Movement Plan: October 14 - October 20

movement plan: october 14 - october 20

Movement Plan: October 14 - October 20
Movement Plan: October 14 - October 20
Movement Plan: October 14 - October 20

monday: 15 minute cardio + 35 minute dumbbell upper body + 10 minute upper body stretch

tuesday: 7 minute warm up + 38 minute dumbbell lower body + 20 minute lower body stretch

wednesday: 30 minute cardio + 10 minute abs + 14 minute post-workout yoga

thursday: 30 minute full body stretch

friday: 40 minute hourglass dumbbell workout

saturday: 30 minute cardio hiit + 20 minute full body stretch

sunday: 30 minute yoga for flexibility

More Posts from Sunlightandprayers and Others

8 months ago

husband!simon who refuses to bring his wedding ring on missions, fearing that it will put you in danger if he’s captured. he wears it around base on a chain around his neck, only putting in back on when he’s sure it won’t get dirty. he’s got a dirty job, after all.

refers to you as ‘the missus’ to his team

always checking in to tell you if his plans change or he’s going to be late coming home. johnny teases about him being whipped but secretly enjoys seeing his friend so dedicated

fidgets with his ring during briefings. spins it back and forth on his finger as he listens to price and laswell discussing intel

makes a wood burned plaque that says ‘the rileys’ and hangs it on your porch. sometimes you catch him staring at it, a faraway look in his eyes

always grins when you introduce him as ‘my husband, simon’. rubs his hand up and down your back after you say it as if to say that’s right, love.

got very drunk with johnny and kyle one night while you were away. you received a video of simon slumped on the couch, mumbling nonsense before you could decipher “fuckin’ miss my wife” over the snickering of johnny behind the phone

gets a tattoo of your lipstick mark somewhere on him (be creative here. i dare you)

holds your hips whenever you're speaking to someone he doesn’t know. presses a kiss to the top of your head while he stares at them for good measure

has a photo of the two of you on his desk, one from a 141 gathering that you’d attended at the bar. he stood behind you, his arm slung over your chest in a show of possession. he keeps a much more candid photo of you on him

gets hit on by some of the new recruits (understandably) that don’t know he’s taken yet and just stares at them. if they persist, he hits them with a “not sure you’d like to meet mrs. ghost.”

appreciates when you make him dinner, but really loves when he has the time to make you a nice dinner. likes grilling a lot, but likes having you sit outside and watch him even more

forever entranced by the sight of his ring on your finger. you’ll be talking away to him when he grabs your hand and lifts it to his mouth, pressing a light kiss above where the ring sits before looking back up at you. “continue your story, lovie.”

lets you stitch his balaclava up if the threads come loose. you sneak in a little heart with some red string that sits under the skull, hidden from view. only he feels it sitting on his cheek in place of a kiss


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8 months ago

if my (future) husband doesn’t think about me when Cover Me Up is on, he’s not the one.


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2 months ago

needed this after half-assing a tiny critique for a (dumb) class worth like 2%

half-assed is better than not assed at all. put as much energy as you can into things even if it seems like a small amount.

7 months ago

You deserve a calm relationship that's good for your mental health, heart, and nervous system. A lover who's your bestie, your safe space, and soothes your soul during stressful situations. Life is tough enough – you deserve someone who brings you peace, not problems.

6 months ago

reader who is flexible / does yoga x simon who gets really flustered watching it? 👀

During those first few months of living together as flatmates, having gone from strangers who happened to have a friend in common to sharing a bedroom wall within 24 hours, you both learned a lot about each other

On your end, you learned that his presence in the flat was a rarity, gone for days if not weeks at a time before coming home. Even then, he usually was only back for short periods of time, most of it spent sleeping

You do discover that he’s an early riser however, much to your chagrin when the sound of his routine post workout shower wakes you up before the sun has ever risen

You learn that he’s a decent enough cook, but will always insist on helping in some way if he finds you in the kitchen working on something, no matter how simple or complicated the dish is

Over time you even find out how he prefers his tea in the morning and when you get the chance, try and surprise him with a warm drink waiting for him after his shower

When you know that he prefers to keep the flat a little cooler than you usually have it, you’ll turn the thermometer down a degree just before he comes home, just as he’s gotten into the habit of turning it back up for you on his way out, the gesture going unspoken between the two of you

Simon also learns a lot about you in the time since you’ve moved in

He learns all about your taste in music, a melody never not playing in the background of whichever room you’re occupying, often telling him the name of a song or artist you can tell he likes from the way his foot will tap or fingers will drum against his thigh

He discovers you’re a bit of a night owl, often hearing you in the kitchen baking some dessert or another at midnight, or talking on the phone with a friend. He never minds though. In one case he wakes up to sweet treats in the morning, and the other he gets to overhear your even sweeter voice chirping and giggling. And if one time a smile of his own graces his lips when he hears you telling your friend how you’re loving the new flat, and your flatmate “isn’t so bad on the eyes either”, then who’s complaining?

He finds out what your favourite take out food is, often surprising you with something on his return home, definitely not blushing under the mask if it earns him a hug or peck on the cheek as thanks

But one thing Simon learns about you early on, something that he thinks about not just at home but on base, in briefings, on missions, on helis and jets and trucks, is how part of your daily routine, is doing fucking yoga in the living room.

He’s been in countless situations most civilians could never even dream up, let alone withstand, and Simon under the mask that is Ghost always stays as cool and collected as any seasoned vet would

But seeing you in sweatpants, or leggings, or even worse when you’re wearing those shorts of yours, strolling into the living room with your yoga mat tucked under your arm, his pants instantly tighten every single time, knowing what’s to come (or rather who’s to c-)

Following along to your instructional video playing on the telly, paying him no mind as he sits in the adjoining kitchen as you bend into position after position, simply doing your nightly routine as you have for years now, unknowingly putting your flatmate through a torture he’s never endured before

Every time he’s lucky enough to witness you stretching your limbs, contorting your body into poses he couldn’t fathom doing himself, he finds his dreams that night filled with the very same images of you, though wearing far less clothing, and in his bed instead of a yoga mat, though he would take you anywhere let’s be honest

He always waits for you to finish your routine, be it a quick 15 minute stretch or a nearly hour long session, he remains and watches you until you leave, before he dares to stand with his arousal on full display through his pants, rushing to his room or bathroom to take care of business

He learns that he’s never felt more intense pleasure at his own hand than when he thinks of you, when he has has your face and body freshly imprinted on his mind as he finishes, imagining the heaven that it must be to have the real thing rather than his calloused fist

It’s interesting you see

You really like Simon, and you like when he’s home, like getting to know him and spend more time with him

And if you happen to learn that when you do your yoga routine out where he can see you, that he suddenly spends a lot more time in the flat than on base, coming home more and more often, no matter how short his stay is… well, who’s complaining?


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2 months ago
Happy International Women's Day To All Of My Beautiful Girl Bloggers 𝜗𝜚
Happy International Women's Day To All Of My Beautiful Girl Bloggers 𝜗𝜚
Happy International Women's Day To All Of My Beautiful Girl Bloggers 𝜗𝜚
Happy International Women's Day To All Of My Beautiful Girl Bloggers 𝜗𝜚
Happy International Women's Day To All Of My Beautiful Girl Bloggers 𝜗𝜚
Happy International Women's Day To All Of My Beautiful Girl Bloggers 𝜗𝜚
Happy International Women's Day To All Of My Beautiful Girl Bloggers 𝜗𝜚
Happy International Women's Day To All Of My Beautiful Girl Bloggers 𝜗𝜚

happy international women's day to all of my beautiful girl bloggers 𝜗𝜚

8 months ago

subtle things simon ‘ghost’ riley does for you

masterlist | simon has a crush on you | captain john price version

Subtle Things Simon ‘ghost’ Riley Does For You
Subtle Things Simon ‘ghost’ Riley Does For You
Subtle Things Simon ‘ghost’ Riley Does For You

everybody on the base is aware of one thing. first – to not mess with the skull masked lieutenant. second – to not mess with the skull masked lieutenant’s favorite. it's clear that simon has taken a liking to you, but he disguises it well enough for it to sweep under your radar.

just knowing eye stares. god. he's such a sucker for just staring at you, be it when you guys are training, when there's a meeting going on, in the barracks, when somebody says something stupid. he looks to you as a form of reassurance, giving you a slight nod most of the time. this is his way to communicate. he's thankful for his mask because he knows damn well he's blushing underneath when his eyes meet yours and you give him a big grin.

speaking of eye contact, if any time ghost says something sarcastic under his breath and you hear it despite being across the room, he will absolutely wink at you. it's disguised so so well omg. especially if you mention something that's a known joke between the two of you, god he’ll just lean back, give you a wink and continue listening to the briefing. (he also subtly checks you out by the way)

has a habit of just messing your hair. he knows it irritates you, but that's just his way of showing affection. the first time he reached out his gloved hand to mess your hair, price just grinned. he knew simon was smitten.

he lets you ramble on and on about things you like, dislike, philosophical debates, anything really, with him occasionally adding quips. soap is so shocked at simon’s change of attitude because when he talks for a minute, the lieutenant just asks him to shut up.

he secretly makes things easy for you. like you gotta carry big boxes to the warehouse? they’ll be done before you know it. a report is holding you up? it's already stapled and on your desk. “what else?” he asks. he's terribly intuitive as well, so he knows when something is bothering you.

has a habit of just standing behind you. that's his way of looking out for you. and if he senses any danger, you best believe he's gonna be on his A game. be it a sniper or be it some new private that made a suggestive remark, he’ll put them straight.

he's your biggest supporter except he's constipated in actually supporting. you did pretty well on a mission? most you’re getting out of him is “you did good, yeah?” but that's it.

he's also so so smug with his remarks. i’m talking constant shit eating grins, smirks, fucking irritating cocky behavior but he’s so hot with it. “you think you can take on me?” even with his mask on, u can just tell!! “oh yeah? c'mere and prove me wrong”

fucking simp enjoys training with you soooo much like especially the ‘first one to get pinned loses’ he puts you down so easily. but then he coaches you as well “c’mon you can fight better than this” as he points out other techniques to use. “atta girl” (i’m gonna kms). always the person to challenge you and push you to your limits because he's not taking a risk when it comes to your life.


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1 month ago
Happy Easter Girls 🐣🩵 Be Kind To Yourselves Today And God Bless You All!
Happy Easter Girls 🐣🩵 Be Kind To Yourselves Today And God Bless You All!
Happy Easter Girls 🐣🩵 Be Kind To Yourselves Today And God Bless You All!
Happy Easter Girls 🐣🩵 Be Kind To Yourselves Today And God Bless You All!
Happy Easter Girls 🐣🩵 Be Kind To Yourselves Today And God Bless You All!
Happy Easter Girls 🐣🩵 Be Kind To Yourselves Today And God Bless You All!

happy easter girls 🐣🩵 be kind to yourselves today and God bless you all!

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19˖ . ݁𝜗𝜚. ݁₊

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