#plyometric exercises

[ancientroyalblood]

How to Develop Explosive Lower Body Power: Sprints and Plyometrics

Incorporating sprints and plyometric exercises into your workout routine can be a game-changer for developing explosive lower body power. Designed to build fast-twitch muscle fibers and enhance strength, these exercises are particularly beneficial for athletes, fitness enthusiasts, or anyone looking to improve speed, agility, and power. This workout guide combines sprints and plyos for an…

[eatclean-bewhole]

A little bit of “I’m gonna kick my ass today!” and a little “I think I’ll do yoga and meditate under the stars.” Sometimes we need physical release, and sometimes we need to go inwards. Mind-body health is a balance of both. Honor and cultivate your strength in all areas. #mindbodysoul

#balance #consciousliving #selfawareness #mindfulness #wellness #selfcare #mindbodyspirit #meditation #selflove #health #love #mentalhealth #yoga #mindset #plyometrics #healthylifestyle #motivation #fitness #inspiration #healthjourney #fitnessjourney #spirituality #weightlifting #workout #holistichealth #wellbeing #energy #growthmindset #athlete

[titantwin]

[leewayfitness]

Plyo Box Workout Training - Leeway Fitness

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

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

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

Improved Power and Explosiveness

Enhanced Cardiovascular Fitness

Increased Strength and Muscle Tone

Better Coordination and Balance

Versatility and Adaptability

Efficient Workouts

Enhanced Athletic Performance

Product Link: Plyo Box

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

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

[ancientroyalblood]

Running Drills for Better Speed and Agility

Running speed and agility are fundamental skills for athletes in various sports and fitness enthusiasts aiming to improve their overall performance. Incorporating specialized drills into your routine not only enhances these abilities but also boosts coordination, balance, and endurance. This guide explores essential running drills that can elevate your speed and agility to the next level. Why…

[mymovementpt]

Plyometrics Therapists Las Vegas | My Movement PT

Are you looking to enhance your athletic performance or recover from an injury in (28th Circle 89101) Las Vegas? Look no further than My Movement PT, your premier destination for plyometrics therapy. Our team of expert therapists is dedicated to helping you reach your fitness goals and overcome any physical challenges you may face.

Plyometrics therapy, also known as jump training, is a specialized form of exercise that focuses on explosive movements to improve strength, agility, and overall athletic performance. Whether you're an athlete striving to reach the next level or someone recovering from an injury, our tailored plyometrics therapy programs are designed to meet your unique needs and help you achieve optimal results.

At My Movement PT, we understand the importance of personalized care. That's why our experienced plyometrics therapists take the time to assess your specific condition and develop a customized treatment plan that addresses your individual goals and challenges. With our comprehensive approach to therapy, you can expect to see significant improvements in your strength, speed, and overall fitness level.

Conveniently located in Las Vegas, our clinic provides easy access to high-quality plyometrics therapy services. We prioritize your convenience and comfort, offering flexible scheduling options and a welcoming environment where you can feel relaxed and motivated to achieve your goals.

Don't let physical limitations hold you back from reaching your full potential. Whether you're an athlete striving for excellence or simply looking to improve your fitness level, My Movement PT is here to support you every step of the way. Contact us today to schedule your consultation and take the first step towards a healthier, stronger, and more active lifestyle.

[jefkphotography]

Me, doing a tuck jump on the athletics field.

Sports photography.

[remoteworktip]

Unleash Explosive Power with Dynamic Plyometric Exercises

Introduction: Welcome to the world of plyometric exercises, where explosive power, speed, and agility converge to elevate your athletic performance. Our Plyometric Exercises program offers a dynamic and effective approach to fitness, focusing on high-intensity movements that enhance muscular power and improve overall athleticism. Discover the details of our innovative approach and unleash your full potential with Plyometric Exercises.

Active Components:

1. Customized Workout Plan: Embark on a personalized fitness journey with our tailored Plyometric Exercises workout plan. Customized to your fitness level, goals, and preferences, our program offers a variety of plyometric exercises and routines that challenge your muscles and cardiovascular system, ensuring every workout is effective and tailored to your unique needs.

Dosage: Follow your customized Plyometric Exercises plan consistently, aiming for 2-3 sessions per week to experience significant improvements in power, speed, and agility.

2. Explosive Jumping Movements: Engage in explosive jumping movements that target fast-twitch muscle fibers and improve muscular power and explosiveness. From squat jumps to box jumps to tuck jumps, these exercises help increase vertical jump height, enhance lower body strength, and improve overall athletic performance.

Dosage: Incorporate explosive jumping movements into your workouts, performing 3-4 sets of 8-12 repetitions with maximal effort to maximize power development.

3. Agility and Speed Drills: Enhance your agility, coordination, and speed with agility and speed drills that challenge your reaction time and change of direction. From ladder drills to cone drills to shuttle runs, these exercises improve footwork, proprioception, and neuromuscular coordination.

Dosage: Integrate agility and speed drills into your routine, performing 2-3 sets of each drill with short rest intervals to maximize intensity and mimic game-like conditions.

4. Plyometric Push-ups and Medicine Ball Throws: Build upper body power and explosiveness with plyometric push-ups and medicine ball throws that target the chest, shoulders, and arms. These explosive exercises improve upper body strength and power, enhance push-up performance, and develop throwing velocity.

Dosage: Include plyometric push-ups and medicine ball throws in your workouts, performing 3-4 sets of 6-10 repetitions with maximum effort to maximize power output.

Why Choose Our Plyometric Exercises Program?

Explosive Power: Our Plyometric Exercises program focuses on explosive movements that enhance muscular power, speed, and agility, translating to improved athletic performance and functional strength.

Customized Approach: With a personalized workout plan tailored to your individual needs and goals, our program ensures that you receive a customized experience that maximizes results and minimizes plateaus.

Expert Guidance and Support: Backed by certified fitness professionals and trainers, our Plyometric Exercises program provides expert coaching, guidance, and support to help you perform exercises safely and effectively, maximize your potential, and achieve lasting results.

Conclusion: Transform your body, elevate your athleticism, and unlock your full potential with our dynamic Plyometric Exercises program. With personalized workouts, explosive jumping movements, agility and speed drills, and plyometric upper body exercises, our program offers the roadmap to success in achieving your fitness goals and living your best life. Join the ranks of countless athletes who have revolutionized their performance and lives with the transformative power of Plyometric Exercises.

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[akbey1913]

I’m out here pumping perfection!!! Gotta put in that work!!!

[healthyboom]

Sustainable and Eco-Friendly Dental Clinic Design

Explore innovative ways to create a dental clinic design that prioritizes sustainability and eco-friendliness with our comprehensive guide. Discover environmentally conscious materials, energy-efficient technologies, and thoughtful architectural approaches that not only enhance the patient experience but also contribute to a greener future. From incorporating renewable resources to implementing waste reduction strategies, our insights cover every aspect of designing a dental clinic with a focus on environmental responsibility. Join us on a journey towards building a healthier planet while promoting dental wellness through a conscientious and sustainable approach to clinic design. Elevate your practice with eco-friendly solutions that benefit both patients and the planet.

[the-cosmic-cauldron]

🪷 Healing Astrology: Chakra Astrology 🪷

ᴄᴏɴɴᴇᴄᴛɪɴɢ ᴛʜᴇ ᴄʜᴀᴋʀᴀ ꜱʏꜱᴛᴇᴍ ᴛᴏ ᴀꜱᴛʀᴏʟᴏɢɪᴄᴀʟ ꜱɪɢɴꜱ

𝙐𝙨𝙚 𝙮𝙤𝙪𝙧 𝙎𝙪𝙣, 𝙈𝙤𝙤𝙣, 𝙖𝙣𝙙 𝙍𝙞𝙨𝙞𝙣𝙜 𝙥𝙡𝙖𝙘𝙚𝙢𝙚𝙣𝙩𝙨. 𝙊𝙣𝙡𝙮 𝙪𝙨𝙚 𝙝𝙤𝙪𝙨𝙚 𝙥𝙡𝙖𝙘𝙚𝙢𝙚𝙣𝙩 𝙞𝙛 𝙮𝙤𝙪 𝙝𝙖𝙫𝙚 𝙖 𝙨𝙩𝙚𝙡𝙡𝙞𝙪𝙢.

Taurus/Capricorn 2nd/10th house

Root Chakra: Stability, security, grounding, survival, safety, belonging

Exercise: Weightlifting, Resistance Band, Body Weight Exercise, Isometric Exercises

Hobbies: Gardening, camping, foraging, pottery, painting or drawing, knitting, woodworking, cooking, baking, journaling, meditation, candle making, farming, fishing, musical instrument.

Yoga: Hatha, Yin, Restorative, Vinyasa Flow, Kundalini Yoga

Dance: Soul Motion, African Dance, Tai Chi Qigong, Barefoot Dance

Crystals: Black tourmaline, hematite, red jasper

Essential Oils: Cedarwood, patchouli, sandalwood, vetiver, frankincense, pine, cypress,

Colors: Red, brown, green, beige, grey

Music: Listen to 396hz sounds, ambient, classical music, nature sounds, meditative music, folk and acoustic music, world music, jazz and blue, chanting and mantras

Healing foods for you: sweet potatoes, onions, carrots, radishes, beans, eggs, nuts, lean meats, oats, apples, strawberries, tomatoes, pomegranate, dark leafy greens, brown rice, quinoa, avocado, bananas, dates, seaweed.

Teas and Supplements:Ginger, cayenne, dandelion root, ashwagandha, chamomile, lemon balm, passionflower, lavender, nettle, l-thetanine, gaba, CBD, lions mane, reishi mushroom, kava.

Key Components:

• Have a bedtime and a wake-up time

•Live below your means

• Create a savings for a rainy day

• Find ways to organize your space

•Carry a journal with you

• Make a list of your favorite foods so you can always have an idea of what you want to eat

• If you want to buy something make a goal before you can buy e.g do a ten minute run everyday for a week to be able to buy a new backpack.

• Go to spas, get a massage

Cancer/Scorpio 4th/8th

Sacral Chakra: Connection with others, pleasure, emotions, sexuality, sensuality, creativity

Exercise: Boxing, kick boxing, HIIT, Zumba, Running or sprinting, Weighted workouts, Plyometrics, Swimming

Hobbies: Writing fiction, poetry, journaling, painting or drawing, digital art, improvisational acting, music composition, jewelry making, filmmaking, podcasting, photography, mythology creation, cooking or baking, astrology or tarot, cosplay.

Yoga: Yin Yoga, Restorative Yoga, Tantric Yoga, Kundalini Yoga

Dance: Contemporary Dance, Argentine Tango, Salsa, Belly Dance, Bachata, Flamenco, Rumba, Pole Dance, Jazz Dance, Freestyle

Crystals: Amethyst, Rose Quartz, Moonstone, Black Turmaline, Smoky Quartz, Carnelian, Lepidolite, Citrine, Sodalite, Clear Quartz, Labradorite

Essential Oils: Rose, Ylang Ylang, Jasmine, Sandalwood, Lavender, Vanilla

Colors: Orange, Coral, Amber

Music: R&B, Soul, Jazz, Classical/Instrumental, Flamenco, Ambient/Chillout, World Music, Soft Pop, 582 hz, 639 hz, 432 hz, 852 hz

Healing Foods: Oranges, sweet potatoes, carrots, mangos, papayas, apricots, avocado, nuts and seeds, fatty fish, brown rice, oats, yogurt, kimchi, kefir, dark chocolate.

Tea’s and Supplements: Chamomile, rose, cinnamon, jasmine, hibiscus, ginger, lemon balm, holy basil, ashwagandha, maca, rhodiola rosea, vitamin D, l-thetanine, ginkgo biloba, St. John’s wort, 5-HTP

Key Componenets

• Giving yourself time to feel without judgment or rationalization

• Realizing that expressing yourself is not wrong and beginning to discern who can accept your expressive self

• Using creative outlets to express yourself

• Finding activities that is going to bring your focus and awareness

• Creating boundaries and values for relationships that enter your life

• Giving yourself time to self-love as well as express love

• Indulging in what you enjoy without guilt, enjoy your life

• Learning your manifestation technique

• Using your intuition and connecting to it more as a guide

• Learning to be instead of constant doing, learning your power is in being receptive to energies

• Nurturing yourself and others

Leo/Aries 1st/5th

Solar Plexus Chakra: Personal power, self-esteem, confidence, ability to take control of one’s life, identity, autonomy, inner strength

Exercise: Strength training, martial arts, HIIT, core focused workouts, functional fitness, group fitness class, adventure and outdoor activities, endurance training.

Hobbies: Public speaking, creative writing or journaling, diy projects or crafting, learning a new language, performance arts, volunteering or mentoring, gardening or sustainable, travel or outdoor adventures, music, learning a survival skill, networking.

Yoga: Power Yoga, Vinyasa Flow, Kundalini Yoga, Ashtanga Yoga, Hatha Yoga, Core Strengthening Yoga, Yin Yoga, Bhakti Yoga

Dance: Hip hop dance, contemporary dance, Latin dance, belly dance, jazz dance, ballet, freestyle dance, pole dance, Afro dance, burlesque dance, combat dance

Crystals: Citrine, Tigers Eye, Carnelian, Pyrite, Sunstone, Amber, Yellow Jasper, Garnet, Golden Topaz

Essential Oils: Bergamot, Lemon, Ginger, Peppermint, Rosemary, Clary Sage, Frankincense, Cedar-wood

Colors: Golden Yellow

Music: Pop music, hip hop and rap, rock and alternative rock, R&B, soul, EDM, reggae, heavy metal, inspirational, spiritual, Afro beats, 528 hz, 396 hz, 417 hz, 639 hz, 741 hz, 320 hz

Healing foods for you: Bananas, lemons, pineapples, yellow peppers, corn, brown rice, sweet potatoes, oats, ginger, turmeric, yogurt, kimchi, kombucha, nuts and seeds, eggs, lentils, chickpeas, oranges, mangoes

Teas and Supplements: Ginger, lemon balm, chamomile, peppermint, green matcha, rooibos, dandelion root, ashwagandha, rhodiola rosea, vitamin b complex, magnesium, turmeric, ginseng, probiotics, l-thetanine

Key Components

• Having self awareness and walking around with your head held high

•Living authentically to your true self, not conforming for others

• Taking action but also letting things be and relaxing

• Having trust and faith

• Leading with integrity and compassion

• Responding not reacting

• Aligning with your soul purpose

• The more you stay true to your values the easier success comes

• Being spiritual

Libra 7th

Heart Chakra: Love, compassion, forgiveness, emotional healing, relationships, unconditional love, empathy, inner peace.

Exercise: Fitness classes, walking, hiking.

Hobbies: Arts and crafts, cooking and baking, gardening, music and dance, reading and writing, animal companionship, sound therapy and singing, support groups

Yoga: Hatha Yoga, Restorative Yoga, Yin Yoga, Kundalini Yoga, Heart Opening

Dance: Contemporary, ballet, contact improvisation, tribal fusion belly dance, soul motion

Crystals: Rose Quartz, Rhodonite, Amazonite, Moonstone, Aquamarine

Essential Oils: Rose, Frankincense, Lavender, Ylang Ylang, Geranium

Colors: Green, Pink

Music: Classical music, pop music, ambient, folk, jazz, 639 hz, 528 hz

Healing foods: Kale, spinach, broccoli, avocado, kiwi, cucumber, nuts and seeds, blueberries, strawberries, raspberries, dark chocolate, salmon, sardines

Teas and supplements: Chamomile, rose petals, hibiscus, magnesium, zinc, b6, b12

Key Components

• Understanding of both yourself and others

• Staying humble and aware of both your strengths and weaknesses

• Healing from your past wounds

• Practicing forgiveness and giving others space to forgive

• Showing love unconditionally

• Practicing self love both on the physical and emotional level

• Discerning who is pouring love back into you

• Strive towards wholeness in your interpersonal relationships

• Seeing others as an extension of yourself

Gemini/Sagittarius 3rd/9th

Throat Chakra: Communication, self expression, speaking one’s truth, creativity, clear and authentic expression, verbal and non-verbal, honesty, open communication

Exercise: Strength training, team sports, Brazilian jiu-jitsu, Muay Thai.

Hobbies: Creative writing and journaling, blogging or vlogging, theater or improv classes, stand up comedy, painting and drawing, photography, public speaking groups, debate clubs, musical instrument, song writing, book club, volunteering

Yoga: Vinyasa Yoga, Kundalini Yoga, Bhakti Yoga, Hatha Vlog

Dance: Contemporary dance, salsa, ballroom, modern dance, ballet, contact improvisation, kizomba

Crystals: Sodalite, Aquamarine, Lapis Lazuli, Blue Lace Agate

Essential Oils: Peppermint, frankincense, eucalyptus, lavender

Colors: Blue, Turquoise, Light Blue, Lavender

Music: Indie, jazz, experimental rock, electronic music, post punk, folk, alternative rock, neo soul, acoustic, indie folk, 639 hz, 741 hz

Healing foods: Fresh herbs, vibrant vegetables, salmon, chia seeds, spinach, kale, pumpkin seeds, walnuts, dark chocolate, avocado

Teas and Supplements: Chamomile, peppermint, rosemary, omega-3-fatty acids, b -complex vitamins, l-thetanine, rhodiola rosea

Key Components

• Living authentically to who you are

• Being able to clearly communicate and also actively listen to others

• Actions and words align

• You allow your ideas to flow, write them down and execute

• Focused on personal growth

• You care only what you think of yourself

Pisces / 12th house

Third Eye Chakra: Intuition, perception, inner vision, spiritual insight, inner vision, spiritual connection, emotional awareness, visionary experiences

Exercise: Tai Chi, Qiong, Martial Arts

Hobbies: Journaling, Creative writing, poetry, nature observation, bird watching, art therapy or visual arts, meditation, reading, cooking or baking, gardening or plant care, traveling or exploring new places, listening to music or playing an instrument

Yoga: Yin Yoga, Restorative Yoga, Kirpalu Yoga, Bhakti Yoga, Yoga Nidra, Minful Vinyasa Yoga, Hatha Yoga

Dance: Ecstatic dance, belly dance, contemporary dance, qiong or tai chi inspired, sacred dance, trance dance, improvisational dance, chakra dance, butoh

Crystals: Amethyst, Lapis Luzuli, Labradorite, Moonstone, Clear Quartz, Sodalite, Fluorite, Lepidolite, Celestite, Lolite, Angelite, Kyanite, Selenite

Essential Oils: Frankincense, sandalwood, lavender, clary sage, patchouli, rosemary, geranium, juniper berry, myrrh, lemon, jasmine

Colors: Indigo Blue, Purple, Deep Blue, Violet, White

Music: Ambient music, new age, world music, chill wave, folk and acoustic, indie, electronic, classical music, chanting, binaural beats, 396 hz, 417 hz, 528 hz, 639 hz, 741 hz, 4-8hz, 8-12hz, 0.5-4 hz,

Healing Foods: Spinach, kale, Swiss chard, broccoli, arugula, nuts and seeds, blueberries, avocado, pineapple, bananas, oranges, apples, brown rice, oats

Teas and Supplements: Chamomile, holy basil, peppermint, green tea, Yerba mate, ashwagandha, omega 3 fatty acids, rhodiola rosea, b vitamins, DHA, l-thetanine

Key Components:

• Grounded in your intuition

• Writing down your insights

• Deeper connection to spirituality

• Living mindfully

• Take your time, slowing down

• Praying, talking to your spirit guide, connecting to your higher self

• Meditating

• Making peace within your life

• Spending time to yourself to nourish your vessel

• Affirming yourself

Virgo/Aquarius 6th/11th

Crown Chakra: Spiritual enlightenment, unity, higher consciousness, inner peace, non-attachment, meditation and contemplation, sense of purpose

Exercise: Tai Chi, Qiong, Martial Arts, Mindful Pilates

Hobbies: Journaling, art and painting, writing, music and sound healing, dance, hiking, gardening, nature photography, tide pool exploration, spiritual group, attending ceremonies, volunteering, reading, attending workshops and retreats

Yoga: Bhakti Yoga, Kirtan Yoga, Kundalani Yoga, Jnana Yoga, Raja Yoga, Vinyasa Yoga, Yin Yoga

Dance: Sacred Dance, Sufi Whirling, Gurdjieff Movements, Kathak, Bharatanatyam, Flamenco, Butoh

Crystals: Clear Quartz, Amethyst, Sodalite, Moonstone, Lapis Lazuli, Selenite, Citrine, Turquoise

Essential Oils: Frankincense, Sandalwood, Lavender, Rose, Patchouli, Myrrh, Bergamot

Colors: Violet, Purple, White, Silver, Gold, Lavender

Music: New age, ambient, world music, chanting, mantras, tribal, indigenous music, classical Indian music, ambient electronic, 432 hz, 528 hz, 639 hz, 741 hz, 852 hz, 963 hz

Healing Foods: Berries, coconut, apples, leafy greens, sweet potatoes, nuts and seeds, brown rice

Tea and Supplements: Holy Basil, chamomile, peppermint, green tea, lavender, omega 3 fatty acids, rhodiola rosea, ashwagandha, ginkgo biloba, vitamin d, melatonin

Key Components

• Clearing your mind through mediation

• Writing and journaling in order to empty your brain

• Using your wisdom in practical ways

• Writing down your spiritual insights

• Trusting your gut

• Learning the art of detachment

• Living in the present moment

• Spiritual connection that allows you to view life in multiple ways

• Healthy body and feel energized for the day

• An inner peace

• You practice gratitude

• You extend yourself to others in a helpful and compassionate way

[gym-x-plus]

Plyometrics: The Secret to Explosive Power! ⚡🔥

Want to jump higher, run faster, and perform better in the gym? Plyometric training involves fast, explosive movements that build strength and muscle reactivity. Jumps, lunges, throws—all of these charge your body with energy and enhance athletic performance!

Add a few explosive exercises to your workouts, and the results won’t keep you waiting! 💥🏆

©️Credit ig @lana_golosnaya

#Plyometrics #ExplosivePower #StrongerFasterHigher #FitnessWithoutLimits #gymgirl #fitnessmotivation

#fit #fitness #gymrat #motivation #workout

[st0rmyskies]

Inquiring minds must know, Stormy!

What are the guys' workout routines? Must know how these men stay (somewhat for a few of them) fit these days.

I wish to know so that way I could (work up to) being strong like them in my own way (well, not as strong as Time. That would be impossible for me lol)

Alright y'know what I fuck with this ask. Not all the boys have a regular routine, of course, but most of them do something. Good luck in your fitness goals, anon!

Warriors - Despite his general dislike of all things sweaty, Wars still does have to keep up a house-husband physique if he's going to act like one. His typical cardio is a brisk walk on the treadmill, and then he's focused on compound exercises to get the most work out of the least mount of exercises--think rows, squats to an overhead press, lunges with a lateral raise, etc. Wars would also kill it in Pilates class and prides himself on having a trim waist.

Sky - Although Guard habits die hard, Sky is so, so grateful he never has to run another mile in his life. He prefers his cardio sitting down, like on the stationary bike or rowing machine, and he limits it to a skinny 10 minutes (usually more like 5). He focuses more on muscle and enjoys heavy lifting, large weights with few reps. It gets the job done quickly, makes him feel like he's done something positive, keeps his strength up for sure, and gives him an excuse to wear comfy clothes more often around the house. Sky is pretty much always 'bulking' and has a soft-strong build. Oh, and those squats??? Chef's kiss.

Wind - He gets all his cardio going up and down the stairs a few times a day to get himself snacks. In all seriousness, though, Wind is more interested in sports than he is working out. When he's not landlocked at the townhouse, Wind is a pretty avid surfer back home on Outset. He'll row a boat out into the surf so long as he gets to fish or hang out with friends. And he's one of the only boys in the house who can waterski, too.

Wild - Other than bouncing around on the dance floor and whisking heavy cream by hand, he's got nothin. And his bare-bones physique is a testament to that.

Champion - Bro, if you think Time's routine is unattainable, don't even think about Champion's. This boy goes six days a week, twice a day, NEVER misses a workout, ever. Period. Mornings are a 2-3 mile run followed by a hefty dose of protein. Afternoons are for more diverse exercises, be it weight training; martial arts drills for striking or conditioning; or plyometric exercises like squat jumps, tuck jumps, and burpees. On his day 'off,' Champion's doing some yoga stretching and balance work.

Four - His work is his workout, really. Four does his fair share of lifting and hauling and dexterity work at his benchtop. His arms are impressive, and those forearms are to die for. Lower body, on the other hand... Don't skip leg day, kids.

Twilight - Works out for fun, not necessarily for the gainz, although he is one of the more regular worker-outers among the boys. One could attribute that to his country upbringing--he's used to putting in a hard day's work--or to being an avid wrestler in high school. As such, his routine maxes out strength, speed, and endurance and is the most well-rounded in the house. He enjoys morning jogs with Time during the week, moreso for the quality time together than the cardio, and he hits the basement gym at least 4-5 days per week focusing on specific muscle groups. His routine includes a warm-up on the rowing machine or elliptical and then either free weights for arm exercises (biceps, triceps, shoulders), some combination of squats/lunges/calf raises/step-ups for lower body, a bodyweight-based core routine, and one day devoted to heavy lifting. Twilight is nothing if not dedicated.

Legend - Yeaaaaaah, no. He'd rather not. He isn't. He might get some cardio in running for his life with Ravio on a given work night, but that's about all he's into.

Hyrule - His exercise is surviving being a doctor. When he's not at the hospital, though, he does engage in some light cardio. See this LMTCOY reference.

Time - His routine is one of necessity, given his work, combining a morning run or interval training (5 days/week, alternating) with weight training (6 days/week) and one weekly long run (6+ miles, depending). When weight training, he focuses on heavy weights and fewer reps, and he's more likely to do more muscle-focused exercises than compound exercises (chest press and crunches versus something like mountain climbers). The one thing he lacks is a comprehensive stretching routine.

Dark - He has a prison routine that he sticks to every day, to this day. Hey, it's cheaper than investing in all that bullshit equipment, although he does have one of those pull-up bars above his bedroom door. It's all bodyweight exercises: push-ups, sit-ups/crunches, squats, lunges, dips, hanging leg raises, and pull-ups. He'll do a shitton of sets in a descending amount of reps (first set 10 reps, second set 9 reps, etc...). It takes up a fair amount of time, sure, but it's a great way to keep those demons at bay.

[ryuzakemo128]

Headcanons of Colonel König dating a female Italian Olympic Gymnast and Fencer reader would be like

Pairing: Konig x female Italian Olympic Gymnast and Fencer turned operative

Content Warning: Implication of smut, mention of injuries needing physical therapy.

Masterlist

Credit for Dividers: @cafekitsune + @strangergraphics

Note: Descriptors used: Nationality, height and implication you that you have dimples.

(One) König meets you during a mission in Rome. You were exercising in the gym to maintain a physique that was always ready for combat.

Your Hip and ankle mobility drills included: Cossack squats with knee drops, deep squat with calf raises, narrow squat pistol to Cossack slide, ankle circles, Shrimps curtsy lunge, Quadruped hip drops, side lunge to curtsy lunge, and plyometric box jumps. You had been pushing your body to the limit, focusing on the task at hand, oblivious to the outside world.

Your other drills were: Sledge pulls, bear crawls, farmer's walk, HIIT training, body weight strength training, Push Press or Strict Press, and you had just finished a set of 100 pushups when you felt the presence of someone watching. You wiped the sweat from your brow and turned around to find Colonel König, impressed by your dedication. He had a stern look on his face, but his eyes held a hint of curiosity.

Sometimes you deadlifted and calisthenics, sometimes you sparred with the gym's punching bag until your knuckles were bruised and your breathing ragged.

(Two) König likes the height difference between the two of you. You're not exactly petite, standing at 5'11, but his towering 6'10 frame made you feel delicate in a way that was surprisingly comforting. His physique was imposing, a testament to the years of rigorous military training, yet there was a softness in his gaze that made you feel seen beyond the sweat and the grime of the gym.

A past incident left you injured, which sent König into a right frenzy at the time. You were in Milan when it happened. He was in Austria. Thousands of miles away from you. It was supposed to be a simple, routine mission, one that quickly went sour before you could scream the word 'extraction'. The intel was bad, shoddy at best, the enemy had anticipated your move, and suddenly you were caught in a crossfire, a bullet grazed your side and your left leg took the brunt of an explosion. The pain was sharp, the world spinning around you, and all you could think of was how you'd never get to see the Eiffel Tower again.

When you said, "Why do I have to get injured man. I was looking forward to seeing the Eiffel Tower. Chi vive sperando -- muore cantando. He who lives with hope dies singing. Thought you might need to hear that. My mother wouldn't stop bugging me until I did."

König's stern expression softened into a smile, a rare sight that seemed to warm the very air around you. He leaned in closer, his deep voice rumbling as he said, "And here I was, worried you'd forget your Italian after all that time in the field."

"I use it as much as I can." You remarked with a wide grin. "Ti sei fatta male cadendo dal Paradiso?" Meaning, Did it hurt when you fell from heaven?

König's eyes narrowed, a hint of amusement playing on his lips. "I'm not an angel, bella," he said, his Italian a gruff contrast to the melodic rhythm of your words. "But I've had my share of bruises from the fall."

"Angel's are the lord's soliders, Konig. They are strong as well as beautiful. You are an angel of the lord to me." You said with a wink at him. "Angels aren't delicate. My mother believes they are the fiercest of creatures."

Konig chuckled, a sound that was surprisingly gentle for someone so intimidating. "Your mother is a wise woman," he said, his eyes lingering on your face for a moment longer than necessary.

"So, there, you are an angel, rough edges not withstanding. I must say, you are MY angel, though. I still don't have any intention of sharing you, by the way." You smirked, looking him up and down subtly liking what you saw.

Colonel König's cheeks flushed slightly, a rare occurrence, but one that you had learned to recognise. "I'm not here to be your knight in shining armour, you know," he said gruffly, trying to maintain his usual composure.

"I don't want that, though. I never asked you to be." you said, your face now inches from his. As you leaned over your bed to get closer to him without hurting yourself more. "I want something a little more…intimate than that. And I want that over and over again."

König's throat bobbed, and he took a step back, trying to regain his composure. "Now isn't the time for this," he murmured, his gaze lingering on your bruised and bandaged form.

“I’m asking you out on a date, silly.” You whined as he touched your cheek, instinctively leaning into his warm hand.

König’s eyes searched yours, looking for the usual playfulness, but all he found was sincerity. His hand hovered for a moment before he pulled it away, his expression unreadable. “When you’re well enough to walk without wincing, then we’ll talk about it,” he said, his voice a low rumble that sent a shiver down your spine.

“Really?” Your eyes lit up in excitement.

König nodded, a smirk playing on his lips. “If you can keep that mouth of yours shut and that flirty tongue in check until then, yes, really.”

“All the more reason to send you erotic poetry, then.” You said with a cheeky smile. “I’ll have you know, my tongue is quite… versatile.”

König’s smirk grew wider. “I’ll hold you to that promise,” he said, his voice dropping an octave. His cheeks flushed from the thought of the erotic poems you might send him.

(Three) König indeed received your poems through envelopes made from beige paper. Tinted with brown, as if it was drenched over with a tea bag. The poem itself is usually written on lavender scented paper. Written with a fountain pen, in metallic crimson ink and Italian cursive. Which curled and curved as if she waved a wand of seduction. Putting a spell of love and lust over him through a dance of words.

The page had a purple metallic border, painstakingly drawn onto the page to give it a feel of elegance, royalty, and timelessness. Imbued, bathed inside of eroticism, words flowed out of your heart and mind like a river of molten lava. One could burn through the page, breaking through the fabric of reality. A declaration of desire, testament to the passion you felt, and hoped to share with König.

The letters stuffed into a larger envelope disguised as normal military missives to prevent unwanted eyes on them. Each individual letter sealed with wax, pressed on with a griffon signet ring you picked up from a Flea Market when you visited your hometown in Florence. Hoping it would add another touch of romance to your lethal charm.

You described him as your angel, as yours, as someone you were not willing to share with anyone. The way you described him as a gemstone, rough around the edges and always holding value.

(Four) You also wrote him long form letters that you used the same method of writing your poems. Only difference between them was the scent on the paper. Instead of lavender it was Cherry Blossom and Jasmine. Written in matte crimson red ink instead of metallic.

‘I don’t want to live a fairy tale if it’s not with you.’

‘I want to make a home with you, next to you and hopefully, someday, on top of you.’

‘Your eyes are like the ocean, I always find myself drowning in them. Drifting off to sea without a care in the world. Without paddles unafraid of the circumstances of where I find myself heading towards. Flooded with a yearning to reach a destination where I might find you.’

‘I want to take your hands in mine and never let go. Your past isn’t your future, stop looking back, you’ll never be hurt again, not as long as I live on this planet.’

‘You will never be hurt again. I promise to shield you from harm. Even as you tower over me as easily as a redwood tree. I will protect your heart as someone should have long ago.’

‘You are not your mental health struggles. You are more than what you deem yourself worthy of. Like a gemstone, you are rough around the edges, always holding value, not matter the form you take.’

‘Lets build a cottage somewhere, a farm for you and me. A way to live with hurt or harm, a way to ease the hurt. A way to ease the soul. Let’s build a cottage somewhere, so I can build something for you come home to.’

‘I want to build you up with gold and make your cracks shine so bright. I want to hold each flaw with an embrace everlasting.’

‘I want to take the pain you feel from you. Leaving your soul unmarked and untainted from the horrors this world is capable of. Though I know it is not possible. We are not powerful gods as the ones the Greeks and Romans had prayed to. Even so, I will try anyway because you are worth it.’

‘I want to kiss you, softly, gently, passionately, with a fire burning brighter than the sun. A kiss to make you feel seen, a kiss making you feel alive. A kiss whispering endless promises of forever and ever after.’

Each letter signed off with, ‘We, Us, Together.’  

(Five) König loves bringing you with either Chamomile tea, Butterfly Pea Tea, Hibiscus Tea or Mulled wine. All of which you treasured deeply. Considering they were the ones you most likely went for if you could walk. During your physical therapy, he was a blessing covered in military gear. Even if he didn’t seem to think he was helping you.

“You’re here that matters more than you think it does.” You would remind him. A smile forming on your lips, your dimples on either side of your mouth giving you’re a gentle, youthful glow. It made his knees weak and wobbly at the sight of your smile.

Here you were hurt, and you fussed over his feelings, you were still making sure he knew he was appreciated. It was a strange role reversal he found oddly endearing. You were the one who had taken a bullet to your side and your leg had taken the explosive. Yet you were the one who was comforting him. He cleared his throat and nodded, a soft smile gracing his lips. "Dankeschön," he murmured, the German word for 'thank you' rolling off his tongue.

You replied, "Prego." meaning You're welcome in Italian.

[brightlotusmoon]

Not me wondering if my legs being spastic and shaky for twenty minutes counts as exercise (isometric, plyometric, etc) hahaha