23 4 / 2013

50 Bodyweight Exercises You Can Do Anywhere! Can’t get to the gym but want to workout? Not a problem! Save this link and open it up anytime you’re in a need of a kick-butt, in-home workout. Mix and match your favorite moves to create a 30 to 40 minute routine and you’ll have yourself a calorie-scorching workout that’s just as good (if not better!) as any workout you can do at the gym. Plus, you’ll save valuable time not having to get to and from the gym. Sweet deal! [image via Greatist] The exercises: Full Body 1. Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps. 2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible (pretendJeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again! 3. Bear Crawl: Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off). 4. Plyometric Push-Up: Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition. 5. Stair Climb with Bicep Curl: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body. 6. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest. 7. Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.) 8. Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show. 9. Plank: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang). 10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move. Legs 11. Wall Sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls. 12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward andslowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation. 13. Clock Lunge: Time for a challenge.Complete a traditional forward lunge, then take abig step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs. 14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat. 15. Lunge Jump: Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10! 16. Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back behindthe right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square. 17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position. 18. Pistol Squat: There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing. 19. Squat Reach and Jump: Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set. 20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side. 21. Step-Up: This may be self-explanatory, but just in case — find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side. 22. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs. 23. Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs. 24. Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion. Chest & Back 25. Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one! 26. Dolphin Push-Up: Start out in dolphin pose(think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.) 27. Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position. 28. Handstand Push-Up: Fair warning: This move is for the pros. Get set in a headstand positionagainst a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you —safety first! 29. Judo Push-up: From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds. 30. Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.  31. Superman: Want some superpowers?Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional. 32. Contralateral Limb Raises: Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm. Shoulders & Arms 33. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg. 34. Diamond Push-Up: Jay-Z would approve.These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love. 35. Boxer: Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring! 36. Shoulder Stabilization Series (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!). 37. Arm Circles: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise. Core 38. L Seat: Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat! 39. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the bodyto the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left. 40. Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop. 41. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight! 42. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet. 43. Crunch: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head,place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, thenlower the torso back toward the mat slowly. 44. Segmental Rotation: Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left(feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side. 45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor. 46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle.Push the right hand on top of the lifted knee,using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down torepeat with the left hand and knee. 47. Double Leg Abdominal Press: Two legs is twice the fun. Follow the same run-down for  the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees. 48. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!). 49. Sprinter Sit-Up: Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side. 50. Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?

50 Bodyweight Exercises You Can Do Anywhere!

Can’t get to the gym but want to workout? Not a problem! Save this link and open it up anytime you’re in a need of a kick-butt, in-home workout. Mix and match your favorite moves to create a 30 to 40 minute routine and you’ll have yourself a calorie-scorching workout that’s just as good (if not better!) as any workout you can do at the gym. Plus, you’ll save valuable time not having to get to and from the gym. Sweet deal!

[image via Greatist]

The exercises:

Full Body

  • 1. Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.
  • 2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible (pretendJeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!
  • 3. Bear Crawl: Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).
  • 4. Plyometric Push-Up: Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.
  • 5. Stair Climb with Bicep Curl: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.
  • 6. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
  • 7. Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.)
  • 8. Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
  • 9. Plank: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).
  • 10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Legs

  • 11. Wall Sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.
  • 12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward andslowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.
  • 13. Clock Lunge: Time for a challenge.Complete a traditional forward lunge, then take abig step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.
  • 14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.
  • 15. Lunge Jump: Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!
  • 16. Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back behindthe right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.
  • 17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
  • 18. Pistol Squat: There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.
  • 19. Squat Reach and Jump: Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.
  • 20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.
  • 21. Step-Up: This may be self-explanatory, but just in case — find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.
  • 22. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.
  • 23. Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.
  • 24. Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

Chest & Back

  • 25. Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!
  • 26. Dolphin Push-Up: Start out in dolphin pose(think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)
  • 27. Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.
  • 28. Handstand Push-Up: Fair warning: This move is for the pros. Get set in a headstand positionagainst a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you —safety first!
  • 29. Judo Push-up: From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.
  • 30. Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat. 
  • 31. Superman: Want some superpowers?Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.
  • 32. Contralateral Limb Raises: Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

Shoulders & Arms

  • 33. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.
  • 34. Diamond Push-Up: Jay-Z would approve.These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.
  • 35. Boxer: Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring!
  • 36. Shoulder Stabilization Series (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).
  • 37. Arm Circles: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.

Core

  • 38. L Seat: Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!
  • 39. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the bodyto the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.
  • 40. Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.
  • 41. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!
  • 42. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.
  • 43. Crunch: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head,place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, thenlower the torso back toward the mat slowly.
  • 44. Segmental Rotation: Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left(feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.
  • 45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.
  • 46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle.Push the right hand on top of the lifted knee,using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down torepeat with the left hand and knee.
  • 47. Double Leg Abdominal Press: Two legs is twice the fun. Follow the same run-down for  the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.
  • 48. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).
  • 49. Sprinter Sit-Up: Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.
  • 50. Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?

(via backonpointe)

Permalink 15,721 notes

01 4 / 2013

I watched this movie for the first time tonight. It was amazing.

(via bitchingmusicals)

Permalink 7,609 notes

12 3 / 2013

Trying to explain musicals.

  • 1: Les mis? So Jean Valjean stole a loaf of bread and ended up in prison for 19 years and then Fantine was poor and she left cosette with people but then she became a prostitute and died and... it's better than it sounds.
  • 1: Next to Normal? Well it's about this family and Gabe died when he was like 2ish but the mom still thinks he's alive and Natalie is really smart but then she starts doing drugs so... it's better than it sounds?
  • 1: Into the Woods? Well theres this baker and his wife and they want to have a child but the witch put a curse on them so then little red riding hood comes and buys stuff from them and jack is sad cause his cow is his only friend and cinderella is sad because... well it's better than it sounds, okay?
  • 1: Spring Awakening? Well it's about all these german teenagers and they don't know about sex except Melchior, he knows about it and then he tells Moritz and he's freaked out and then Moritz gets expelled and then.. it's better than it sounds.
  • 1: In the Heights? Well it's about these people and they live in Washington Heights and then Usnavi owns a store and they sell things to the people and he's in love with Vanessa who works at the salon but hates it and Nina dropped out of school but didn't tell anyone and.. it's better than it sounds.
  • 1: Urinetown? Well it's about this corporation that makes every pay to pee, and then the rebel leader falls in love with the head of the company's daughter, and then he dies, because you actually die if you go to Urinetown... it's better than it sounds.
  • 1: The Phantom of the Opera? So, it's about this guy who wears a mask because his face is all deformed, and he stalks this young girl who thinks he's an angel of music, but then he starts killing people, and then the girl ends up falling in love with this other guy and... I swear it's better than it sounds.
  • 1: Sweeney Todd? Well, it's about this guy who returned to London after being sent to prison in Australia because this old guy who's a judge wanted to marry the guy's wife but later falls in love with their daughter after the wife supposedly dies, and so now the first guy wants his revenge on the judge, and he ends up teaming up with another lady and they kill people and cook them into pies... yeah, it's better than it sounds.
  • 1: The Producers? Well it's about these two guys who try to write a really bad musical and there's a sassy gay Hitler. and... it's better than it sounds.

Permalink 1,328 notes

19 2 / 2013

herakushi: ride6artblog: bluenutburgers: ang-gandako: AN ACCURATE 2013 HOROSCOPE This is the real deal. Try ignoring it, and the first thing you’ll notice is having a horrible day starting tomorrow morning …and it only gets worse from there. ARIES - The Aggressive (March 21 to April 19)Outgoing. Lovable. Spontaneous. Not one to mess with. Funny… Excellent kisser. EXTREMELY adorable. Loves relationships, and family is very important to an Aries. Aries are known for being generous and giving. Addictive. Loud. Always has the need to be ‘Right’. Aries will argue to prove their point for hours and hours. Aries are some of the most wonderful people in the world. 16 years of bad luck if you do not forward.TAURUS - The Tramp (April 20 to May 20) Aggressive. Loves being in long relationships. Likes to give a good fight. Fight for what they want. Can be annoying at times, but for the love of attention. Extremely outgoing. Loves to help people in times of need. Good kisser. Good personality. Stubborn. A caring person. They can be self-centred and if they want something they will do anything to get it. They love to sleep and can be lazy. One of a kind. Not one to mess with. Are the most attractive people on earth! 15 years of bad luck if you do not forward.GEMINI - The Twin (May 21 to June 20) Nice. Love is one of a kind. Great listeners. Very good at confusing people. Lover not a fighter, but will still knock you out. Geminis will not take any crap from anyone. Geminis like to tell people what they should do and get offended easily. They are great at losing things and are forgetful. Geminis can be very sarcastic and childish at times and are very nosey. Trustworthy. Always happy. VERY Loud. Talkative. Outgoing. VERY FORGIVING. Loves to make out. Has a beautiful smile. Generous. Strong. THE MOST IRRESISTIBLE. 9 years of bad luck if you do not forward. CANCER - The Beauty (June 21 to July 22) MOST AMAZING KISSER. Very high appeal. A Cancer’s love is one of a kind… Very romantic. Most caring person you will ever meet in your life. Entirely creative person, most are artists and insane, respectfully speaking. They perfected sex and do it often. Extremely random. An ultimate freak. Extremely funny and is usually the life of the party. Most Cancers will take you under their wing and into their hearts where you will remain forever. Cancers make love with a passion beyond compare. Spontaneous. Not a fighter, but will kick your ass good if it comes down to it. Someone you should hold on to! 12 years of bad luck if you do not forward.LEO - The Lion (July 23 to August 22) Great talker. Attractive and passionate. Laid back. Usually happy but when unhappy tend to be grouchy and childish. A Leo’s problem becomes everyone’s problem. Most Leos are very predictable and tend to be monotonous. Knows how to have fun. Is really good at almost anything. Great kisser. Very predictable. Outgoing. Down to earth. Addictive. Attractive. Loud. Loves being in long relationships. Talkative. Not one to mess with. Rare to find. Good when found. 7 years of bad luck if you do not forward.VIRGO - The One that Waits (August 23 to September 22) Dominant in relationships. Someone loves them right now. Always wants the last word. Caring. Smart. Loud. Loyal. Easy to talk to. Everything you ever wanted. Easy to please. A pushover. Loves to gamble and take chances. Needs to have the last say in everything. They think they know everything and usually do. Respectful to others but you will quickly lose their respect if you do something untrustworthy towards them and never regain respect. They do not forgive and never forget. The one and only. 7 years of bad luck if you do not forward.LIBRA - The Lame One (September 23 to October 22) Nice to everyone they meet. Their love is one of a kind. Silly, funny and sweet. Have own unique appeal. Most caring person you will ever meet! However, not the kind of person you want to mess with… you might end up crying. Libras can cause as much havoc as they can prevent. Faithful friends to the end. Can hold a grudge for years. Libras are someone you want on your side. Usually great at sports and are extreme sports fanatics. Very creative. A hopeless romantic. 9 years of bad luck if you do not forward.SCORPIO - The Addict (October 23 to November 21) EXTREMELY adorable. Loves to joke. Very good sense of humour. Will try almost anything once. Loves to be pampered. Energetic. Predictable. GREAT kisser. Always get what they want. Attractive. Loves being in long relationships. Talkative. Loves to party but at times to the extreme. Loves the smell and feel of money and is good at making it but just as good at spending it! Very protective over loved ones. HARD workers. Can be a good friend but if is disrespected by a friend, the friendship will end. Romantic. Caring. 4 years of badLuck if you do not forward.SAGITTARIUS - The Promiscuous One (November 22 to December 21)Spontaneous. High appeal. Rare to find. Great when found. Loves being in long relationships. So much love to give. A loner most of the time. Loses patience easily and will not take crap. If in a bad mood stay FAR away. Gets offended easily and remembers the offence forever. Loves deeply but at times will not show it, feels it is a sign of weakness. Has many fears but will not show it. VERY private person. Defends loved ones with all their abilities. Can be childish often. Not one to mess with. Very pretty. Very romantic. Nice to everyone they meet. Their Love is one of a kind. Silly, fun and sweet. Have own unique appeal. Most caring person you will ever meet! Amazing in bed!!! Not the kind of person you want to mess with- you might end up crying. 4 years of bad luck if you do not forward.CAPRICORN - The Passionate Lover (December 22 to January 19) Love to bust. Nice. Sassy. Intelligent. Sexy. Grouchy at times and annoying to some. Lazy and love to take it easy, but when they find a job or something they like to do they put their all into it. Proud, understanding and sweet. Irresistible. Loves being in long relationships. Great talker. Always gets what he or she wants. Cool. Loves to win against other signs in sports, especially Gemini’s. Likes to cook but would rather go outTo eat at good restaurants. Extremely fun. Loves to joke. Smart. 24 years of bad luck if you do not forward.AQUARIUS - Does It in the Water (January 20 to February 18)Trustworthy. Attractive. Great kisser. One of a kind. Loves being in long-term relationships. Tries hard. Will take on any project. Proud of themselves in whatever they do. Messy and unorganized. Procrastinators. Great lovers, when they’re not sleeping. Extreme thinkers. Loves their pets usually more than their family. Can be VERY irritating to others when they try to explain or tell a story. Unpredictable. Will exceed your expectations. Not a fighter, but will knock your lights out. 2 years of bad luck if you do not forward.PISCES - The Partner for Life (February 19 to March 20) Caring and kind. Smart. Likes to be the centre of attention. Very organized. High appeal to opposite sex. Likes to have the last word. Good to find, but hard to keep. Passionate, wonderful lovers. Fun to be around. Too trusting at times and gets hurt easily. VERY caring. They always try to do the right thing and sometimes get the short end of the stick. They sometimes get used by others and get hurt because of their trusting. Extremely weird but in a good way. Good sense of humour!!! Thoughtful. Loves to joke. Very popular. Silly, fun and sweet. Good friend to others but needs to be choosy on who they allow their friends to be. 5 years of bad luck if you do not forward. I dont even care about the bad luck thing. sharing because tHIS IS SO ACCURATE for me and one of my friends Wow this is actually more accurate about me (from what others have told me I acted) I already have ‘bad luck’ but some of these are pretty accurate  This was crazy accurate

herakushi:

ride6artblog:

bluenutburgers:

ang-gandako:

AN ACCURATE 2013 HOROSCOPE 

This is the real deal. Try ignoring it, and the first thing you’ll notice is having a horrible day starting tomorrow morning …


and it only gets worse from there. 









ARIES - The Aggressive (March 21 to April 19)
Outgoing. Lovable. Spontaneous. Not one to mess with. Funny… Excellent kisser. EXTREMELY adorable. Loves relationships, and family is very important to an Aries. Aries are known for being generous and giving. Addictive. Loud. Always has the need to be ‘Right’. Aries will argue to prove their point for hours and hours. Aries are some of the most wonderful people in the world. 16 years of bad luck if you do not forward.

TAURUS - The Tramp (April 20 to May 20) 
Aggressive. Loves being in long relationships. Likes to give a good fight. Fight for what they want. Can be annoying at times, but for the love of attention. Extremely outgoing. Loves to help people in times of need. Good kisser. Good personality. Stubborn. A caring person. They can be self-centred and if they want something they will do anything to get it. They love to sleep and can be lazy. One of a kind. Not one to mess with. Are the most attractive people on earth! 15 years of bad luck if you do not forward.

GEMINI - The Twin (May 21 to June 20) 
Nice. Love is one of a kind. Great listeners. Very good at confusing people. Lover not a fighter, but will still knock you out. Geminis will not take any crap from anyone. Geminis like to tell people what they should do and get offended easily. They are great at losing things and are forgetful. Geminis can be very sarcastic and childish at times and are very nosey. Trustworthy. Always happy. VERY Loud. Talkative. Outgoing. VERY FORGIVING. Loves to make out. Has a beautiful smile. Generous. Strong. THE MOST IRRESISTIBLE. 9 years of bad luck if you do not forward. 

CANCER - The Beauty (June 21 to July 22) 
MOST AMAZING KISSER. Very high appeal. A Cancer’s love is one of a kind… Very romantic. Most caring person you will ever meet in your life. Entirely creative person, most are artists and insane, respectfully speaking. They perfected sex and do it often. Extremely random. An ultimate freak. Extremely funny and is usually the life of the party. Most Cancers will take you under their wing and into their hearts where you will remain forever. Cancers make love with a passion beyond compare. Spontaneous. Not a fighter, but will kick your ass good if it comes down to it. Someone you should hold on to! 12 years of bad luck if you do not forward.

LEO - The Lion (July 23 to August 22) 
Great talker. Attractive and passionate. Laid back. Usually happy but when unhappy tend to be grouchy and childish. A Leo’s problem becomes everyone’s problem. Most Leos are very predictable and tend to be monotonous. Knows how to have fun. Is really good at almost anything. Great kisser. Very predictable. Outgoing. Down to earth. Addictive. Attractive. Loud. Loves being in long relationships. Talkative. Not one to mess with. Rare to find. Good when found. 7 years of bad luck if you do not forward.

VIRGO - The One that Waits (August 23 to September 22) 
Dominant in relationships. Someone loves them right now. Always wants the last word. Caring. Smart. Loud. Loyal. Easy to talk to. Everything you ever wanted. Easy to please. A pushover. Loves to gamble and take chances. Needs to have the last say in everything. They think they know everything and usually do. Respectful to others but you will quickly lose their respect if you do something untrustworthy towards them and never regain respect. They do not forgive and never forget. The one and only. 7 years of bad luck if you do not forward.

LIBRA - The Lame One (September 23 to October 22) 
Nice to everyone they meet. Their love is one of a kind. Silly, funny and sweet. Have own unique appeal. Most caring person you will ever meet! However, not the kind of person you want to mess with… you might end up crying. Libras can cause as much havoc as they can prevent. Faithful friends to the end. Can hold a grudge for years. Libras are someone you want on your side. Usually great at sports and are extreme sports fanatics. Very creative. A hopeless romantic. 9 years of bad luck if you do not forward.

SCORPIO - The Addict (October 23 to November 21) 
EXTREMELY adorable. Loves to joke. Very good sense of humour. Will try almost anything once. Loves to be pampered. Energetic. Predictable. GREAT kisser. Always get what they want. Attractive. Loves being in long relationships. Talkative. Loves to party but at times to the extreme. Loves the smell and feel of money and is good at making it but just as good at spending it! Very protective over loved ones. HARD workers. Can be a good friend but if is disrespected by a friend, the friendship will end. Romantic. Caring. 4 years of bad
Luck if you do not forward.

SAGITTARIUS - The Promiscuous One (November 22 to December 21)
Spontaneous. High appeal. Rare to find. Great when found. Loves being in long relationships. So much love to give. A loner most of the time. Loses patience easily and will not take crap. If in a bad mood stay FAR away. Gets offended easily and remembers the offence forever. Loves deeply but at times will not show it, feels it is a sign of weakness. Has many fears but will not show it. VERY private person. Defends loved ones with all their abilities. Can be childish often. Not one to mess with. Very pretty. Very romantic. Nice to everyone they meet. Their Love is one of a kind. Silly, fun and sweet. Have own unique appeal. Most caring person you will ever meet! Amazing in bed!!! Not the kind of person you want to mess with- you might end up crying. 4 years of bad luck if you do not forward.

CAPRICORN - The Passionate Lover (December 22 to January 19) 
Love to bust. Nice. Sassy. Intelligent. Sexy. Grouchy at times and annoying to some. Lazy and love to take it easy, but when they find a job or something they like to do they put their all into it. Proud, understanding and sweet. Irresistible. Loves being in long relationships. Great talker. Always gets what he or she wants. Cool. Loves to win against other signs in sports, especially Gemini’s. Likes to cook but would rather go out
To eat at good restaurants. Extremely fun. Loves to joke. Smart. 24 years of bad luck if you do not forward.

AQUARIUS - Does It in the Water (January 20 to February 18)
Trustworthy. Attractive. Great kisser. One of a kind. Loves being in long-term relationships. Tries hard. Will take on any project. Proud of themselves in whatever they do. Messy and unorganized. Procrastinators. Great lovers, when they’re not sleeping. Extreme thinkers. Loves their pets usually more than their family. Can be VERY irritating to others when they try to explain or tell a story. Unpredictable. Will exceed your expectations. Not a fighter, but will knock your lights out. 2 years of bad luck if you do not forward.

PISCES - The Partner for Life (February 19 to March 20) 
Caring and kind. Smart. Likes to be the centre of attention. Very organized. High appeal to opposite sex. Likes to have the last word. Good to find, but hard to keep. Passionate, wonderful lovers. Fun to be around. Too trusting at times and gets hurt easily. VERY caring. They always try to do the right thing and sometimes get the short end of the stick. They sometimes get used by others and get hurt because of their trusting. Extremely weird but in a good way. Good sense of humour!!! Thoughtful. Loves to joke. Very popular. Silly, fun and sweet. Good friend to others but needs to be choosy on who they allow their friends to be. 5 years of bad luck if you do not forward.

I dont even care about the bad luck thing. sharing because tHIS IS SO ACCURATE for me and one of my friends

Wow this is actually more accurate about me (from what others have told me I acted)

I already have ‘bad luck’ but some of these are pretty accurate 

This was crazy accurate

(via bitchingmusicals)

Permalink 356,888 notes

18 2 / 2013

our-ever-after:

I’m more obsessed with next to normal than I am with Aaron Tveit. And I’m very obsessed with Aaron Tveit.

(Source: destruction-decay-and-desire)

Permalink 2 notes

31 1 / 2013

phoeeac: idec My life

phoeeac:

idec

My life

(Source: constant-positive-vibes, via brunetteandbeachy)

Permalink 751 notes

27 1 / 2013

show-lyrics: Perfect For You - Next to Normal requested by perfectforyou24601, thank you :) 

show-lyrics:

Perfect For You - Next to Normal

requested by perfectforyou24601, thank you :) 

Permalink 97 notes

24 1 / 2013

magicalfuckingponyland:

“You’re left and I’m right cause woman are always right”

“Took away Julia’s dolls and gave her trucks to make her tough”

“Julia… don’t you ever, never let a man tell you who you are, or make you feel like you are less than him. You can do anything you want.”

“Thomas… find something that you love. Choose something important”

Sister Jude don’t die! I’m not ready for this!

Absolutely amazing ending

(Source: greatassby)

Permalink 23 notes

22 1 / 2013

This is how I feel everyday dealing with by anxiety. I just put on a smile and disguise what’s really happening with me.

This is how I feel everyday dealing with by anxiety. I just put on a smile and disguise what’s really happening with me.

(Source: isexualdisaster)

Permalink 150 notes

21 1 / 2013

steelplatedhearts:

so, i would normally say ‘this is starting to get ridiculous’ but we’ve long since passed ridiculous.

Once upon a time, I made a couple of mean girls/les mis posts. Then, I added some random quotes onto some graphic. Then, potterdeen-wholock asked to make graphics out of them. This in turn inspired these.

I don’t know what I’m doing with my life.

This is amazing.

(via destruction-decay-and-desire)

Permalink 1,247 notes