Workout Sweat Quotes

How’s the book?” he drawled later, when he’d finished his workout and I’d grabbed the closest book I could find before he entered the living room. “Riveting.” I tried to focus on the page instead of the way Rhys’s sweat-dampened shirt clung to his torso. Six-pack abs for sure. Maybe even an eight-pack. Not that I was counting. “Sure seems that way.” Rhys’s face remained impassive, but I could hear the mocking bent in his voice. He walked to the bathroom, and without looking back, he added, “By the way, princess, the book is upside down.” I slammed the hardcover shut, my skin blazing with embarrassment.

His muscles bulged from the workout, the Phoenix and Dragon tattoos which danced with each other on his back gleaming with sweat.

One group was put on a quite rigorous endurance training regimen for six weeks. These subjects rode stationary bicycles five days a week for forty to sixty minutes per day. They cycled at an intensity of 65 percent of their maximal aerobic capacity, which is within the moderate range as recommended in the public health guidelines. The pace was enough to get their heart rate elevated and get them sweating.

I really identify with being a bookworm. I love reading, learning and books. I mean, I have 1000 books, all catalogued, already in my specially made library my dad made me. Books are my friends. I live in sweat pants and workout gear or t-shirt and jeans. I dress more for comfort than for fashion. I dress up if I have to go out but I can’t wait to come home and take off the makeup, heels and scratchy clothing.

I returned my attention to my own workout, beginning with military presses, then moving on to shoulder shrugs and lateral raises. I concentrated on steady breathing and careful form, trying to make each repetition identical to the last in motion and power, like cylinders working in an engine. Sweat beaded on my forehead, and the muscles began to ache. It wasn’t a bad pain, though, but one that promised better things ahead.

I'm about to wake Brianna up to see if she knows anything when Carolyn comes in. Her hair is pulled back into a ponytail and she's wearing workout clothes - sports bra, cropped leggins, running shoes. For a moment, I'm speechless. She's sweaty, her face is bright red from exertion, and she's slightly out of breath. Her ab muscles pulse as she takes a swig from her water bottle. She smiles at me, her lips wet from the water or sweat or both, and something strange happen-I feel like a hand has clenched around my insides and is tugging, urging me toward her, and I suddenly feel very warm. Hot, even. Like I've been hit with a fever. I have to remind myself to breathe. She's even more beautiful now than she was yesterday. And here I am, in this ridiculous pink sack, probably with major bedhead.

Exercising an unfit muscle causes soreness, which is followed by improved muscle function and increased resistance of that muscle to become sore. In that sense, soreness after exercise is good (as long as it lasts less than a week and doesn’t come back). Sore joints, on the other hand, are collateral damage (see above). Most people think that if they do an intense workout (say 90 minutes of circuit training in a gym) that they should lose weight. And indeed, if you weigh before and right after such a workout, the scale goes down because of sweating and water weight loss. However, if it makes you sore for the next few days don’t be surprised to see the scale go up. That’s because muscle soreness indicates that your muscles are temporarily inflamed, and inflammation causes fluid retention and swelling in that muscle. Once again, don’t let the scale make you crazy. Once the soreness is gone, the swelling is gone, and the scale comes back down where it’s supposed to be.

I saw her as soon as I pulled into the parking lot. This beautiful woman with a gigantic smile on her face was just about bouncing up and down despite the orthopedic boot she had on her foot as she waved me into a parking space. I felt like I’d been hit in the gut. She took my breath away. She was dressed in workout clothes, her long brown hair softly framing her face, and she just glowed. I composed myself and got out of the car. She was standing with Paul Orr, the radio host I was there to meet. Local press had become fairly routine for me at this point, so I hadn’t really given it much thought when I agreed to be a guest on the afternoon drive-time show for WZZK. But I had no idea I’d meet her. Paul reached out his hand and introduced himself. And without waiting to be introduced she whipped out her hand and said, “Hi! I’m Jamie Boyd!” And right away she was talking a mile a minute. She was so chipper I couldn’t help but smile. I was like that little dog in Looney Toons who is always following the big bulldog around shouting, “What are we going to do today, Spike?” She was adorable. She started firing off questions, one of which really caught my attention. “So you were in the Army? What was your MOS?” she asked. Now, MOS is a military term most civilians have never heard. It stands for Military Occupational Specialty. It’s basically military code for “job.” So instead of just asking me what my job was in the Army, she knew enough to specifically ask me what my MOS was. I was impressed. “Eleven Bravo. Were you in?” I replied. “Nope! But I’ve thought about it. I still think one day I will join the Army.” We followed Paul inside and as he set things up and got ready for his show, Jamie and I talked nonstop. She, too, was really into fitness. She was dressed and ready for the gym and told me she was about to leave to get in a quick workout before her shift on-air. “Yeah, I have the shift after Paul Orr. The seven-to-midnight show. I call it the Jammin’ with Jamie Show. People call in and I’ll ask them if they’re cryin’, laughin’, lovin’, or leavin’.” I couldn’t believe how into this girl I was, and we’d only been talking for twenty minutes. I was also dressed in gym clothes, because I’d been to the gym earlier. She looked down and saw the rubber bracelet around my wrist. “Is that an ‘I Am Second’ bracelet? I have one of those!” she said as she held up her wrist with the band that means, “I am second after Jesus.” “No, this is my own bracelet with my motto, ‘Train like a Machine,’ on it. Just my little self-motivator. I have some in my car. I’d love to give you one.” “Well, actually, I am about to leave. I have to go work out before my shift,” she reminded me. “You can have this one. Take it off my wrist. This one will be worth more someday because I’ve been sweating in it,” I joked. She laughed and took it off my wrist. We kept chatting and she told me she had wanted to do an obstacle course race for a long time. Then Paul interrupted our conversation and gently reminded Jamie he had a show to do. He and I needed to start our interview. She laughed some more and smiled her way out the door.

I shoot up out of my chair. “It’s Bree. Hide the board!” Everyone hops out of their chairs and starts scrambling around and bumping into each other like a classic cartoon. We hear the door shut behind her, and the whiteboard is still standing in the middle of the kitchen like a lit-up marquee. I hiss at Jamal, “Get rid of it!” His eyes are wide orbs, head whipping around in all directions. “Where? In the utensil drawer? Up my shirt?! There’s nowhere! That thing is huge!” “LADY IN THE HOUSE!” Bree shouts from the entryway. The sound of her tennis shoes getting kicked off echoes around the room, and my heart races up my throat. Her name is pasted all over that whiteboard along with phrases like “first kiss—keep it light” and “entwined hand-holding” and “dirty talk about her hair”. Yeah…I’m not sure about that last one, but we’ll see. Basically, it’s all laid out there—the most incriminating board in the world. If Bree sees this thing, it’s all over for me. “Erase it!” Price whispers frantically. “No, we didn’t write it down anywhere else! We’ll lose all the ideas.” I can hear Bree’s footsteps getting closer. “Nathan? Are you home?” “Uh—yeah! In the kitchen.” Jamal tosses me a look like I’m an idiot for announcing our location, but what am I supposed to do? Stand very still and pretend we’re not all huddled in here having a Baby-Sitter’s Club re-enactment? She would find us, and that would look even worse after keeping quiet. “Just flip it over!” I tell anyone who’s not running in a circle chasing his tail. As Lawrence flips the whiteboard, Price tells us all to act natural. So of course, the second Bree rounds the corner, I hop up on the table, Jamal rests his elbow on the wall and leans his head on his hand, and Lawrence just plops down on the floor and pretends to stretch. Derek can’t decide what to do so he’s caught mid-circle. We all have fake smiles plastered on. Our acting is shit. Bree freezes, blinking at the sight of each of us not acting at all natural. “Whatcha guys doing?” Her hair is a cute messy bun of curls on the top of her head and she’s wearing her favorite joggers with one of my old LA Sharks hoodies, which she stole from my closet a long time ago. It swallows her whole, but since she just came from the studio, I know there is a tight leotard under it. I can barely find her in all that material, and yet she’s still the sexiest woman I’ve ever seen. Just her presence in this room feels like finally getting hooked up to oxygen after days of not being able to breathe deeply. We all respond to Bree’s question at the same time but with different answers. It’s highly suspicious and likely what makes her eyes dart to the whiteboard. Sweat gathers on my spine. “What’s with the whiteboard?” she asks, taking a step toward it. I hop off the table and get in her path. “Huh? Oh, it’s…nothing.” She laughs and tries to look around me. I pretend to stretch so she can’t see. “It doesn’t look like nothing. What? Are you guys drawing boobies on that board or something? You look so guilty.” “Ah—you caught us! Lots of illustrated boobs drawn on that board. You don’t want to see it.” She pauses, a fading smile hovering on her lips, and her eyes look up to meet mine. “For real—what’s going on? Why can’t I see it?” She doesn’t believe my boob explanation. I guess we should take that as a compliment? My eyes catch over Bree’s shoulder as Price puts himself out of her line of sight and begins miming the action of getting his phone out and taking a picture of the whiteboard. This little show is directed at Derek, who is standing somewhere behind me. Bree sees me watching Price and whips her head around to catch him. He freezes—hands extended looking like he’s holding an imaginary camera. He then transforms that into a forearm stretch. “So tight after our workout today.” Her eyes narrow.

DRY SAUNA Numerous cultures use sweat lodges, steam baths, or saunas for cleansing and purification. Many health clubs and big apartment buildings have saunas and steam baths, and more and more people are building saunas in their own homes. Low-to-moderate-temperature saunas are one of the most important ways to detoxify from pesticide exposure. Head-to-toe perspiration through the skin, the largest organ of elimination, releases stored toxins and opens the pores. Fat that is close to the skin is heated, mobilized, and broken down, releasing toxins and breaking up cellulite. The heat increases metabolism, burns off calories, and gives the heart and circulation a workout. This is a boon if you don’t have the energy to exercise. It is well known in medicine that a fever is the body’s way of burning off an infection and stimulating the immune system. Fever therapy and sauna therapy are employed at alternative medicine healing centers to do just that. The controlled temperature in a sauna is excellent for relaxing muscular aches and pains and relieving sinus congestion. The only way I made it through my medical internship was by having regular saunas to reduce the daily stress. FAR-INFRARED (FIR) SAUNAS FIR saunas are inexpensive, convenient, and highly effective. Detox expert Dr. Sherry Rogers says that FIR is a proven and efficacious way of eliminating stored environmental toxins, and she thinks everyone should use one. There are one-person Sauna Domes that you lie under or more elaborate sauna boxes that seat several people. The far infrared provides a heat that increases the body temperature but the surrounding air is not overly heated. One advantage of the dome is that your head remains outside, which most people find more comfortable and less confining. Sweating begins within minutes of entering the dome and can be continued for thirty to sixty minutes. Besides the hundreds of toxins that can be removed through simple sweating, the heat of saunas creates a mild shock to the body, which researchers feel acts as a stimulus for the body’s cells to become more efficient. The outward signs are the production of sweat to help decrease the body temperature, but there is much more going on. Further research on sauna therapy is destined to make it an important medical therapy.

Benefits of Smart Watch Fitness Band Have you been so busy in- hustle hard in life that your health is getting sidelined? Yes! Then your smart lifestyle needs smart choices like a fitness band on your wrist. Incorporate your health with daily activities and monitor your fitness level. Today these bands are filled with exciting features like step count, heart rate, sleep meter, calories burn etc. –these small wearable gadgets have made tracking your fitness easier than ever, helping you lead a healthier and fitter life. So let’s come down to the benefits of fitness bands. Why it’s time to upgrade from simple watches to smart ones. Your all-Rounder Fitness Companion. Track and monitor almost all your activities like heart rate, calories burn, step counts, blood pressure meter etc. HAMMER’s fitness trackers include all these features along with automatic sleep status monitoring. It will tell your sleep time, awake time, deepness and lightness of sleep. Basically it will give you all the data you need to make informed decisions about your health. You can alter your habits accordingly and lead a better lifestyle. Hammer Pulse Smart Watch for Body Temperature Daily Visual Progress of your Hard Work Smart Watch fitness bands can help you track numerous activities throughout the day. Seeing results of your effort is instant motivation booster. It motivates you to do more. With an LED Color HD display it shows you how much active you have been throughout the day. On days when laziness takes a toll on you– it reminds you to workout and be active. It helps you to push a little harder than before and excel in your workout regimes! Can be as Tough as you They are waterproof and dust resistant which makes it suitable for intense training as it won’t slip because of sweating and can be easily cleaned after workout sessions. They can be switched into different modes like freestyle walking, running, swimming and much more as per your requirements. Sweat in Style Who said you can’t train hard in style? Fashionable and light as feather design built, available in color varieties sets easily on your wrist. Either trendy sports wear or formals these fitness trackers just never go out of style. Hey, what’s up? Stay updated Just Synchronize your phone with your fitness band and receive phone calls, messages, notifications or share your progress on social media or with friends. Hammer Pulse Smart Watch Get set and go ! No matter how long your day was- they won’t ditch you. Lasts up to 24-36 hours after one charge. Hammer Pulse smart watchhas gone an extra mile and gives 7 Days battery backup with wireless charging . No wire No worry! No need to Squeak or Squeal, Pocket Friendly Price Gone are those days when you had to compromise on some features as per your price range. HAMMER offers all the features in products at really affordable prices. You get more at less here – witches say it’s to grab the deal magical prices. Health is Priority! smart watch for body temperature In these times when being healthy should be our priority. HAMMER has launched a new unisex smart watch Hammer Pulse which is best of both – a fashionable watch and an ultimate fitness tracker. It is packed with all the features of fitness band and unique features like ● Body temperature monitor ● oxygen saturation level monitor ● Weather updates ● Multiple sports modes ● IP67 waterproof- don’t be afraid to get wet. ● 24/7 monitor, vibrates and alert when any irregularities or abnormality is detected. So what are you waiting for? Get the benefits of a fitness tracker today and start working towards your dream body. You want it, you get it here at HAMMER. Browse, Shop and add a healthy addition to your daily life. Up your game and get your hands on one of these today !

I’m taking a shower,” he announces, not sparing me a glance as he moves past me and into the bathroom. This is way above my pay grade. I don’t possess the necessary training to make sense of this behavior. Twenty minutes later, I’m tucked into the cozy bed, reading glasses on, Delia’s latest manuscript on Dane’s iPad when he steps out of the bathroom. Aaaand I instantly turn into Joan of Arc, burned at the stake. Except the heat doesn’t start at my feet. Noooo. It starts between my legs and spreads forth. By the time it reaches my face, there’s a veil of sweat above my lips. Not attractive. A wall of finely sculpted flesh walks further into the room with only a scrap of towel to hide the extra good parts. There’s so much razzle dazzle to take in my mind locks onto one area. His abdominal muscles. Mother of gee oh dee, what kind of torture must one endure to get those? So cut they don’t even look real. Mentally, I’m poking them with my index finger to see if they poke back. Until something intrudes in the periphery of my vision. South of these spectacular ab muscles, the towel wrapped around his waist starts to rise. That’s when I hear a snapping of fingers. A large hand immediately comes into view and more snapping of fingers. “Eyes up, Shorty. Or you’ll get more of a show than you bargained for.” My gaze makes a swift trip back up to his face. His mouth is twisted in a grimace and his eyebrow arched. He’s not happy I was looking…whatever. “Don’t look so scared. I pinky promise not to molest you.” His eyes widen while his lips thin. “You know what, it’s still early. I’m gonna get a workout in. I’ll be back later.” A workout? At 9 p.m.? He doesn’t even wait for me to respond. He grabs his clothes in a hurry, and a moment later he’s gone. I know I don’t have a ton of experience with men but this can’t be normal behavior. This has got to be far from normal behavior.

Sweating during a workout is not your body losing the water, it’s your body losing the weight.

One d-day,” Old Gertrude muttered, in an agonizingly slow and leathery voice that suggested she was actually closer to two hundred years old, “there is going to be … a gigantic f-fish … called Brian ….” “Yes?” asked Yam, scribbling down her every word frantically (which was unnecessary, because she left such long pauses in between her words that he could have written them down, climbed to the top of one of the highest jungle trees bordering the village, tamed the fifty or so parrots living in its branches, and then come down again before she even said the next thing). Gertrude’s lips quivered. “It is going to eat ….” “Eat, yes, what’s it going to eat?” cried the Chief. Gertrude’s whole body was shaking from the sheer effort now. Sweat ran down her brow. Her blank face had morphed into a look of such concentration that it could probably be considered a workout. The whole village leaned forward, their breaths held in excitement. “It is going to eat,” Old Gertrude whispered …. “Yes!?” cried the Chief. “THE SUN,” Old Gertrude finished. Steve gawped in disbelief. “A fish is going to eat the sun?” “BRILLIANT!” shouted Yam, hurriedly writing the last words of Old Gertrude’s newest prediction into the book. “SHE’S DONE IT AGAIN!” bellowed the Chief—and with that, the entire village erupted into an enormous cheer—with the exception of Gertrude herself, that was, who had sagged in relief now the sheer effort of verbalizing her ‘prediction’ was over. “HURRAH FOR OLD GERTRUDE!” chorused the village. Chuck clucked crossly, rustling his feathers. “Hmph.” “AND ALL HAIL THE ONE TRUE KING, OF COURSE!” the natives added. Chuck stopped his rustling. “Better.” “Get her back to her hut and put her in bed, Yam,” said the Chief. “She looks like she’s about to fall over.” Yam nodded, then scooped up Old Gertrude and hurried her away, at rather a quicker pace than he’d brought her out at. “So, there you go,” said the Chief, looking pleased. “You’ve witnessed one of Old Gertrude’s amazing predictions. A gigantic fish eating the sun, eh? Madness! I do hope I’m alive to see it!

Rohan was battling invisible foes, wielding the large, lancelike weapon she had seen in his hand that first night in the great hall. His long hair flowed around his shoulders, wetted with the sweat that streamed from him and made his body gleam with rippling, raw power. He was bare-chested, wearing only loose black trousers that draped his compact buttocks and muscled thighs gracefully. His bare feet were silent on the flagstones as he lunged, leaped, and spun about, the torchlight flashing crimson on his long, wicked blade. Kate watched, riveted by the play of shadows and gold torchlight that slid over his sweat-slicked body, gliding across the sleekly muscled contours of his back and massive shoulders, his powerful chest and chiseled abdomen as he thrust, swung, jabbed, then spiraled up to parry an imaginary blow, only to gouge again with precision perfectly balanced with killing force. His blade sliced through the air with naught but a deadly whisper, each slashing arc of his weapon, like his honed body, under his exquisite control. In constant motion, he wove through the changing patterns of his regime with a beautiful---an almost otherworldly---prowess, a creature of elegant savagery. He attacked again with a low war cry, but then suddenly went motionless, standing in a sure-footed stance below her, his chest heaving. Slowly, he looked up, as though he had felt her there. Kate found herself looking into the eyes of a predator; she held absolutely still.

Michael Licata, recently appointed don of the Bonanno crime family, was covered in sweat and grunting like a Eurotrash tennis pro as he did his Tuesday kettle-bell workout.

I am not happy with a workout unless is drenches me in sweat. Sweat detoxes the body.

Healthy Choices are the Way of a Healthy Lifestyle!!! If you work 9-6, then you should be healthier but there is nothing you can do in our busy schedule and yeah sometimes 9-6 desk job pretty much limits you from doing a lot of stuff including Working Out and Eating a well-balanced diet. Healthy Lifestyle always associated with a good diet and proper exercise. Let’s start off with some general diet(healthy breakfasts, workout snacks, and meal plans) and exercise recommendations: The Perfect Morning Workout If You’re Not a Morning Person: 45-minute daily workout makes it easy to become (and stay) a morning exerciser. (a) Stretching Inchworm(Warm up your body with this gentle move before you really start to sweat): How to do it: Remain with feet hip-width separated, arms by your sides. Take a full breath in and stretch your arms overhead, squeezing palms together and lifting your chest as you admire the roof. Breathe out and gradually crease forward, opening your arms out to your sides and afterward to the floor (twist knees as much as expected to press hands level on the ground). Gradually walk your hands out away from your feet, moving load forward, bringing shoulders over hands and bringing down the middle into the full board position. Prop your abs in tight and hold for 1 check. Delicately discharge your hips to the floor and curve your lower back, lifting head and chest to the roof, taking a full breath in as you stretch. Breathe out, attract your abs tight and utilize your abs to lift your hips back up into full board position. Hold for 1 tally and afterward gradually walk your hands back to your feet and move up through your spine to come back to standing. Rehash the same number of times in succession as you can for 1 moment. (b) Pushups(pushup variation that works your chest, arms, abs, and legs.): How to do it: From a stooping position, press your hips up and back behind you with the goal that your body looks like a topsy turvy "V." Bend your knees and press your chest further back towards your thighs, extending shoulders. Move your weight forward, broaden your legs, and lower hips, bowing elbows into a full push up (attempt to tap your chest to the ground if conceivable). Press your hips back up and come back to "V" position, keeping knees bowed. Power to and fro between the push up and press back situation the same number of times as you can for 1 moment. (c) Squat to Side Crunch: (Sculpt your legs, butt, and hips while slimming your waist with this double-duty move.) How to do it: Stand tall with your feet somewhat more extensive than hip-width, toes and knees turned out around 45 degrees, hands behind your head. Curve your knees and lower into a sumo squat (dropping hips as low as you can without giving knees a chance to clasp forward or back). As you press back up to standing, raise your correct knee up toward your correct elbow and do a side mash with your middle to one side. Step your correct foot down and quickly rehash sumo squat and mash to one side. Rehash, substituting sides each time, for 1 moment. Starting your day with a Healthy Meal: Beginning your day with a solid supper can help recharge your glucose, which your body needs to control your muscles and mind. Breakfast: Your body becomes dehydrated after sleeping all night, re-energize yourself with a healthy breakfast. Eating a breakfast of essential nutrients can help you improve your overall health, well-being, and even help you do better in school or work. It’s worth it to get up a few minutes earlier and throw together a quick breakfast. You’ll be provided with the energy to start your day off right. List of Breakfast Foods That Help You to Boost Your Day: 1. Eggs 2. Wheat Germ 3. Bananas 4. Yogurt 5. Grapefruit 6. Coffee 7. Green Tea 8. Oatmeal 9. Nuts 10. Peanut Butter 11. Brown Bread By- Instagram- vandana_pradhan

Warm up at least 12 minutes, or be naturally warmed up. Work up to training with weight at 80 percent of your maximum, about six reps, with rest between sets of at least three minutes. Cool down at least 12 minutes, or be naturally active following your workout. Recovery includes seven to nine hours of uninterrupted sleep each night.

There are at least three very important benefits of slow weights: It’s easy to schedule (and may not even require much if any extra time). It creates very little physical stress (no soreness, pain, or any significant added bulk and weight). Yet you maximize strength gains (you begin getting stronger with the first workout).

My workout is part of my day. I don’t change clothes, wear special shoes, drive anywhere, pay a membership or even get sweaty. It’s simple: I don’t want to bulk up or enter any weightlifting competition — I just want to improve overall health and fitness by making my entire body stronger.

So if I’ve done a hard workout, I should…” “Ask me to lick the sweat off your body? Yes, please,” he said before he could think better of it. He nuzzled his armpit again before continuing his exploration on his other side.

MONDAY: Badass Baseline Perform one round of this routine. Jumping Jacks: 75 repetitions Sit-ups: 40 repetitions Squats: 30 repetitions Push-ups: 20 repetitions Burpees: 10 repetitions Jumping Jacks: 75 repetitions WEDNESDAY: Single Jump Jump Perform three rounds of this routine. Step-ups: 15 repetitions Bench Dips: 15 repetitions Jump Rope: 50 repetitions Double-under Jump Rope: 10 repetitions (A double-under is a jump rope exercise. You turn the rope for two rotations in one single jump. So you jump once and while you are in the air the rope cycles twice instead of just once like regular jump rope.) FRIDAY: Booty Lift Perform four rounds of this routine. Lunges: 5 repetitions on each leg Inchworms: 10 repetitions Toe Touches: 10 repetitions on each leg Jump Squats: 10 repetitions MONDAY: Double Your Fun Perform four rounds of this routine. Set a timer for 16 minutes and try to do all four rounds before it goes off. Sexy Back Push-ups: 6 repetitions Jump Squats: 10 repetitions on each side Sit-ups: 20 repetitions Jumping Jacks: 40 repetitions WEDNESDAY: Let Your Hair Loose Timed sequence: Set a timer for 10 minutes and perform the following round as many times as you can before it goes off. Mountain Climbers: 20 repetitions as fast as you can Hamstring Rollouts: 7 repetitions as fast as you can Pike Push-ups: 5 repetitions FRIDAY: Get Dirty with It Perform five rounds of this routine. Floor Wipers: 5 repetitions Clapping Push-ups: 7 repetitions Jump Squats: 10 repetitions MONDAY: Sweat Like an Animal Timed sequence: Set a timer for 6 minutes and perform the following round as many times as you can before it goes off. Burpees: 5 repetitions as fast as you can Lunges: 10 repetitions as fast as you can Squats: 15 repetitions as fast as you can WEDNESDAY: Max Your Effort Perform three rounds of this routine. Rest one minute between each round. Round 1: V-ups: 30 Left Single-Leg Squat: 20 repetitions Right Single-Leg Squat: 20 repetitions Round 2: V-ups: 20 repetitions Left Single-Leg Squat: 15 repetitions Right Single-Leg Squat: 15 repetitions Round 3: V-ups: 10 repetitions Left Single-Leg Squat: 10 repetitions Right Single-Leg Squat: 10 repetitions FRIDAY: Beach Body Aspirations Perform five rounds of this routine. Sky Humpers: 10 repetitions Bench Dips: 12 repetitions Bicycle: 20 repetitions MONDAY: I Dip, You Dip, We Dip Perform five rounds of this routine. Rest 30 seconds between each round. Floor Wipers: 10 repetitions Bench Dips: 20 repetitions Lunges: One, hold lunge in the lunge position for 45 seconds. If you have to adjust, the time stops and restarts when you start your lunge again. WEDNESDAY: Core Basics Timed sequence: Set a timer for 10 minutes and perform the following round as many times as you can before it goes off. Hamstring Rollouts: 5 repetitions Pike Push-ups: 10 repetitions Sit-ups: 20 repetitions FRIDAY: Sculpt Me Booty-licious Timed sequence: Set a timer for 5 minutes and perform the following round as many times as you can before it goes off. Rest 2 minutes between each round. Jumping Lunges: 5 repetitions on each side Squats: 10 repetitions V-ups: 5 repetitions

WOMAN!” I SHOUTED, and shook Rachel’s bed roughly. “Wake up.” She shot straight up, her eyes wide in panic as she looked around her room before settling them on me. “God, I thought earthquakes had followed me to Texas.” Taking a calming breath, she brushed her wild hair back from her face and scowled at me. “What is wrong with you? And what time is it—seven? Really, Kash?” “Get up and get ready.” “No.” Pulling the covers up past her shoulders, she sank back into the mattress and shut her eyes. Hell. No. “This is your last warning, Rach. Get up.” A single snort was her only reply. “Such a pain in my ass,” I mumbled, and walked to the foot of the bed. Grabbing the bottom of the comforter, I ripped it off the bed and dropped it on the ground. “Oh my God, what if I had been naked?!” I raised an eyebrow and let my gaze run over her body. I wouldn’t have minded. Ah shit, now I was getting hard and the jersey material of these shorts wouldn’t hide that fact. Think about Mrs. Adams and her fake cats. Think about Mrs. Adams and her fake cats! “Moot point; you’re not. Now, get your ass out of bed.” “Give me at least another couple hours. I just went to sleep.” “Not my fault, and you’ve had more than enough chances to get up yourself.” “Kash, please,” she whined. “Don’t whine. It’s not attractive.” Without giving her any more time, I scooped her into my arms and threw her over my shoulder before heading toward her bathroom. A low oompf left her before she began bitching at me. “I am going to gut you, you freakin’ asshole! Seven in the damn morning, what the hell is wrong with you?! Put me down—ugh! Easy, this shit hurts. You have really bony shoulders, has anyone ever told you that?” She gasped when I turned the shower water on. “Put me down right now, Logan Hendricks, or I swear to all that is holy you will regret the day you moved in across from me and almost took my Jeep door off!” “No can do, my little Sour Patch.” Thank God I was still only in my workout shorts. Kicking off my running shoes, I stepped into the large tub and winced when she shrieked. “You evil bastard, let me go!” “You sure have a mouth on you when you wake up.” “I will murder you!” I couldn’t help but smile. She was just so damn cute. “And you’re a little dramatic.” “This water is freezing,” she whined, and I’d bet she was pouting just as bad as Candice usually did. At least her anger was dying down and her fists had stopped pounding on my back. “What did I ever do to you?” “I gave you every opportunity to get yourself ready. You were the one who wouldn’t get out of bed.” “I had barely gone to sleep!” “Rach,” I snorted, “it’s seven in the morning and you left my place at nine last night. Why had you just gone to sleep?” She didn’t answer and stopped wiggling against me. She just hung there, limp. “What—no more threats? No more whining?” Silence. “Woman, I swear to God, if you fell asleep on my damn shoulder . . .” I trailed off when I heard her mumble something. “What’d you say?” “I was afraid to fall back asleep,” she whispered, and my eyes clenched shut. “Ah, Rach.” I slid her awkwardly down my body until she was standing in front of me. I tried to block the water that was directed at her, but little droplets were bouncing off my bare shoulders and hitting her face. She blinked rapidly against them before dropping her head. “Why didn’t you call me or something?” She huffed and shook her head. “What for, Kash? To make you sit there with me in sweats longer? So you could act like what happened yesterday morning didn’t? I don’t need you to babysit me when I’m being ridiculous.” “That’s not ridiculous.

Poor Dorothea would not be happy to see how many people travel in athletic wear these days. “You don’t wear sweatpants on an airplane,” she used to say. “It’s a privilege to fly. Make sure you wear a nice outfit.” I guess she is why I have a real mental block about wearing workout wear all day long. I just don’t do it. I think you gotta get up, you gotta work out, and then you gotta get dressed in a real, proper outfit by ten in the morning. I would never judge anyone for doing otherwise. But if I did it myself, I just know my grandmother would haunt me with that line she always said: “Only wear sweatpants when you’re supposed to be sweating.

from one end of the deck to the other and back again, lunging and spinning until my muscles burned and the deck was sprinkled with sweat. I finished the workout sprawled on my back, my T-shirt wet and growing cold.