wear the shorts shorts panties and a sports bra (if you have) then do 1 hour of exercises with a butt plug in you. Every 10 mins you have to stop and masturbate and cum in a cup (this time does not count for the work out) if you can't do all the exercises you have to pour the cum in the cup you collected in your bum use what you need to get it in if you can do the work outs you drink the cum to cool yourself off. You have to do 3 sets of each exercise and a minimum of 30 of each where applied.
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