. “You could show up in a trash bag and still make it hard for me to think straight.”

You rolled your eyes, heat blooming in your cheeks. “You’re lucky I like you, Stark.”

“Yeah, I know,” he said, with that damn grin again. “I really am.”

And the two of you worked to get dressed, you couldn’t stop the smile that curved across your lips—or the flutter in your chest that had nothing to do with the workout.

⟸ Man of Honor ❖ What Goes Around Comes Around ⟹

[immortalmrwavell]

A Worthy Replacement - Part 1

(Original story posted December 14th 2022) This story has been significantly Updated!

Written for @bodyswappingandshit/@bodyswappingandshit-1

Glad to finally have the first part of this story back up! It’s one I know lots of you enjoyed back in the day. I thought about uploading all three parts of this story together in one post like I’ve been doing with other multi part stories from the past but honestly this story is just too massive. Especially now that I’m updating and extending it. So for that reason I’m keeping it separated into three parts. I’m even considering adding on a bonus epilogue that wasn’t part of the original! But with all that said, enjoy the story! ❤️

Read Part 2 Here! Read Part 3 Here! Read The Epilogue Here!

~~~

“No… fucking… way…” Was all Martin could say or think when he recognised the man who’d been working out across from him at the gym.

Recently Martin, a youthful 27 year old, had really been trying to get himself into shape. He’d been working out at home for some time now but after moving to a new town he decided it was finally time to get serious and sign up to one of the local gyms. The one he picked in the end was rather expensive but from what he could tell it was held in very high regard and had everything you’d ever need. More machines and equipment than Martin even knew existed, an amazing sauna, a large indoor swimming pool and more! That in mind he supposed spending the extra money on it would encourage him to go and make the most of it all.

Upon stepping into the gym on his first day as a member, Martin was of course greeted by the sight of hunks, jocks, meatheads and bodybuilders all getting deep into their routines. The aroma of manly sweat mixed with deodorant flooded his senses in a way that had him struggling to keep his dick under control. Getting a front row seat to all these men pumping their juicy muscles as big as humanly possible certainly didn’t help either. He was already having fantasies about worshipping some of these men. Kissing their biceps and massaging their thighs. Imagining how amazing it would feel to press his face between their meaty glutes. The thought alone was enough to make him drool.

Of course Martin tried to stay respectful and not stare, as difficult as that was, while instead opting to get on with his own routine. After all, if he wanted to be like all the hunks he adored, he needed to put in the work. With that things were going smoothly. He pushed through his exercises and was able to build up a good sweat in the process. However there was something that kept distracting him. Across the gym he couldn’t help but notice how a bunch of people had stopped to watch one particular dude as he worked out. Some were even going up and asking for pictures as he was resting while others had politely asked about workout and eating tips. He couldn’t see the man properly from where he was but he could tell the dude was big. Very big. Martin thought that perhaps he was an influencer or something.

Eventually his curiosity ended up getting the better of him. He finished his last set on the machine he was using before wandering his way over towards the man. If the guy was well known online, Martin wondered if it would be someone he recognised. That could be pretty exciting. He’d gotten there just as the man was doing some heavy bench pressing. He wasn’t able to get a good look at first but when the man put the barbell back and sat up, Martin’s eyes went wide with disbelief. No wonder people had been watching him this whole time. It was the Mr Olympia of classic physique! Chris fucking Bumstead!

From that point onwards Martin found it exceptionally hard to focus on his own workout. Always finding himself peeking over his shoulder to sneak glances at the renowned bodybuilding champion. He had to actively stop himself from trying to scan every inch of that titanic body as he watched beads of sweat drip down Chris’ massive frame, dampening the clothes he was wearing. Thoughts of running his tongue along Chris’ glistening muscles after a long session danced through Martin’s mind. Suddenly no other man in the gym existed. All he cared about was that pure adonis of a man. Suddenly Martin was thrown back to all the times he’d found himself laid in bed scrolling through Chris Bumstead’s Instagram while jerking his dick furiously. Now all those lustful feelings were bubbling to the surface ten fold! Martin had to try desperately to hide his painfully hard erection after that living sculpture of a man walked past him at one point, his scent wafting faintly through the air while invading Martin’s nostrils. A perfect blend of woodsy deodorant and fresh musk. Good god. Martin still couldn’t believe that perfect specimen of a man was only 2 years older than him!

Shortly after pulling off his tee to show off the sweat stained tank top underneath, Chris finished up his routine and headed off towards the locker room to change. Noticing this, Martin couldn’t help but stare from behind. Watching that wide muscled back barely contained by that tank. Eyes practically glued to the huge rounded muscle ass stretching the back of those shorts as Chris exited the main gym floor. Almost every part of Martin’s being was telling him to follow the bodybuilder in the hopes that he might get a glance at that glorious physique without a top on in person.

He didn’t wanna seem weird though like he was stalking the guy so he decided it’d be best to finish up another set of exercises first. Admittedly he sort of botched the form due to his excitement but thankfully nobody seemed to notice. With that however Martin swiped up his towel and water bottle before hurrying off the gym’s locker room as inconspicuously as possible.

Before long he found himself casually glancing down each of the aisles to see if he could find the one and only Mr Olympia he’d been drooling over. Unfortunately after checking most of the aisles, he started to believe that perhaps Chris had already finished getting changed and was long gone as there didn’t seem to be any sign of him. He must’ve slipped out somehow when Martin wasn’t looking. Just when he was about to give up, Martin noticed a pile of gym clothes sitting on one of the empty benches. He wasn’t sure why but for some he found himself oddly intrigued by the discarded clothes. Almost like it they were… calling to him? There was no way to explain the feeling. All he knew was that he had to get a closer look at those clothes.

He made his way down the aisle and towards the bench. It was only when he got closer though that he realised who they belonged to. That huge tank top, those massive shorts and the unmistakable giant sneakers next to them with gym socks stuffed inside. He couldn’t believe it! These were the very same gym clothes Chris has just been wearing! The gym bag next to them with the hunks name on it only confirmed what he already knew. Martin couldn’t believe it!

Did he go and take a shower? Or maybe for a swim in the gym’s pool? God just the thought of sneaking a peek at Chris’ naked body under a steaming shower or doing laps in the pool was enough to make Martin want to cream on the spot. But then something odd crossed his mind… Why would Chris leave his clothes out here in the open where anyone could grab them instead of putting them away safely in his locker??

———

A few minutes earlier…

Chris found himself stepping into a rather empty locker room with only a small handful of men getting changed or sitting around. Upon reaching his locker, he found the aisle it was located on was completely desolate. Or so he thought anyway.

He slotted the key in and twisted it before opening the locker and pulling out his hefty gym bag. He turned to place it down on the bench behind when he jumped in shock at the sight of a man who’d seemingly appeared out of nowhere. “Whoa!… Uhh sorry man I didn’t hear ya.” He said politely with a chuckle and that recognisable lisp of his. The strange man didn’t immediately say anything however, just staring and smiling as he ran his eyes up and down Chris’ body. “Ummm can I help you?… if you want a photo or an autograph or something I’d be happy to give you one…” As weirded out as he was now, the bodybuilder remained kind and polite as he shoved his t-shirt into the gym bag.

“Mr Olympia huh?… Incredible. You really are something. ” The man finally spoke in an almost unsettling yet buttery smooth tone. “And as a matter of fact you can help me.”

The more Chris examined him, the more this odd man didn’t look as though he belonged. He was a lean middle aged guy with perfectly styled salt and pepper hair. His face was framed by a well groomed beard that was a chestnut brown flecked with silver besides the hair on his chin that was a snowy white. The man was dressed in a gorgeous navy blue suit that seemed tailored to his body. The flawless jacket hugged a crisp pink shirt underneath that was decorated by a striped blue and indigo tie. A bracelet that matched his suit and shining silver watch adorned his left wrist. A pair of sunglasses hid a pair of dazzling eyes that no doubt matched the rest of his devilishly handsome visage. He was in good shape underneath that suit from what Chris could tell so he must've kept fit but… something about him was just off. You wouldn’t dress this immaculate just to get a workout.

By this point Chris was starting to get a bit creeped out by the whole situation but he kept his cool and played along. After all he was both a body builder and an influencer which meant he always had to put on his best face for the sake of reputation. “Okay? And how is that?” He responded carefully.

Just then the strange man beamed with a large grin. “Well I’m glad you asked! First things first, my name is Mr Wavell and I’ll be your friendly neighbour hood Warlock this fine day.” He claimed as he outstretched a hand towards the hunk in a respectable manner.

Chris was hesitant but he leant a hand to meet Wavell’s, a look of confusion plastered across his face. “Warlock?” He questioned while clasping the other man’s hand and giving it a firm shake. Part of his subconscious was telling him to just brush this guy off and get on with the day. He was clearly a bit of a nutter. Unfortunately he’d had the displeasure of dealing with his fair share of weirdos since becoming rather famous in the body building sphere. But like usual Chris’ kind hearted nature forced him to stay and hear what this strange Mr Wavell dude had to say.

“Oh don’t worry. You’ll understand soon enough big guy.” Wavell replied somewhat ominously as he let Chris’ hand go. “Honestly it’s not often that I experiment on men such as yourself.” He admitted, shamelessly gazing up and down Chris’ godly physique. “Famous men I mean. I play around with jocks, meatheads and bodybuilder’s all the time but never someone as prominent and well known as you. I can see why too. Your body is a true work of art. The very kind that should be carved into stone and worshiped for generations to come. And to have obtained such a physique without the use of any kind of magic is truly magnificent. I’ll have to be sure that whoever owns it next will keep it in peak condition.”

Chris narrowed his eyes in uncertainty. “W-what? What the hell are you talking about? Experiments? Owners? Magic? Look I’m sorry man I don’t know what this is about but it’s all starting to sound really freaking weird.” He chuckled awkwardly while taking a step back from the suited stranger. “I appreciate the… compliments? But I’ve got other things to do today so again if you want a picture or something we can do that but whatever you’re trying to buy or sell, I’m really not interested.” He’d finally reached his limit with all the strange stuff that Wavell was spewing.

Wavell sighed, a deep purple aura surrounding his body as he waved a hand towards the bodybuilder. “Oh you poor thing. Your compliance isn’t really a factor.”

Suddenly the mighty Chris Bumstead found that same purple energy coiling around his body in the blink of an eye and binding him in place like a muscular statue.Understandably Chris was freaking the fuck out. He tried with all his might to move even a single muscle but nothing responded. He was completely frozen in place.

“If it’s any consultation, I actually feel a little bad about this. I took a peek inside your mind and you’re actually a really sweet guy even when you’re not on camera. Most of the time I wouldn’t go out of my way to take from a guy as genuine and kind as you but…” Wavell reached out and placed his firmly against Chris’ enormous sculpted pecs and began to massage the thick muscle. “Mmmm… you’re just too damn gorgeous to resist. Don’t worry though. I’m sure you’ll grow to love what comes next in time. Everyone does eventually.”

Chris wanted to protest with all his might but not even his mouth was permitted to move by the strange energy binding him. It was impossible to scream for help, not that doing so would’ve made a difference. The only things he was able to move were his eyes that were darting around in a frantic manner.

“Well! Time for step two.” Wavell clasped his hands together with a smile. “But which piece will I store you in? Your tank top? Your socks maybe?” Wavell suggested as he inspected the gym wear Chris was wearing.

The body building champion had absolutely no clue what the hell this insane man was talking about and at this point he didn’t wanna know either. All he knew was that he needed to escape somehow. With that Chris scrunched his eyes shut and tried with every ounce of his strength to move one of his arms. A strained grunt rumbled from inside his throat as he fought against the purple energy but the most he could do was a slight bend in his elbow and a twitch of his fingers before he gave out. Despite how minimal the movement was though, Wavell seemed quite surprised.

“Impressive. That’s quite some willpower you’ve got there big man! Then again I suppose you’ve gotta have some serious mental and spiritual strength to maintain a body like that. I commend you but you might as well save your energy. You’re not going anywhere.” The warlock leaned in and kissed Chris on the cheek in an almost mocking fashion before whispering softly into his ear. “Besides, I’ve just figured out exactly what I’m gonna do with you.”

Without another second to spare Wavell crouched down only to grab the waist of Chris’ shorts and yank them down to his ankles, revealing the tight black boxer briefs underneath. “Ohhh wow…” Wavell muttered as he cupped the bodybuilder’s exceptional bulge. “It’s always the quiet and humble ones that are packing the most huh?” He teased while squeezing Chris’ package playfully. “Well I know for a fact that whoever ends up with this is gonna be a happy man.” With that Wavell stood up once again and looked the powerless man in the eyes. He could tell by the way Chris’ eyes were darting from side to side that he was trying his utmost to beg. Unfortunately for him no amount of begging was going to stop what was about to come next.

“Now. Are you ready?” The warlock asked with a growing smirk, one hand still firmly grasping the hunk’s hefty bulge. “I’ll take your silence as a yes.” And with that he sent a shock of magic that filled the fabric of Chris’ underwear, causing it to glow brightly. This in turn caused a rather intense wave of pleasure to ripple through Chris’ body originating from his boxers. His eyes couldn’t help but roll back as the wave of pleasure flowed over his entire frame before moving back towards his underwear again. And then it ripped out again. And again. It was like an ocean tide pulling back and forth. Flowing out across his body and then pulling back towards his now enchanted boxer briefs again. It was only after about 3 or so of these pulses that Chris began to feel himself getting… smaller? Almost as it was with each wave of magic that spread and pulled back into his underwear, part of his own body mass got pulled with it?!?!

The glorious muscular body of Chris Bumstead continued to shrink smaller and smaller as more of his being was converted into pure magical essence that became infused with his boxer briefs. It wasn’t long before he was even smaller than Wavell, a man he’d been towering over mere moments ago. He would’ve been terrified had it not been for the insurmountable euphoria that he was forcibly experiencing through it all. A euphoria so great in fact that he reached multiple orgasms! Jetting hefty load after load of cum that splattered and stained his underwear. It was so intense that he eventually faded from consciousness.

The very second Chris passed out there was a bright light that consumed what was left of his shrinking body and when it dissipated, the renowned body builder was nowhere to be seen. All that was left was his workout gear that fell to the floor in a sweaty heap, including the pair of freshly enchanted boxer briefs that now housed the sleeping soul of Chris Bumstead himself.

Mr Wavell leant down and scooped up the pile of clothes along with the socks and sneakers before placing them all on the nearby bench. Now there was just one final touch that had to be made. He waved a hand over the pile of clothes, placing another perception filter over the, that would make anyone who Wavell deemed unworthy of this gift unable to see or perceive the clothes. For example if by chance a roided out asshole happened upon them first, he would barely take any notice of them. Only those who were worthy of taking up the mantle of the kind and humble Mr Olympia would be able to see them. But with that Wavell decided his work here was done, turning himself invisible once again so he may sit back and simply enjoy the show. Opting to float up and sit atop the lockers and watch until someone received the present he’d left.

———

As Martin inched closer to the pile of sweaty gym clothes he’d stumbled across, that very same aroma he’d smelt back in the gym wafted over his nose. Yup those were Chris’ clothes alright. No doubt about it. He made sure to look left and right down the aisle to check that nobody was watching before sitting down on the bench beside the seemingly discarded clothes. It already felt as though his heart could explode with the anticipation alone. He just wanted to grab the tank top and press it flat against his face. But what if someone saw him? It was only his first day at this place and he didn’t wanna be labelled the gym weirdo who went around sniffing other dude’s clothes. But that smell… It was just so damn tempting. He checked around one last time before giving into his urges and swiping up the body builder’s tank top.

The next thing he knew Martin had a raging boner straining against his shorts as he held the damp tank top to his face. Unable to stop himself from deeply huffing and inhaling the strong musky scent of an alpha such as Chris Bumstead. Allowing it to overpower all of his senses and sink so deep that everything else faded away. Only him and the sweaty tank pressed against his nose existed in that moment. If there was a heaven, this is how he imagined it.

Slam!

The sound of a nearby locker closing tore Martin’s mind away from the haze with a sudden jolt. Luckily it seemed to have come from a different aisle. His face still went red however, praying that nobody had walked past and seen him. With a sigh he was about to set the tank top back down when something caught his eye. Inside the shorts was a pair of underwear that Chris must’ve been wearing. Already Martin’s mind was going a mile a minute imagining what the pouch of that gorgeous man’s underwear smelt like after a good workout. He just had to know! But he couldn’t risk anyone seeing him. A tank top was one thing but if he was caught sniffing another guy’s underwear in the locker room he’d be seen as a total perv and kicked out for sure.

Part of him thought of doing the right thing and leaving the clothes where they were but the urges of a horny gay man were a powerful thing which in this case Martin just couldn’t bring himself to ignore. So instead he settled on a plan. He scooped up Chris’ gear along with huge socks and sneakers the hunk had been wearing before dashing around the corner and locking himself in a private changing cubicle.

He knew what he was doing was wrong but he just couldn’t help himself! Before long the young and very horny gay man had stripped off his own clothes and begun jerking himself off furiously while digging his nose into the tank top once again. The smell was still so fresh. New sweat that’d only just poured from that Adonis’ body and absorbed into the fabric. It smelt fucking delicious and Martin wished he could savour it forever.

Soon after that his eyes settled on the huge size 13 sneakers. He grabbed one and yanked the white gym sock out from inside before burying his nose in it. It was incredibly damp with sweat and had an even stronger scent than the tank. But that only made it more intoxicating. After a good few minutes, Martin was only able to pull himself away from the sweaty sock to stuff his nose inside the massive sneaker it came from. And somehow that smell was even more pungent! No wonder. It was a heady mix of old sweat from previous workout mixed with the new fresher scent of today, forming an aroma so mind numbingly powerful that Martin could barely control himself. He had to let go of his cock for a moment just so he didn’t cum on the spot.

From there he must’ve spent god knows how long edging himself in that cubicle, trying not to cum or make too much noise. He switched feverishly between deeply inhaling the sneakers and rubbing the socks all over his face. Chris’ scent was so damn addictive. He found himself fantasising about Chris standing in the cubicle with him, imagining that it was actually the dreamy hunk himself who was holding the massive sneakers up to his face and forcing him to sniff it. The mere thought was enough to have him leaking a constant stream of precum.

It took a good long while but eventually Martin decided he’d had his fill of the sweaty socks and sneakers, for now anyway, and decided to get onto the main attraction he’d been saving until last. He glanced over at the shorts with a lustful grin. Without hesitation he dove his hand inside them and fished out the pair of black boxer briefs that were hidden inside. His pervy mind was already racing at the idea of sniffing both the front and back of them. But just as he was about to dig in he noticed something odd.

The pouch. It seemed damp. At first he thought it was just Chris’ ball sweat but it was more than that. It was… sticky? Curiously Martin checked the inside of the boxers and his eyes went wide. There was no way. That couldn’t be what he thought it was right? Pooled inside the pouch and partially absorbed into the fabric was an unmistakable sticky white substance. With his heart now beating out of his chest, Martin dipped a finger inside and scooped some up before sticking it in his mouth. There was no doubt about it.

It was cum.

Martin had just tasted Chris Bumstead’s cum! And it was delicious!!!

A million questions were racing through his mind right now. The biggest ones being: why the hell had that hunk of a man shot a load while at the gym? And even more importantly, why had he left his cum-filled underwear out for just anyone to find?! It didn’t make sense at all. When would Chris have even had time to do that? Not to mention Chris didn’t at all seem like the type to do something like that. Deep down a part of Martin’s brain was telling him this was fishy. Unfortunately that part of his brain was completely drowned out by the rest of his mind that horny beyond imagination right now.

“Oh well… If he’s that careless then I’m sure he won’t mind if I clean up his mess.” Martin muttered to himself while licking his lips.

He gently raised the boxers up to his face, grinning down at the soaked pouch before him. He was already starting to salivate at the sight. Martin always wanted to taste a bodybuilder's load and now he had the best of the best. Top of the line alpha male seed. And so, without another second of hesitation, Martin dove his tongue into the pool of fresh man milk and started licking away. He immediately found himself shivering with delight at the immaculate taste. Sure he’d tasted cum before but it was nothing like this! He could drink gallons of this stuff! Before long he was lapping it up like a feral animal! He had to make sure that he got every last drop of delicious stud cum. And just when you’d think it couldn’t get any better, the flavour was even further enhanced by the taste of Chris’ sweaty balls mixed in.

By the time he’d finished lapping it all up, Martin was a hot mess. He found himself sitting with the underwear draped over his face, sniffing and tasting the delicious groin sweat from it idly. With a belly full of Mr Olympia grade cum, all he could think to do now was wrapping Chris’ damp tank top around his ridiculously hard cock and jacking it until he burst. And that’s exactly what he did, pumping away as he lost himself completely in all the smells and sensations. Edging as much as humanly possible while trying to savour the moment as much as he could. It didn’t even feel real. He thought that at any moment he was gonna wake up back home in his bed after having the best wet dream of his life. And yet he didn’t. This was reality.

Martin was just about ready to shoot his load and glaze Chris’ tank top with it when he was stopped by the perfect idea that suddenly popped to mind.

Next thing you know he’s jumping up off the seat and smiling giddily as he glances at the cubicle mirror. There was just one last thing he had to try before he stuffed these clothes into his gym bag to take home and treasure forever. He had to wear them.

He didn’t waste any time. He began by snatching up the boxer briefs again before stepping into them and pulling them up over his ass. Admittedly they looked more like baggy boxers on him than fitted boxer briefs. They were mainly being held up by the waist band and the tent his dick was making in the front. The feeling of which sent shivers up his spine as the tip of his cock brushed against the dampness where Chris’ load had been. Then after taking a second to appreciate how amazing it felt to wear Chris Bumstead’s underwear, Martin swiftly moved on by grabbing the shorts next. He slid his legs inside and pulled them up before securing them in place by tying the drawstrings tightly. Once again something that would’ve been ordinary gym shorts for a hunk like Chris looked more like huge basketball shorts on Martin. That didn’t make it any less hot though. This was then followed by him slipping the tank top over his head in one smooth motion. It slipped off his shoulders once or twice but he eventually got it to stay in place. At last he was able to bask his upper body in the warm musky aroma of the tank top in the hopes that it would stick to him. After that, all that was left was footwear Chris had left behind.

The huge damp white socks were first. After giving them each one last quick sniff, Martin reached and pulled on each over-sized sock, drenching his feet in Chris Bumstead’s sweat. He couldn’t help rolling his eyes a little in ecstasy at the mere feeling. Once he’d had a chance to enjoy wiggling his toes inside the sweat stained socks, it was time at last for the sneakers. Getting to slip his average sized feet inside those enormous things felt like an orgasm in of itself. He tried his absolute best not to bust as he felt his socked feet suddenly being wrapped in the hot sweaty musk that was trapped inside those pungent sneakers.

And with that his naughty little cosplay was complete.

After all that Martin could only grin cheekily as he looked at himself in the full length mirror. Sure the size difference might’ve made him look like a kid swamped in his dad’s clothes, but he couldn’t deny that it was still hot as fuck. Especially knowing that he was wearing the exact same clothes Chris himself had been wearing less than an hour ago. The adrenaline pumping through his system right now had Martin on cloud nine as he committed every detail of this to memory.

“What’s up? My name’s Chris Bumstead.” He snickered at his reflection while trying his best to imitate Chris’ voice.. “I bet you’re wondering what my secret to looking like a muscle god is. Truth is I just get really horny while working out and bust a nut after my session. Totally helps the gains.” Martin continued half mockingly as he flexed one of his arms, imagining it was Chris showing his mouthwatering biceps. He continued to mutter all sorts of pervy things and imagine it was the real Chris saying them all the while listening to make sure nobody outside the cubicle overheard him. Little did he know that one person in particular had seen and heard everything.

Wavell had watched idly as Martin had crept over to the pile of clothes earlier and swept them up. It’d been a treat getting to see this horny young man goon for around half an hour over the famous bodybuilder’s scent. Honestly Wavell couldn’t blame him one bit. After all he’d given Chris’ clothes a quick sniff as well before leaving them to be claimed and that scent was divine. “Now that he’s wearing them it should start any second now…” Mr Wavell mumbled to himself as he watched Martin curiously. And as if on cue, the black boxer briefs began to emit a soft purple glow. “Yuuup… here we go.”

Martin didn’t seem to take any notice of the glow at first as it was concealed underneath the shorts. He only noticed something strange was going on when the magic glow became bright enough that its light began to seep out of his stolen shorts. “H-hey what!? What the h-hell?!” He was about to pull off the shorts in a panic to see what was going on down there but before he had the chance there was a shooting sensation that flooded his body like a lightning bolt, causing him to seize up a little. “Uuuuuoooaaahhh… What the… fuuuuuuuuck…” Martin groaned without much control. He felt an indescribable mix of pain and pleasure that sparked through every nerve and muscle in his being. His brain struggled to keep up with the sudden overstimulation and couldn’t decide whether it loved or hated the feeling.

He would’ve been more worried about this had it not been for the rising heat in his chest. He could barely comprehend the feeling. It was like… something was building itself up? Martin only realised what was truly happening when he glanced down at himself to see that his once unimpressive chest was now surging forwards with muscle in pulsing waves of growth. He could hardly believe his eyes as he watched himself grow a hefty pair of pecs that began to slowly fill out the front of the stolen tank top. As they expanded he could feel his torso stretching and broadening slightly to accompany his growing chest until they reached the size of massive watermelons! The shock of it all caused Martin to stumble a little before falling onto his hands and knees with the weight of his new meaty muscle tits weighing him down. They looked bizarrely out of place on his small frame but not for much longer…

“What t-the fuck… Is h-happening… to meeeee?!” He just about managed to grunt out while attempting to pull himself back up but to no avail. Not when his back suddenly decided to follow the same example as his chest. After his pecs, the rest of his growing torso upper body kicked into full gear with its fantastical growth. Ridges and contours of hard earned definition began etching themselves onto Martin’s back as it grew huge and wide with newfound muscle! His arms were forced to spread apart some more as his lats flared out like the wings of a true bodybuilder. Before Martin could even comprehend that however, his shoulders ballooned into monstrous cannonballs that only served to widen his upper body further. Even his traps bulged and expanded before his neck thickened into. Suddenly the sweaty tank top wasn’t hanging off him so loosely anymore…

His confused moans echoed not only through his little cubicle but across the entire locker room. And yet nobody seemed to take any notice. Not even as he let out a roar when his arms and hands started to grow. He watched as his fingers stretched longer, each digit thickening as callous’ began to form along his expanding palms. Marks to symbolise years of long hard dedication to the gym. Even more eye-catching however was the sight of Martin’s once average looking arms beginning to hulk out as veins snaked up his inflating forearms while his biceps and triceps swelled to sizes bigger than he ever could have dreamed of. Soon enough his biceps and triceps had bulked up to monstrous sizes with his forearms following suit. Even his hands weren’t safe as they thickened up.

Martin gritted his teeth as he felt what little fat he’d once had around his belly evaporate to make way for a thick and powerful set of abs that cobbled themselves onto his stomach, Martin was given a few seconds of momentary relief to catch his breath. “M-my body!? H-H-How!? I don’t… I…” He stumbled through his words in a panic, not knowing how the hell to even begin articulating his feelings right now. Especially as he glanced up into the mirror, still kneeling on all fours. His build looked like that of a human gorilla with the comical size difference between his gigantic upper body and relatively small lower body in comparison. In fact he doubted he could even stand properly as he was!

It didn’t take long for the transformative heat to return in full force. For as freaked out as he was right now, Martin didn’t know if he should be worried or relieved. Regardless, the intense sensation began to focus itself on his lower half. More specifically his ass first which didn’t waste any time blowing itself up with newfound mass. What was once a fairly average backside ballooned into a massive bubble butt carved from thick muscle that could harden into buns of steel with a single flex. He even let out a long and pleasurable moan as his asshole found itself tightening significantly. Suddenly the stolen shorts and briefs he was wearing looked far less baggy than before, now stretching over his thick bubble ass rather nicely.

Just then his eyes went wide with both fear and a little bit of underlying excitement after feeling where the warm sensation had shifted to next. “Oooh god oooh fuuuck…” he groaned nervously as it focused on none other than his cock and balls. Thankfully, just like the rest of his body, even they started to expand rapidly. His balls grew into a pair of huge cum-filled alpha male that only churned the most premium cum imaginable. Meanwhile his already hard cock engorged into a girthy ten inch anaconda, that didn’t just fill but stretched out the pouch of his stolen underwear perfectly! Feeling this Martin couldn’t help but allow a dumb grin to spread across his face. “Ughhhhfff… I’m huge huhuhuhuh…” He chuckled as the now much larger and obscene tent in his shorts bucked excitedly.

He’d become so distracted by the size of his new manhood and crown jewels that Martin almost didn’t notice his legs starting to get absolutely juiced. It started slow at first with his thighs and calves pulsing with a tiny bit of extra size and definition. It wasn’t long however before a strained growl escaped his clenched mouth as both legs began stretching out longer, bumping him up to a staggering 6’1. Something he’d soon find out when he was eventually able to stand up. But as soon as his legs finished elongating, his quads and hamstrings erupted with an explosion of bulging muscle mass causing another roar to escape his lips. In mere moments he’d been granted the thighs of the century but it wasn’t done there. Moments later Martin found himself cooing in pleasurable discomfort as his calves pumped up to the size of footballs while looking hard as diamond. Finally Martin’s body was starting to look proportionate again but there was one last part of his lower body that needed changing.

Finally his toes started to curl and wriggle inside the hot sneakers. Right now they still felt like clown shoes on him but not for much longer. Martin was just about able to stifle another moan as his feet started expanding, growing longer and meatier by the second. The free space inside Chris’ sneakers swiftly began to fill as even the sweaty white socks started to fit better around his enlarging feet. Growing upwards from size 9 to size 10 then 11 and even 12!? Only stopping when his feet finally fit snugly inside the enormous pungent size 13 sneakers! At last Martin had the exact kind of huge manly feet he’d secretly dreamt of either having or worshipping.

By this point Martin simply looked like a hulking bodybuilder version of himself but that would soon change. All of the distinct features across his body that made Martin unique began to fade only to be replaced with unique qualities of another man. Whether those features be blemishes, body hair, tattoos or even the tone of his skin! The only semblance of his old self left now was his head. Though, judging by the way his face was starting to heat up, that likely wouldn’t be the case for much longer.

It began with his neck bulging a little, his adam’s apple changing and altering his voice in a way that made it drop a couple octaves. That was the least concerning of the right now though as his facial features started to shift. His jaw began to widen as Martin’s once soft chin squared off with a sharp masculinity. His cheekbones rose up slightly, forming an angular structure in tandem with his jaw that was taut and defined. His brows thickened while his eyes took on a newfound mix of softness and intensity. The eyes of a kind beast. His nose broadened slightly as it tapered into a strong bridge. All the while his changing features made sure to reposition themselves as even his head reshaped slightly. As soon as they were all in place, thick stubble broke out across his larger jaw which swiftly grew into well groomed facial hair that framed his new handsome mug perfectly. Even his hair restyled in process while lightening in colour from black to a rich brown.

After all that his mind was spinning like crazy but the good news was that whatever had been spreading through him and changing his body had finally dissipated, leaving him on the floor sweaty and exhausted. He gave himself a moment to gather his strength before pulling himself up off the ground.

He was disoriented to say the least. His new body trembled slightly as he pushed himself up onto his massive new feet that filled out Chris’ large sneakers perfectly now. He stumbled for a moment as he found his balance with all this unfamiliar weight before looking down at his enormous hands. Needless to say he was still in shock over it all. Looking down at himself, Martin no longer saw the lean average build he was used to seeing everyday. Instead stared down in awe at the huge hulking form of a professional bodybuilder. Huge hefty pecs, colossal biceps, hulking thighs. All of which allowed him to perfectly fill out these massive gym clothes. The real shock came however when he finally glanced up to look in the mirror once more…

“Holy fuck!” He shouted with a stunned look on his face. Only it wasn’t his face anymore. Staring back at him was none other than the three time classic Mr Olympia himself! The very man Martin had countless saved pictures of for jerking over. The hunk who’d starred in more than one of his wet dreams over the last few years. There was no mistaking it. His hands shot up towards his new face, inspecting his features to be sure they were real before running his hands through his hair and beard. This sculpted body… This gorgeous face…

“I-I’m… I’m Chris fucking Bumstead!!” He announced, almost not believing his own words as they spilled out in a new unfamiliar voice.

Mr Wavell had witnessed the entire thing go down, invisible as usual. “Mmm… now that was hot.” He hummed to himself as he watched as the new hunk admired his reflection with glee and disbelief. “Maybe I should stick around for a while and see how this plays out.” He shrugged. It was always fun to watch how his subjects adjusted to their new lives and bodies.

[bloomzone]

Wonyoung : Inspired Full Workout Routine

If you’ve ever admired Jang Wonyoung’s long, toned figure and effortless stage presence, you’re not alone cuz same . As one of the most well-known K-pop idols, she maintains a lean yet strong physique while performing intense choreography and balancing a busy schedule. While Wonyoung hasn’t publicly shared her full workout routine, we can get a good idea of what she likely does by looking at the types of training that help idols stay fit in some shows

This workout is inspired by a mix of dance, strength training, and flexibility exercises focusing on toning the body while keeping things light and graceful. If you want to flexibility ... this routine will help you build endurance, improve posture, and tone your body without gaining excessive muscle !

first here are two workout video u can start with:

first | second

ㅤ۪ㅤ۫ ꪆ୧ Warm-up (10 minutes) – wake up ur body!

Before getting into the main workout, a proper warm-up is essential to prevent injuries and improve performance. This warm-up gets your blood flowing and preps your muscles for movement.

1. Jumping Jacks (2 minutes)

Start with classic jumping jacks to get your heart rate up.

Move your arms fully overhead for a full-body effect.

2. Dynamic Stretching (5 minutes)

Leg Swings – Hold onto a chair or wall and swing one leg forward and backward (10 reps each leg).

Arm Circles – Extend your arms to the sides and make small circles, gradually increasing their size.

Hip Rotations – Rotate your hips in circular motions (30 seconds in each direction).

3. High Knees (1 minute)

March or jog in place while bringing your knees as high as possible.

Engage your core for better balance and coordination.

4. Torso Twists (2 minutes)

Stand with feet slightly apart and twist your torso left and right.

This helps loosen up your spine and waist.

ㅤ۪ㅤ۫ ꪆ୧ Cardio & Dance (20 minutes)

Dance is one of the best full-body workouts, and since Wonyoung is constantly performing, we can assume dance training is a big part of her fitness routine. This section will help improve stamina, coordination, and agility.

1. Dance Routine (15 minutes)

Pick a K-pop choreography ( anti fragile by lesserafim or super shy by nwjns are great choices as a start 💀 ).

Focus on full-body engagement, precise movements, and fluidity.

Repeat the chorus multiple times to increase endurance.

2. Jump Rope (5 minutes)

Grab a jump rope and go for steady jumps to burn calories and improve footwork.

If you don’t have a rope, mimic the movement in place.

ㅤ۪ㅤ۫ ꪆ୧ Strength Training (25 minutes)

Wonyoung has a slim yet toned body, which suggests she does low-impact strength exercises that emphasize definition rather than muscle bulk.

1. Squats (4 sets of 15 reps)

Stand with feet shoulder-width apart and squat down as if sitting in a chair.

Engage your core and push through your heels.

2. Lunges (3 sets of 12 reps per leg)

Step forward into a deep lunge, making sure your knee doesn’t go past your toes.

This helps tone your thighs and improve balance.

3. Push-ups (3 sets of 10-15 reps)

Keep your core tight and lower your body in a controlled motion.

Modify with knee push-ups if needed.

4. Plank (3 sets, hold for 30 seconds to 1 minute)

Keep your body straight and avoid letting your hips drop.

This strengthens your core and improves posture.

5. Leg Raises (3 sets of 15 reps)

Lie on your back and raise your legs without touching the ground.

Engage your abs to keep your movements controlled.

6. Bicep Curls (3 sets of 12 reps)

Use light dumbbells or water bottles.

Slowly lift and lower your arms for a controlled workout.

ㅤ۪ㅤ۫ ꪆ୧ Flexibility & Cool-down (10 minutes)

Idols like Wonyoung need flexibility for fluid dance movements. Stretching helps prevent stiffness and promotes long, lean muscles.

1. Standing Hamstring Stretch (1 minute per leg)

Extend one leg forward with your heel on the ground and lean in.

2. Quadriceps Stretch (1 minute per leg)

Grab your ankle and pull it toward your glutes for a deep stretch.

3. Hip Flexor Stretch (1 minute per leg)

Step forward into a lunge and push your hips forward.

4. Upper Back & Shoulder Stretch (1 minute per side)

Interlace your fingers and push your hands forward to round your back.

5. Cobra Stretch (1 minute)

Lie on your stomach and push your upper body up with your hands.

6. Child’s Pose (2 minutes)

Sit back on your heels with arms extended forward for full-body relaxation.

ㅤ۪ㅤ۫ ꪆ୧Final Tips for wonyoung fitness routine

Hydration is key! Drink water throughout your workout.

Don’t overtrain. Wonyoung’s routine likely includes proper rest days.

Consistency is everything. Do this workout 3-4 times a week.

Pair it with a balanced diet. Nourish your body with protein and healthy carbs.

@bloomzone !🍀

[scruffymuttstuff]

Hey pack, here's a set of exercises designed to enhance both mobility and muscle in a way that feels animalistic, powerful, and connected to your species. [this is directed at wolves and canines]

Wolfy Mobility & Muscle Workout Set

Daily Mobility Flow (5–10 minutes)

Do this as a warmup or wind-down. Focus on fluid motion and control.

1. Cat-Cow Spine Flow (1–2 minutes)

* Start on all fours. Inhale, arch back (cow); exhale, round (cat). Think of it as waking up your spine—like stretching in the forest.

2. Beast Crawl Hold (30 seconds x 2)

* Knees hover 1 inch off the ground. Core tight. Picture the moment before the pounce.

3. World’s Greatest Stretch (1 minute per side)

* Deep lunge with twist. Opens hips, spine, chest.

4. Deep Squat Rocks (1–2 minutes)

* Drop into a deep squat. Shift weight side to side. This helps with grounded readiness—like crouching in tall grass.

Wolfy Strength Training (3 times per week)

Aim for 3 sets of each. You can do this bodyweight-only or add resistance if you’re ready.

1. Quadruped Beast Crawls

* Forward, backward, lateral (15–20 seconds each direction). Builds core, shoulder stability, and animal-style movement.

2. Push-Up Variations

* Standard push-ups or inclined if needed. Optional: “Wolf push-ups”—lower slowly, explode up (8–12 reps).

3. Jump Squats / Crouch Explosions

* Deep crouch into leap (8–10 reps). Like a wolf leaping through underbrush. Builds power.

4. Bear Plank Shoulder Taps

* Hold bear plank (knees off ground) and tap opposite shoulder (20 taps). Great for balance, core, and staying light on your paws.

5. Glute Bridges / Hip Thrusts

* Builds powerful haunches. Add weight or do the single-leg version as you level up.

6. Superman Holds

* Lie on stomach, lift arms, chest, and legs. Hold for 30 seconds. Engages posterior chain—feel like you're running full sprint.

Optional Add-Ons

* Sprints (hill or flat): Tap into raw energy. 20-second bursts.

* Tree Climbs or Pull-Ups: Use what’s around you. Jungle gym? Branch? Hang and pull.

* Shadow Prowling: Crouch-walk slowly in a circle. Stealth practice. Builds quads, glutes, control.

Wolf Ritual Cooldown (2–5 minutes)

* Walk barefoot in grass or on dirt if possible.

* Stretch arms wide, let yourself yawn, snarl, or shake off energy.

* End with a breath in the nose, out the mouth—you are the creature, and the earth knows your scent.

[mewvore]

Hey queen, what's the secret to enfattening my ass, like specifically at the gym, I for sure got the eating part down but am not sure what exercises help

Squats are the number 1 exercise to enhance glutes. Theyre a little tough because they also work the knees but if you don't mind a bit of soreness the first week or so you can knock out 100 pretty easy. If you're at the gym its definitely worth askng someone to help make sure your posture is correct, and once you're comfortable, try incorporating weights.

If you just want your ass to look bigger overall you'll need to adjust your waist to butt ratio, which can be done with abdominal exercises that have no impact on the glutes like russian twists or bicycle crunches

[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.

[theegreenmuse]

݁˖ ❀ ⋆｡˚ 𝐓𝐡𝐞𝐞𝐆𝐫𝐞𝐞𝐧𝐌𝐮𝐬𝐞'𝐬 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚𝐧 𝐇𝐨𝐮𝐫𝐠𝐥𝐚𝐬𝐬 𝐅𝐢𝐠𝐮𝐫𝐞 ݁˖ ❀ ⋆｡˚

Hello, beautiful souls! 🌿

I’m excited to share TheeGreenMuse's workout routine designed to help you achieve an hourglass figure while focusing on losing belly fat, sculpting a small waist, and enhancing those glutes. This routine is a blend of Pilates, gym workouts, and targeted exercises that will help you feel strong, confident, and radiant.

——————————————-

🗓 Weekly Workout Schedule

☞ Day one:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day two:

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

Cardio : 12-3-30 on the treadmill

☞ Day three:

Active recovery (rest day)

10K Steps

I want to start learning Kpop choreographies like I used to do before since I’ve been a Kpop fan since 2015☺️

☞ Day four:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day five

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Cardio: 12-3-30 on the treadmill

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

☞ Day six:

Pilates + 10K steps

☞ Day seven:

Active Recovery

Practicing on my Skateboard (I had the board for more than 1 year and I’m always scared to start my skateboarding journey 🤣)

———————————

🍽 Nutrition Tips

To support my workout routine and achieve my body goal, a balanced diet is essential. Here’s what I will focus on and so do you:

☞ High-Protein Meals Examples:

Breakfast: High-protein smoothie with spinach, banana, chia seeds, and almond milk

Lunch: Grilled chicken salad with mixed greens and quinoa

Dinner: Baked salmon with steamed vegetables and sweet potato

☞ Healthy Snacks:

Greek yogurt with berries

Sliced apple with almond butter

☞ Hydration:

2L of water daily

I drink Green Tea in the morning, Peppermint tea after my meals and Camomile Tea before sleeping. The only drinks I’ll include in my fitness journey are zero sugar drinks, herbal teas, coconut water and kombucha.

—————————-

💡 Additional Tips

- Consistency is Key

- Track Your Progress

- Rest and Recovery

- Stay Motivated:

I’m currently starting to limit my time on social media to achieve those goals so that I can hold myself accountable. I prefer more achieving my goals by moving in silence. If you want to get motivated and you want me to share my progress to you personally, you can add me on Instagram!🫶🏾 I’d love to share my progress, answer to your questions, and connect with you guys!

Remember, the journey to becoming the best version of yourself is a marathon, not a sprint. Embrace every step, celebrate your victories, and learn from your challenges.

[sturniolo04]

One More m.s.

Bf!Matt x Gf!Fem!Reader

A/N:Inspired by that one moment in friday's video also if you don't like the preadded name in my stories, you can either add your own name or not read it; it's up to you- Charli

Dividers: @issysh3ll

Going to the gym has always been a part of you and Matt's daily routine, and I love that it was part of your guys' daily routine as well.

In addition to having the consistency of going to the gym day in and out, the support in motivation from your boyfriend was undescribable and it was always much needed since you tended to get lazy or complain that you couldn't necessarily push your limits in that given moment and today was no different.

"you good"

Matt ask you as you finish catching your breath from first round of your glute exercise routine.

"mhm"

you sigh out as you grab your water bottle from his hands to take a sip since you were in between reps this being your 1 minute rest.

"okay lets go"

matt states turning off the one minute timer he had on his phone. You huff planting your feet onto the mat getting ready to start with your squats, since that is what you did first in the first rep you did. You were already not feeling like pushing your limits today given you were now on the third rep of this glute workout.

Everything had gone by smoothly up until you reached that point of quitting and not want to push through anymore thinking your body couldn't handle it but you knew matt wasn't going to let you quit.

"hey come on you got it"

matt harps as he is squatting in front of you as you are doing donkey kicks which you could tell was working considering everything was starting to burn. You shake your head 'no' in a subtle response as you start to falter.

"yes you do come on- one more"

matt states as he moves to be standing behind you seeing you let your leg rest and stop. He immediately places a quick pat on your ass to let you know to keep going.

"thats it atta girl"

matt states as he see you slowly continue on.

"i cant i cant i cant"

you huff out geuninely out of breath and just tired overall matt shakes his head as you looks you guys' figure in the mirror in front of you two.

"one more come on baby"

he reiterates as you and him make eye contact through the glass in front of you.

"god i hate you"

you huff out finally standing up off of the floor holding on matts hands for support as he chuckles a little.

"but hey you did it and then some so i am proud of you so you cant be mad at me for long"

matt states mater of factly kissing your temple as you roll your eyes giggling.

Taglist

@spicymuffins03 @dirtylittleheart333 @mintsturniolo

@chaoswithus @ksturnz @wh0resstuff @stayingstromboli

@emely9274

[freeonlineworkouts]

Glutes Workout: What is the No 1 Glute Exercise?

[mattscoquette]

what’s your workout routine!! i’ve been going to the gym but i can’t tell if what im doing is affective

my gym routine ! ♡︎☆🎀 ࣪ ˖

i talk a lot about food, diet, exercise, and weight loss under the cut:)

i go to the gym minimum 5 days a week, this is my split:

𝐦𝐨𝐧: full body

𝐭𝐮𝐞𝐬: arms

𝐰𝐞𝐝𝐬: legs

𝐭𝐡𝐮𝐫𝐬: chest & back

𝐟𝐫𝐢: cardio & abs

𝐬𝐚𝐭 & 𝐬𝐮𝐧: active rest days

these are the exercises i do in order on the designated days! i also walk on the treadmill for thirty minutes at the end of my workout. pls remember to work to your fullest extent, but do not overdo yourself!!!! it's okay if you cannot do all of these the first time u try, do not compare your day 1 to someone's day 100

(most of these exercises are done on the machines - if there is any uncertainty how to perform these exercises pinterest and tik tok are very useful)

𝐟𝐮𝐥𝐥 𝐛𝐨𝐝𝐲

୨୧ lat pull downs 4x12

୨୧ chest press 3x8

୨୧ bicep curls 3x10

୨୧ tricep curls 3x10

୨୧ leg press 3x12

୨୧ leg extension 2x12

୨୧ leg curls 2x12

୨୧ ab side twists 2x12 each

୨୧ ab crunches 3x10

୨୧ treadmill 30 mins

୨୧ stair master 15 mins

𝐛𝐢𝐜𝐞𝐩𝐬 & 𝐜𝐡𝐞𝐬𝐭

୨୧ rope pull down 3 mins

୨୧ bicep cable curls 3x10

୨୧ bicep extensions 3x12

୨୧ hammer curls 4x10

୨୧ bicep curls 3x12

୨୧ chest press 3x12

୨୧ butterfly 3x15

୨୧ hammer smith chest press 3x10

୨୧ dumbell incline dumbbell press 5x10

𝐥𝐞𝐠𝐬

୨୧ leg extensions 2x15

୨୧ leg press 4x12

୨୧ leg curls 2x15

୨୧ leg press weights 3x12

୨୧ calf extension 3x10

୨୧ back extension 3x10

୨୧ hip abduction 3x12

୨୧ glute abduction 3x12

୨୧ glue kick back machine 2x15 each

୨୧ bulgarian split squats 2x10 each

୨୧ hip thrusts 3x12

୨୧ rdls 4x10

୨୧ smith machiene squats 3x10

୨୧ stair master until fail (cover w/ sweatshirt)

𝐭𝐫𝐢𝐜𝐞𝐩 & 𝐛𝐚𝐜𝐤

୨୧ tri pull down 3x10

୨୧ straight arm pull down 3x12

୨୧ lat pull down 4x12

୨୧ triceps extensions 3x12

୨୧ lateral raise machine 2x15

୨୧ overhead triceps curls 3x10

୨୧ forward dumbbell raises 2x12

୨୧ seated cable row 3x15

୨୧ one arm dumbbell row 4x15

𝐚𝐛𝐬

୨୧ ab twist 4x12 each side

୨୧ ab crunch machine 3x10

୨୧ ab push 3x10

୨୧ ab pull down 3x10

୨୧ hammer strength crunches 3x12

୨୧ hanging crunches 3x10

repeat second half of this section twice

୨୧ plank until failure 2 each

୨୧ dumbbell side twists 2x15

୨୧ straight leg rises 3x12

୨୧ flutter kicks 30 sec each x2

୨୧ side toe taps 3x12

୨୧ bicycle kick 3x20

୨୧ stair master 15 mins

୨୧ treadmill 30 mins

some important things to take into consideration!!:

losing weight / seeing results takes time!! do NOT get discouraged and give up if you do not see immediate results, because it will not happen. u also need to be very aware of what you are eating throughout the day - u cannot outwork a bad diet. if you are not changing your food habits at all, you will most likely not see any results.

for me, i used weightwatchers for about four months last year while following this workout plan, and i lost about 15 lbs in that time! it is a $25/month subscription, but it really worked for me. another app i used to track what i eat is mynetdiary. it helps me keep track of how many calories i eat each day, and helps me stay in a deficit. this one is free and i really recommend it.

weight loss and exercise is different for everyone! the time will pass anyway, so why not just start. you do not need to be in the gym for 3 hours everyday and eating 500 calories a day. even something as small as taking a walk everyday and being aware of what you eat is a start.

just remember to be kind to urself always!! that is whats most important in all this. you can be disciplined and still practice self love.

[gardengnosticator]

a real simple workout i recommend for conditioning and muscle hypertrophy is what i call the triumvirate pyramid.

three exercises, bodyweight squat, pushup and sit-up and what you're going to do is an EMOM style circuit. pick a time scheme, say 10 minutes, and every minute on the minute you do these three exercises with 1 rep being added on for each successive minute you clear.

so minute 1: 1 squat, 1 pushup, 1 sit-up minute 2: 2 squats, 2 pushups, 2 sit-ups minute 3: 3 squats, 3 pushups... so forth and so on.

if you clear all your reps in say 15 seconds, the next 45 seconds of the minute is used for rest and as soon as the next minute begins you go right in. this means youre racing against the clock to try and complete all your reps in the minute time limit. if you fail to get all the reps for a required minute (say you only get 6 squats, 6 pushups and 5 situps for minute 6) the workouts over. this is a good way of getting your heartrate up, forcing you to move quickly and efficiently and also get a tremendous amount of volume since you're pyramiding up your reps for each set.

pick any three movements you want, single leg squats, glute bridges, dips, pull-ups, v-ups whatever you want just make sure you have the ability to move between the three quickly for the best results.

[gym-x-plus]

Glutes workout that will give you a juicy pump🫡

“You always doing the same exercises” Yes! You got that right, I’m always doing the same exercise because why would I change something that simply works?

My body did not start changing when I was doing random workouts every week or/and when I was doing certain exercises just because they look “cool”.

It was when I started prioritizing proper form over heavy weights, incorporated progressive overload and tempo when I started seeing major improvements in my body.

In almost every single one of my Lower body workouts you’ll find some type of:

1. Squat/lunge variation

2. Hinge variation

3. Hip thrust variation

4. Abduction variation

I’m not saying this’s the only way, I’m saying this’s what had worked for me💕.

Workout details:

Squats: 4 sets 6-12 reps

Good mornings: 3 sets 8-12 reps

Lunges: 3 sets 8-12 reps per leg

Hip thrust: 4 sets 6-15 reps

Hip abduction: 3 sets 20 reps

Save share with a friend to motivate and build bigger, rounder, stronger glutes together 💪🏽😌

©️Credit ig @alexaarika_

Outfit from @oneractive

💕

#gluteworkout #lowerbodyworkout #oneractiveaffilliate #oneractivefamilia #gymworkout

[post-punk-post-twink]

You probably get this a lot (like a LOT) but what's your exercise/dietary routine?

Actually, you are the first, and I am flattered. Thank you! My routine is not very regulated. When I’m not especially busy, I go to the gym 3-5 times a week. After years of not feeling anything in my glutes or lats, I now pre-exhaust whatever muscles I want to target with calisthenics for around 10 minutes, otherwise stronger muscles will take over. Then I do 3-4 sets on relevant machines or with free weights until I run out of time, ideas, or available equipment. I also have weak joints and bones (because I have a mild version of Marfans syndrome) so I tend to go high rep, low resistance. So, I avoid any exercise that makes my joints, especially my knees, pop or feel strained. Be careful with your body!

As for diet, I eat maybe a pound of chicken and 1-2 glasses of protein drink per workout day, which I think lands around 140 grams of protein? I often eat 0% fat Greek yogurt (no fat means all protein for dairy) for lunch or breakfast. I do eat carbs, often in the form of brown rice stir fries or curries. I drink a fair amount of skim milk. Genetically, I have an ectomorphic body type thanks to Marfans so I have a hard time gaining weight as either fat or muscle, hence all the protein. (I’m the furthest thing from a foodie and don’t mind eating the same things over and over.) And I drink a lot of Metamucil/psyllium husks because my digestive system is shot. Also bottoming.

Lastly, I remind myself (accurately) I’m going to the gym because it well help me not feel depressed or anxious. My vanity, as robust as it is, is not enough motivation to keep the habit.

[mechezeishe]

why is this thing in my house pt. 2

Your girlfriend finally returns home after her 6 month disappearance with a boyfriend.

Wait . . . what?

a 2 shot Sherry/Jake/F!Reader; pt 2

Tags: Established Relationship; Open Relationships; Lesbian Sex; Cunnilingus; Vaginal Fingering; Threesome - F/F/M; Vaginal Sex; Anal Sex; Anal Fingering; Mild Misandry; Post-Resident Evil 6; Not Beta Read; Ass to Mouth; Female Reader; Shameless Smut; Dubiously Consensual Nude Sharing

ao3 link

pt. 1

It’s baiting you.

Now, you know it is for sure.  Something shifted in it ever since you allowed Sherry and it to pursue an independent relationship. The hints were subtle, at first. So subtle that you only picked up on them retroactively — polite, but tight hands on your waist when passing by, joining you and Sherry on the couch but sitting next to you, and lingering too long in the bedroom when you’re home and it’s banished to the couch. It’s clever about it all, too. Faux innocence and hiding right being the line of plausible deniability. 

Not anymore. It is still subtle, sure, but Sherry is the farthest thing from subtle. The moment she joined in, the pieces put themselves together. 

She talks about it more. About the mission and how it was able to fist fight a fifteen foot hulking abomination over a pit of lava, how, like her, has blood tainted by biotechnology and record-breaking daddy issues, and how it’s far more than the hotshot it presents itself as. Naturally, she tacks on her appreciation for its body — and yeah, you noticed, admittedly. 

On house arrest, it has to do everything in your apartment, so the corner where plants once grew is now a small workout area. It’s always exercising, too, and it doesn’t have too many clothes to go through, so it opts to keep it minimal. But in only boxers is a bit too minimal, and—wait a damn second. You bet it waits until you’re home to exercise, now that you’re thinking about it. Son of a bitch. It must have realized your eyes tend to drift over and watch his quads and glutes flex during squats and latissimus dorsi and erector spinae press when he—it lowers itself in a push up and biceps bulge during curls. 

Goddamn. 

You have a consistent on-call schedule — which is all the fucking time basically, so they know the rare times you’re set to be home. Sherry shifts from being with it to being with you, and any affection between them is chilled until you’re at the hospital once more. Your sigh breaks through the apartment first before you take the keys from the door, slip off your shoes, and pad to the living room to relieve your burdens by sinking into the couch. 

However, the couch is occupied. Very occupied—”Jesus Christ!” You shield your eyes, but the image is burned in your brain and the wet schlick of Sherry riding it's cock like the wild fucking west still carries. You peek between your fingers to find Sherry’s head thrown back in carnal pleasure, small tits bouncing in rhythm, and It looks over its shoulder, right at you, cocky and proud. Its hands rest on her hips, guiding her movements, and it slightly thrusts up to meet her. “H-hey, you’re – fuck — early.” It speaks through a toothy smile. “Some leftover’s in t-the fridge.” Sherry falls forward, arms around its neck and chin perched on her forearm. She looks at you too, through blissed out eyes and a slack jaw that morphs into her own smile. Not as predatory at its, but conniving all the same. Its hands move to the tight globs of her ass, letting her ride him more slowly, more shallowly, but the new angle has her eyes rolling back.

“Missed you—.” 

“Looks like it.” You don’t know what to do. Feet rooted to the floorboards, you watch them and they watch you. It looks all too cheeky while Sherry stifles her moans by biting her bottom lip.  It’s a matter of willpower to not clench your thighs together when it turns her head to bring her into a wet kiss, a flash of tongue before it disappears between them. 

It peeks an eye open just in time to catch you biting the hinge of your thumb. You quickly fix your expression to glare at him, but it’s too late. They separate with a gasp to give it the focus to thrust harder into her, and she cries out. It's proud of the reaction, eyes alight and focused on the subtle sway of your hips, the only outside sign of the pulse between your legs. Sherry’s a bit too out of it to notice.

With quick steps, you retreat to the kitchen, still believing there’s a chance to play this off. You open the fridge, door blocking your view of them temporarily as you search for the tupperware. God, the noise. The wet slapping and strangled whines and creaking of the couch. When you close the door, they’ve shifted. They now lay across the couch, and notably, face the kitchen now. 

Sherry holds desperately to the arm of the couch, pushed forward by how it plows into her from behind. Hand square on her back, it pushes her down to keep you in its sight. Her back curves in then flares out in a beautiful and shallow hourglass. Sherry peeks over from the arm with teary eyes. The couch squeaks with each thrust, the base of his cock disappearing into her under a small patch of hair. More than it’s got on its buzzed head. 

You’re strong when walking to the counter, but you nearly stumble when Sherry moans your name. You dare to turn around, tempting fate. “How was-s work?” It laughs behind her, and you think its rubbing off on her. Though that’s the least of your troubles right now. “Proud of you—u,” she loses the last syllable as he enters her with particularly hard force.

Behind the cover of the counter, you can freely grind your cunt the best you can against the handle of one of the cabinets, hands tight on the granite. The sharp corner brushes your clit, and you fail to stop the sharp inhale. Fucking Christ, you’re soaked, panty fabric thin and likely transparent. Drooling and losing your grip on reality, you watch its abs flex and the way its strength forces her forward and down into the couch.

And they keep fucking staring at you. Pupils blown out and skin flushed, they both pant wet, heaving breaths and let their eyes rake what they can of you. You know, now, they can both see the way your hips move against the counter, the lusty glaze over your eyes, the lidding of your eyelids. No one’s subtle anymore. 

Sherry uses one arm to lift herself over the arm, and then reaches out with the other. 

A moment after, its hand sets itself right by hers, and it leers at you from right above her, thrusts slowing to accommodate the new angle. It's smiling — always smiling, and its muscles strain to hold itself up over her. Deliciously. Jesus.

Warily, you glance between the two of them, and they catch the hesitation. Sherry acts on it. Retracting her hand, she shifts, and it pulls out of her and rests back on its haunches to allow her to get up, cock wet and gleaming and still painfully hard. On shaking legs, your girlfriend approaches, using the counter as support. You think she makes a grab for your hand, but she misses it and cups your clothed pussy. You hiss. Yes, it is rubbing off on her, for sure. “Want you to join.” You glance over at it, pecs rising and falling, just watching. 

“I don’t like that . . . thing,” you whisper, and her hand squeezes. You whimper weakly, embarrassingly so. Sherry’s grin tells you she feels the wet spot as much as you do.  “I don’t.” 

“Mhm,” and you hate the way she hums. Knowingly. “We can finish in the bedroom, if you want. While you eat.” Sherry lets go, pads of her fingers rubbing together smoothly from the wetness she gathered. It’s getting off the couch now, too, dick hard and as proud as he is as it walks over and drapes an arm over her collarbone. It grinds into her ass, pushing her into you, exacting a small gasp from her. It smiles from over her shoulder. 

“Piss or get off the pot,” it says, and it pisses you off immediately. Mouth set in a scowl, you close the distance and kiss her, and at the same time shove its shoulder. It doesn’t budge, but presses closer to her to in turn sandwich her between you. While your tongue curls in her mouth, dipping into her maw, one of its calloused hands comes around you to grab at your ass. You’re quick to push its wrist away, and it chuckles. The hand comes back. This time, it swats you right on the cheek with a resounding smack. 

“Don’t,” you warn from over Sherry’s shoulder, lips wet with her spit. “Don’t fucking touch me.” Its brows raise happily, almost. Thrilled. Excited at the challenge. Again, it just sets you off, and not even the warmth of Sherry’s mouth on you calms you down, tongue slipping out to lave up your neck. 

“Sure, I’ll just touch our girlfriend instead, if you don’t mind.” Her breath hitches over a wet splotch on your neck, and its arm has slithered down her front to slip into her already sensitive and wet folds. Chin perched on her shoulder, he leers a bit too closely. Her back arches, pushing her breasts into you, soft and squished. She uses you to stabilize herself. “Mm, like that, baby? Good, right?” Sherry stutters into your neck, and you don’t give her the time to answer more than that before your tearing his hand away and replace it with yours. 

Your fingers are harsh and forceful where his were tender and playful. Your fingers slip in easily, and her cunt greedily takes one, then two, tight around your digits and sucking them in. Its grin widens, and you feel two coarse, thick fingers join you. Sherry bites down on your shoulder to silence the scream. You grit your teeth, eyes locked on the thing’s. Like Sherry’s, they’re blue, but the similarities end there. Dark and stormy as opposed to the transparent and brightness of Sherry’s. 

Your fingers work in tandem, but always offbeat. When he’s fast, you slow up, and when he curls them, you twist your digit around his to pull them back. Sherry writhes under the warfare occurring inside her, walls pushing against the aggressive movement. Her arms are tightly wound around your shoulders, her warm breath billows over your skin, and there's wetness that can be tears or drool or something. Your girlfriend is thrown to the wayside in the moment, because its fingers are thicker and longer, but you’re in front. You have the angle to flick your thumb over her clit to send a shockwave down her body. 

“It’s alright, love,” you whisper in her ear, right where its got its head at, so half your breath lands on its cheek. “You can take it, right? Just for me. I got you.” Where you have her clit, it has its dick, and you feel the hotness of the head gliding against her lower lips, poking your wrists. Her nails dig into your back, too painful to not have pierced your shirt. 

“Your girlfriend’s so greedy, baby,” it turns its head to also breathe into her ear, lips so close to your own. “Wants you all to herself, even when she said we could share. Tch, tch, you never told me that when you were telling me how well she uses her mouth on you.” Sherry’s not even on earth to answer. Your fingers have yet to stop plunging against the other ones, corkscrewing and turning. It slowly glides its cock back and forth along her folds. 

You doubt it’s talking to her. 

“W-what?” 

“Ah, you didn’t tell her, supergirl? Didn’t tell your girlfriend how much you told me about her? How her mouth is sharp, but you can always shut her up by putting something in there. How she creams all over the plastic dick and pretends she doesn’t crave the real one. You didn’t mention that little detail?” Its teeth graze over the shell of her ear. 

“N-no,” Sherry’s able to stammer out, voice tight and high. Strained. Your fingers still in your shock, and now its fingers twirl around yours, almost holding your hand in her pussy. 

“How I had to fight with a fuckin’ boner after you showed me the photo she sent you? God, so hot, baby.” You jolt your head back to avoid its tongue, and what the fuck? Were you in your right mind, you’d be blazing in anger, but your cunt just throbs at its words. Ashamedly, because your nudes are your nudes. Private and trusted with Sherry. “Showing off your girlfriend like that. Don’t you have any shame?” 

“‘M sorry,” is what Sherry offers before she pick her head up from her shoulder to look at you. You don’t know whether the tears are from the guilt of her error or from your paired fingers. “‘M so sorry. Wanted him to want you too, babe.” Gleaming lips find yours, mildly salty and full of tongue, licking along your lips until you open. It takes your unmoving fingers from her and slips its own out. “Wanted him to fuck you too.” 

She gasps against your mouth, and—it’s not about to fuck her while she’s against you, is it? Your hand finds the answer, hot and thick and seeking out her entrance with a drag down her lips. It’s Sherry smiling this time, so fucking elated and fucked out. Her hands find your neck, and she kisses you with renewed vigor, moan caught in her throat as she takes his cock once more. 

“See? You should be like Sherry — generous.” The veins in its thick neck protrude, and the smile is nearly deranged, all gritted teeth and uneven. “Open-minded.” It's slow in its initial trust in, though Sherry sobs as if her pussy wasn’t taking it not even ten minutes ago. You don’t wince when it reaches out to your shoulder, rough skin scratching against yours. Sweat beads along its hairline. “Fucking tight.” 

“She is,” Sherry miraculously finds her voice to inform, and she turns her heavy head to face him. “Feels so good, Jake.” They kiss not even an inch from your nose, the smack of lips audible and the heat of their mouths seeping into you. “You’d love it.” 

“Too bad she’s a prude. Ain't that right?” It holds her hip with one hand, and your shoulder with the other. Each drive into her forces her into you. “Too righteous for the likes of me. For a little it in her eyes. A thing.” Ah, so she told it that little part, or it heard you before. They both turn to face you, once again watching you as it fucks her, but from the same breathing space, now. “You know, I’m alright with being a thing. An it, if it means I get to be used by the likes of you.” 

You’re speechless — brain and libido and body all molded together to create a non thinking, horny mess. A thing, as it were. “Would you like me, then? If I was just a dick for you to take? Shut my eyes and close my mouth, and let you take what you wanted?” Lidded eyes glance down to your lips, then back up. God, it looks fucking drunk, but Sherry does that to people. She leans in and peppers kisses on your cheek, nuzzling the side of your face.

“You have no self-respect.” It laughs.

“Sure as hell don’t. Soldier of f-f-fortune, remember? I can be bought.” Its hand glides up to the hinge of your jaw. “Not always with money. Pussy’s just the same.” Sherry’s getting close. Muffled by your cheek, the telltale sputtering and curses leave her mouth, small strands of spit landing on your face that she licks up with the point of her tongue. It is still right in front of you, so two hot breaths billow on your face. Its breaths pick up, uneven and rushed to meet her where she’s at.

Leaning against you, they come together. Sherry surges to your mouth to kiss you through it, her shakes reverberating into you. She licks her way out and smiles in flushed relief. A splash of cum spurts onto your thigh as it pulls out, and it steps back to give her room too, to. 

You’re fucking disgusting. Sweaty from the proximity, wet from your arousal, and you reek with a matching mix of the two. Breathing through your mouth, your eyes take in their bare bodies, and you’re all too aware of how much clothes you have on and just how much of your own agitation has leaked through your panties. Sherry’s leaning against the stove, out for the count by the way she shakes and can barely stand. 

Your instincts override your primal brain, and you help her to the couch and hurry to grab some wipes from the bathroom. You kneel over her and gently wipe through her folds, and grab new ones for some of the sweat. Sherry smiles up at you, mildly delirious. 

“Thanks, doc.” 

“Make sure to pee and drink water,” is the sexiest statement you can come up with. You lean down to steal a gentle kiss from her lips, until you feel an unwelcome presence behind you. You turn to look over your shoulder.

“Gonna leave me out to dry?” 

“Yes.” You glance down to some drops of cum left on the head of its softening cock. “Outside, preferably.” You glare once more, but it’s not so effective, and not as strong as before. The look feels as fake as it is. Just instinct at this point, one that it sees right through. 

“And scare the little old lady next door? I’m no monster.” You stand up straight and walk around him, but a hand to your sternum stops you. You’re shoulder to shoulder with it, looking ahead, tongue pressed to your gums above your front teeth. You can feel Sherry’s eyes on your back, anticipatory. “Need help?”

“With?” 

“The jerk session you’re about to go do in the bedroom.” Its hand trails up the center of your chest and stops under your jaw to turn your head towards it. It . . . he’s fucking pretty, to your utter misery. It knows it, too. Your lips roll in your mouth, suffering in your unfulfilled state. You save your pride with a small smirk. 

“Don’t want to wear you out.” It raises an eyebrow, and its eyes slowly descend down to its cock—what the hell? Your eyes widen, taking his dick in as it fills out slowly, evidence of Sherry still gleaming on its skin. B-but, he was just . . . ? 

“What was that?” It asks, innocently, and the saliva is dried from your mouth. You haven’t touched a penis in . . . god, who knows how long? It brings your hand down to it, and as soon as you feel the heat coming off it, you wrench your hand back and step away, shaking your head. 

“N-not gonna happen.” It shrugs. 

“That’s fine.” Slowly, deliberately, it looks back down to Sherry, gently stroking its dick back to attention. “You can just watch again.” It takes two steps forward before your hand wraps around the base, sudden and tight that it hisses before it smiles in glee. “I’m honored you’re willing to—fuck.” Your grip is tight up his length, and you lift your hand to lick from palm to fingertips before stroking it once more. Hot and throbbing, you use a mix of your saliva and Sherry’s essence to help your hand move from head to base. 

“I don’t fucking like you.” 

“I know.” 

“You’re ugly as fuck.” 

“Ouch—.” 

“You’re a fucking asshole.” 

“This is kind of turning me on.” You grimace and reply with an aggressive pump of its cock, to which it inhales sharply, partly from how sensitive it is from the prior fuck. Its fingers tighten on your hair and yank you to knock his forehead into yours, exhales wafting over your mouth and nose. “Kiss me.” 

“Not a chance in hell.” 

“Fuck you and kiss me, sweetheart.” 

“I only kiss people, not men.” It's quick, and it pushes you off to turn you around and shove you into the wall. You catch yourself with your palms only to be shoved once more, sandwiched far less comfortably than Sherry was, who watches wordlessly. Its cock rests on the split between your cheeks, head poking your lower back. Your cheek against the plaster, you seethe and glare over your shoulder, breathing through clenched teeth and flared nostrils. 

“But you jerk men off? That’s a bit hypocritical.” It shakes its head. “You’re such a bitch. Maybe I should be the one to treat you like a thing. See if you like it.” You moan, and it pauses, eyes flashing wide before the biggest, shit-eating grin splits its face. “Oh-ho, I think you do. Goddamn,” it shakes its head. “I should have known.” You push from the wall suddenly, with all the force you can muster, but it’s for naught as it easily keeps you in place, chest hot on your back. 

“Fuck you.” 

“I thought you didn’t fuck men?” It clicks its tongue. “Can’t get a read on you, sweetheart.” Its lips are at your jaw as he speaks into your skin, cock sluggishly drifting between your cheeks. “So fuckin’ arrogant, but you’re dripping right now, right? From watching me fuck our girlfriend, from this, from me.” Its lips drag up the line of your jaw to your ear. “Throw me a bone here. I’ll make you feel good.” 

“Please?” Sherry chimes in, and you can’t see her, but she’s got the strength in her voice back. 

“Please?” It copies. 

“...Fine, but I—.” He doesn’t let you finish. Jake kisses like fire, burning and catastrophic and loud. Was he this loud kissing Sherry? It’s all spit and tongue, careless and sloppy in his first taste of you. He gives you the space to turn, but only as a way to allow his hands to cup your ass and pull you close to him. Jake’s hips rise to drag his cock along your pants and the bottom of your shirt, a painful reminder of how dressed you are. 

“You’re so fucking hot, sweetheart,” he pants into you. “Can’t wait to see the real thing.” With a grip on each shoulder, he tears you from the wall and puts you in the middle of the room. Sherry, with that DSO stamina and remnant G-virus regeneration, is wet again. She’s slouched with her legs spread and lithe fingers running down her folds. “Wanna do the honors?” 

“How kind.” Sherry rises, and you’re painfully pliant when letting her bring your shirt over your head. She kisses her way down your stomach, and her fingers dip under your waistband. Jake’s at your back, large hands sneaking across your bra and to your tits, palming them through the fabric. Your head falls back into his shoulder, and he meets you in a lazy kiss until you step out of your pants. “Babe, you’re drenched down here.” 

“Was raining outside,” is mumbled into Jake’s lips before you lick your way back into his mouth. 

“Inside too,” she chuckles and kisses the cotton before coming to her feet, gleeful seeing her boyfriend and girlfriend making out. “You're both so beautiful.” 

“She likes me more than you,” you say, and he cuts you off with a chaste kiss. “In case,” another kiss, “you thought you somehow jumped ahead.” 

“I wouldn’t even like me more than you, sweetheart.” He uses a grip under your jaw to tilt your head up, and the angle allows him to lick down to your chin and neck. Sherry deftly moves Jake’s hands to get your bra off, and he takes full advantage of their freedom, fat dimpling between his fingers. “Goddamn. Sher, you’ve been holding out on me.” 

“Maybe I’m a little selfish. Can you blame me?” Sherry pulls you into a kiss of her own, which is starkly cool compared to Jake’s, but ice has its own burn too. “I am sorry, babe. I shouldn’t have.” Shouldn’t have . . .? Oh, the picture. She’s very fucking right, and she’ll feel your anger later. But right now, Jake also feels very fucking right. The end doesn't justify the means, but goddamn. 

“Talk about it . . . later.” Jake frees one tit, and Sherry dives in with quick laps on your nipple. Jakes tweaks the other one, and you’re leaning against him heavily. You lay a hand on the back of Sherry’s head, sinking into the blonde locks. She looks up at you with your tit gently between her teeth, and she’s still smiling. You finally smile back. It quickly goes away with Jake’s nip to your shoulder. You glare, and with all the derisiveness in the world he licks the minor wound. 

“This is about me, Sher,” he warns and she pops off your boob with a last, small lick. “Wait your turn.” She rolls her eyes.

“You’re taking a mile, Jake.” He snorts. 

“Hell yes I am.” If you forgot about the searing penis behind you, Jake is kind enough to remind you of it by humping against your rear. “Let me have this, baby.” Hands back on your tits, he pulls you backward, into him and away from Sherry, and she huffs and falls back to the couch. “Just enjoy the show? It’s only fair.” 

“And you get to star in both? How’s that fair?”

“Because I had to wait two fucking months to have you, so fucking deal with it.”  He ends the statement with a pinch to each nipple before fondling them once more. Jake drags his hands down your sides and settles them on your panties. Hooking a finger on each side, he drags it down your legs, and as he bends to get it off, he kisses a line down your back that stops at the crack of your ass. Your eyes are on Sherry, sharing a matching grin with her before Jake stands once more. “You’ll understand if I’m a bit impatient.” 

You’re walked forward with his toes on your heels until you’re kneeling on the couch beside Sherry. Jake yanks your thighs open and pushes you forward to lean over the back of the couch. Cool air is replaced with hot breath that’s staggered by the chuckle he lets out. “Oh, sweetheart. You’re so pent up.” He’s on the ground, his finger slipping easily into you, and you push your ass back on instinct. “And I was so excited to taste you, but looks like I don’t even need to.” A second finger sinks into you followed by a few discrete kisses on your cunt until he pauses. “Unless . . . “ 

Jake’s fingers and mouth abandons your pussy and trails up the dark path to your ass. 

“W-woah!” You jolt when he starts to spread your cheeks. “You’re kidding. I thought you wanted pussy? Fuckin’ I take money or pussy shit.” Incredulous, you look over your shoulder and down to his all too innocent grin. His lips purse, and he plants a wet kiss on each cheek. 

“Let me take something different from you.” Sherry’s wrong. Jake’s taking far more than a mile, and she knows it. “Just say no if you want, sweetheart, but I’ll make it real fucking special for you.” Oh, yeah, you’re a damn goner if you let him in your ass the first time. Jake’s waiting patiently back there, scattering brief pecks across the expanse of your rear. Sherry waits alongside you. He pulls at your cheeks, letting them smack as they fall back together. 

Oh, fuck me. “Fine, but the minute I say stop—.” 

“Yeah, yeah,” he flicks his wrist. “Baby, do me a favor and open ‘er up.” The couch shifts under you, and Sherry pulls your cheeks apart. You can’t bear to look. Your head falls behind the couch, looking down at the dust on the floor as the first flick of his tongue laves over the wrinkled skin, and you yelp. Jake’s laugh echoes through you and he repeats the lick until the skin’s wet enough to let him in. The point of his tongue pierces the tight skin first, foreign and scorching at first. 

Sherry leans her head on the couch next to you, and you turn to face her. You good? Her face seems to ask, and you nod your head, breathless. The corner of her lips twitch up, and she softly fits her mouth to yours until you’re forced to part to let out the proper whimper from his tongue pushing deeper. Worming through, it’s so fucking tight, but the rigidity fades with Jake’s work within. Sherry’s hands are steady, kneading the fat softly. “Can take a little more.” 

Your moan is strangled and gets caught in your throat. His finger didn’t feel this thick when you were with Sherry, but god does it now. Sherry soothes down your hair and coos in your ear throughout the time Jake stretches you out, but her whispers do little to stay the burning. He leaves momentarily, running with a rock hard boner shaking with each stride, and comes back with a small, unopened bottle of lube. You didn’t even know you had that, to be honest. 

Since you’re a bit worked open, when he slides in lubed up, it’s a lot fucking easier, daresay enjoyable. The burning subsides into pleasure, and you bounce back into his fingers until it’s smooth in accommodating the girth. It’s not enough to counter the slight panic when you feel the lubed cockhead prodding the ring of muscle. You stiffen, and the pair react instantly. Sherry kisses your temple, and Jake massages your lower back. “Don’t tense up on me now. You’re nice and loose, sweetheart.” 

“Fuckin’ get it in, then!” It comes off more aggressive than it ought to, and Sherry, ever brilliant, comes to a new solution, and the flick on your clit is far more effective than a measly kiss on your head. She slowly rounds the bud, and Jake pushes the head in. Your head falls, and you breathe to keep yourself calm. 

“Ah, that’s it. Goddamn, you’re a dream.” Jake eases himself slowly, and he may as well be five feet long for as long as it takes to feel the coarse hairs on him against your ass. Bottomed out, he rests there, leaning over to kiss your shoulder blade. “Feel good?” You nod quickly. “Told you.” 

“Fuck—,” cursing out the man inches into your asshole has the exact effect you ought to expect. He quickly retracts in a short burst, dick dragging against the restrictive walls. The surprise is worse than the actual feeling, and Sherry cuts in.

“Jake!” 

“Sorry, sorry,” he says, meaninglessly. Sherry keeps her thumb on your clit, and gingerly brings two fingers to your pussy. As Jake begins to move, she moves in kind, like a seesaw, in when the other’s out, so you’re riding a constant high. “Shit. Fuckin’ hell. You’re a natural.” 

“At anal?” He meets your skeptical eyes with a grin. “Oh, fuck off.” 

“Or fuck in,” it’s Sherry who chimes in.  

“N-not funny. Too much time with Leon—ugh,” Jake harshly plunges into you, balls slapping in one harsh smack against you. You’re pushed roughly into the cushions, and the couch legs raise briefly before slamming back onto the ground. 

“Jesus Christ — can we maybe not talk about Leon right now?” Jake motions down to the sloppy connection between the two of you. Sherry laughs, and silences any other protest from him with a deep kiss, and Jake loses himself in the distraction. Not so mindful of your adjustment, he fucks into you at a more brutal pace, and he brings his hands to the line between your thighs and hips to manually push you back onto him when you no longer can. 

You’re losing yourself, and from how turned on you were from the get-go and from the newness and from being with a man, you’re fucking ashamed with how quickly you cum, but Jake revels in it. He brushes by Sherry to kiss you through your orgasm, and Sherry’s at your other side, fingers fast and fucking you along with him. You spasm and buck helpless into them both, mouth now splitting attention between both people on either side of you. 

Jake pulls out to cum on your back, warm spurts splattering up your spine. Sherry pulls out of you too, and you sag immediately, lifelessly leaned over the couch. In the haze, there’s movement, and you’re wiped down and moved to the bathroom. Sat helplessly on the toilet for a bit, you let them both deal with the shower, and you find out your shower can fit three people in the same fashion a tin fits sardines, but said sardines all are fucked out and sensative to every touch. 

You’re the last one out of the bathroom, and you find them clothed and cuddled on the bed. There’s space on either side, so you clamber to climb behind Sherry, but she stops you. With a knowing gaze, she rolls to create a gap between the two of them to which you fill without question. Jake lays with one hand behind his head, and the other around your neck so you rest in the crook of his elbow. Sherry is on her stomach, arm draped over your middle and head on Jake’s arm. 

The silence is peaceful. It’s just breaths and decelerating heartbeats and matching smells from the soap, but you decide there can be no peace. 

“So . . . which nude did you show him?” 

[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!