Murder Your Abs!


10 mins cardio intense warm up

abs routine

Incline crunches front to sides
15×5

Captain chair front leg lifts
20×3

Downward facing twists
20×3

Oblique crunches
100×3

Butt lifts
20×2

standing captain chair twist oblique leg lifts
26x20x15

Chair crunches front to side
40×3

Kneeling downward facing crunches rope cables
60 lbs
20×3

Yoga ball jack knives
10×3

Planks
20×3

xoxo

Kristie

Workout 4:1 Chest and Tris + Abs


More modivation to get in the gym!

  • Warm up with some Bikram Yoga stretches.
  • 15 minutes of intense eliptical cardio

CHEST

Warm up:
pec deck fly
3 sets
20-15x, 30-12, 40-10x

Incline dumb bell press
4 sets
15-15x, 20-12x, 10x, 10x

Flat dumb bell fly
10-15x, 12.5-12x, 15-10x

Flat bench press
2 sets
Warm up: Bar(45)-10x
Rest pause: bar-6/5/4=15
•Tempo- 4 second negatives with explosive positives
•Rest interval- 30 second rest between cumulative sets or 10-12 deep breathes
•1min deep stretching upon completing last set

Machine Chest Press
3 sets
20-15x, 30-12x, 40-10x

TRICEPS

Machine Dips
3 sets
40-20x, 50-15x, 60-10x

Laying triceps extensions
3 sets
20-15x, 12x, 10x

Rope Extensions
3 sets
20-15x, 12x, 10x

ABS

Decline Crunches
3 sets-10x

Lying Leg Raises
3 sets-10x

Silk Ropes and Handcuffs


In all of your sexual experimentation, I  am sure at one time or another you have bust out some furry handcuffs, or used blindfolds to enhance your sexual experience.  Bondage can get extreme, with dominating and submissive roles, to a point of extreme torture, pain and of degrading nature. I even knew of someone who shit on a glass coffee table, a degrading act, to please her extremely dominating husband.  I prefer a simple in between.  I enjoy being dominated to a certain extent, but never degraded.  Perhaps, I enjoy the power of being submissive.  I have to control the power to make a man feel dominant.  Only I have the power to submit to him, and I can only allow this if I  trust him to some degree.  This makes me a good “switch.”  A switch can expertly play both dominant and submissive roles.

This position can be very fun for beginners (minus the mask) often they wrap the rope around the neck, giving u a gentle choke if you pull away or try to fight, a natural reaction for some, especially when orgasming.  The ropes in a harness also are wrapped around the genitals.  I have silk ropes so they do not hurt.  The rubbing of the ropes in erotic areas can create pleasure.

Asian Rope Bondage

How to tie a basic rope harness. My favorite, but simple  tie, you can have a lot of fun with.

Water bondage can be a little more extreme form of the art.

Pornstar Jandi Lin, one of my favorite tattoo beauties from Hawaii, is a true submissive.  Some of her bondage work can get extreme.  Here are a few pics, but I had to keep it rated R, so you  can google “bondage jandi lynn” for more.  One of my favorites is where she wears a latex mask and has clothespins pinched to her skin, each one cm apart in a line, curving around her body in a design.  A small string is under the clothes pins suggesting one tug can create a chain of sensation.  A hard photo for me to find.  If anyone can find it, let me know.

Explore your limits, and always have a safe word, in case it gets too rough.

xoxo

Kristie