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summerdedication: (i can’t tell what the tumblr url is, so if this is yours tell me). Thatd be me! :) Heres the original.

Week- long workout routines for days when you don't know what you feel like.

The focus on building back and shoulder muscles is often lost in the hyper focus on leg speed and strength, but after years of hard contact & speed skating stance, you'll need them to be strong to keep neck, shoulder, and back injuries at bay. Back pain during endurance drills is because the muscles are *over stretched* due to good derby form. Make them strong, and the pain will stop. :D // Derby

From the author: "A daily exercise plan! Do these exercises throughout the day (and add in your own) to get into the habit of daily fitness. Note that I said “throughout the day.” These aren’t meant to be completed all at once, though you could if you’re that fit. But feel free to do only 10 or 20 jumping jacks at a time. Just keep track of them and try to hit the goal before you go to bed."

Do this workout tomorrow. When you are done, log it in your Fitday tracker and see how many calories you have burned!

Back On Pointe » A daily exercise plan! Do these exercises...

Do the first three, then treadmill or skipping or a run outside, then the next three and so on.