The Better Sex Workout

A Total-Body Program
This is a four-week program of circuits that become progressively challenging as you build strength, endurance, and exibility. There are six different circuits. Do them according to the plan below, which schedules workouts 3 days per week, for example on Mondays, Wednesdays, and Fridays, to allow for one day of rest in between for recovery. During off days, do some aerobic exercise such as running, walking, biking, swimming, or playing sports. Select one non-circuit day per week to devote to a high-intensity interval-training workout.

The Four-Week Plan

Week 1
MONDAY Workout 1 Wednesday Workout 2 FRIday Workout 3

Week 2
MONDAY Workout 5, 2 Sets Wednesday Workout 1, 2 Sets FRIday Workout 3, 3 Sets

Week 3
MONDAY Workout 4, 2 Sets Wednesday Workout 2, 3 Sets FRIday Workout 3, 3 Sets

Week 4
MONDAY Workout 5, 3 Sets Wednesday Workout 4, 3 Sets FRIday Workout 6, 2 or 3 Sets

The Circuit Program

EXeRCIse SeTs RePs ResT

EXeRCIse

SeTs RePs ResT

Workout 1 Warm-Ups
Jumping Jacks Low Side-to-Side Lunge Hinge Lower-Back Lie-Down 1 1 1 1 20 1020 each side 810 10 0 0 0 0

Workout 4 Warm-Ups
Low Side-to-Side Lunge Jumping Jacks Squat Thrust (also called Burpees) Standing Hip Thrust 1 1 1 1 1020 with each leg 20 10 30 seconds each leg 0 0 0 0

Workout 1 Circuit
Stability Ball Decline Pushup Lying Gluteal Bridge Sandbag Lunge Kegels 2 2 2 2 1015 10 20 alternating legs 10 15-second holds 30 sec 30 sec 30 sec 13 min

Workout 4 Circuit
Stability Ball Decline Pushup Gluteal Bridge Sandbag Lunge Sock Slide Kegels 3 3 3 3 3 1216 1220 30 seconds alternating legs 612 10-15 second holds 30 sec 30 sec 30 sec 30 sec 13 min

Workout 2 Warm-Ups
Squat Jog in Place Inchworm Standing Hip Thrust 1 1 1 1 1030 30 seconds 6 30 seconds each leg 0 0 0 0

Workout 5 Warm-Ups
Cross Back Lunge Jumping Jacks Squat Inchworm 1 1 1 1 20 20 20 6 0 0 0 0

Workout 2 Circuit
Renegade Row Kettlebell Squat Catch Lower-Back Lie-Down Kegels 2 2 2 2 812 812 10 10 15-second holds 30 sec 30 sec 30 sec 13 min

Workout 5 Circuit
Renegade Row Kettlebell Squat Catch Lower-Back Lie-Down Hinge 3 3 3 3 3 812 812 10 812 15 30 sec 30 sec 30 sec 30 sec 13 min

Workout 3 Warm-Ups
Jumping Jacks Squat Hinge Kneeling Leg Crossover 1 1 1 1 20 1030 810 10 with each leg 0 0 0 0

Kegels

Workout 6 Warm-Ups
Jog in Place Low Side-to-Side Lunge Standing Hip Thrust Squat 1 1 1 1 1 1 minute 20 30 seconds each leg 20 1216 each leg 0 0 0 0 0

Workout 3 Circuit
Abdominal Tootsie Roll Spiderman Pushup Gluteal Bridge Kegels 2 2 2 2 34 each direction 612 1016 15 30 sec 30 sec 30 sec 13 min

Kneeling Leg Crossover

Workout 6 Circuit
Spiderman Pushup Hinge (holding 30 lb. sandbag) Inchworm Sandbag Standup Single-Leg Hip Bridge Renegade Row Kegels 3 3 3 3 3 3 3 1012 610 510 810 each leg 810 each leg 1216 10 15-second holds 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 13 min

HOw TO DO A cIRcuIT
Circuits are fast and efcient workouts that combine the heart rate-elevating benet of aerobics and the muscle building of resistance training. In a circuit, you do one set of each exercise resting only briey10 to 30 seconds if at allbetween exercises before moving to the next. Only after completing the list of exercises do you go back and repeat the exercises. Rest for 1 to 3 minutes between circuits.

ABOuT ThE EXPERT

Jeff Bell (ACSM, NASM) is a veteran personal trainer and a frequent tness advisor to Mens Health and Womens Health magazines. Bell is the founder of Bell Fitness Company (www.belltnesscompany.com) in New York City and has trained thousands of clients and taught more than 18,000 group exercise classes.

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The Better Sex Workout

Warm-Up Exercises
This quick warm-up routine will bring blood to your muscles, loosen your joints in preparation for a workout, and stretch and strengthen the stabilizing muscles of the lower body, pelvis and coreused when you get busy. You might be tempted to jump right into the main workout. Dont. Take it slow. Think of this as foreplay for your workout. On second thought, dont. That would be creepy. Just do the warm-up. It will prepare your muscles so they can work harder and get more from the main workout. And itll help you avoid injuries that can set you back and keep you out of the sack.

Hinge

Stretches and strengthens core, quadriceps, and hip exors. During your last hinge stretch, while still on your knees, lean back and start a series of Kegels. Squeeze your PC muscles for 10 to 15 seconds, then relax, and repeat 10 times.

Inchworm

Loosens thighs, hips, obliques, back, and shoulders.

Bend your knees if you cant keep them straight.

Keep your core braced. Walk your hands out as far as you can without allowing your hips to sag. A Stand with your legs straight, feet hip-width apart. B Bend at the waist and place your hands on the oor. C Keeping your legs straight, walk your hands forward while keeping your abs and lower back braced. Then take tiny steps to walk your feet back to your hands. Thats one repetition. Do 6.

A Kneel on the floor with your hands at your sides. Resist the urge to sit back and rest your weight on your heels. Your back should be straight and your knees bent at a 90 angle.

B Keeping your head and spine in line with your thighs, slowly lean back a few inches. Hold for 3 seconds then return to the starting position. Do 8 to 10.

Jumping Jacks

Raises the heart rate, lengthens and warms muscles to avoid injury.

Lower-Back Lie-Down
Stretches the lower back muscles. A
Lie at on your back with your legs bent, feet at on the oor, and arms at your sides.

Keep your tailbone and the back of your head on the oor. Youll prevent your back from rounding, which would lessen the effect of the stretch.

Gently grab your legs just behind the knees. Slowly pull both knees toward your chest as far as you can comfortably go, keeping your back at on the oor at all times. Hold the stretch for 2 to 3 seconds and then slowly lower your legs. Repeat the stretch for 10 repetitions.

Standing Hip Thrust

Stretches the hip exors. B Gently push your pelvis forward until you feel a very mild stretch in your hips. Although this move seems too subtle, dont overdo it: The hip flexors are attached inside the legs in such a way that it takes very little effort to stretch them. Hold the stretch for 30 seconds then reverse leg positions and repeat. A Stand with your feet together, hands on your hips or clasped in front of your chest. Step forward with one foot so that your feet are a couple of feet apart. Keep your toes facing forward and your knees slightly bent.

A You remember: Stand with your feet together and your hands at your sides.

B Simultaneously raise your arms above your head and jump enough to spread your feet out wide. Quickly reverse the movement and repeat. Do 20.

Try to keep the same knee angle throughout the stretch.

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The Better Sex Workout

Warm-Up Exercises
Jog in Place
You know how to do this, but do you know perfect form? Youll burn more calories and warm up faster by doing it right. A As you run in place, keep your upper body straight. Keeping your head up and looking forward will help your form.

Low Side-to-Side Lunge

Improves strength and exibility of lower body, especially hips, glutes, and groin.

Push your hips back.

Drive your knees high to get a better stretch and pump. As you drive each knee up, swing your opposite hand upward to get as much vertical lift as possible. If you wish, you can turn this into a high knee skip by adding a hop on the downward step.

Your leg should be straight.

Keep your foot at on the oor.

A Stand with your feet spread wide, about twice shoulder-width apart, your feet facing straight ahead. Bend slightly at the waist and clasp your hands in front of your chest. Shift your weight over to your right leg as your push your hips backward and lower your body by dropping your hips and bending your right knee. Your lower right leg should remain nearly perpendicular to the oor. Your left foot should remain at on the oor. Without pausing, reverse the movement and raise yourself back to a standing position.

B Next, repeat to the left side. Alternate back and forth. Do 10 to 20 reps on each side.

Squat

Stretches the hamstrings, calves, and quads, and warms the entire body.

A Stand with feet shoulder-width apart. Grasp your hands behind your head.

B Sit back, bending your knees, until your thighs are at least parallel to the oor (or lower). Stand straight up, pressing through your heels. Do 10 to 30 at a brisk pace.

Kneeling Leg Crossover

Stretches the adductors and abductors. A Kneel and place your hands on the oor (knees and hands should be shoulder-width apart). Your head should face the oor. Straighten your left leg behind you.

B Now, angle your leg to the left, with your toes touching the oor.

Keep your spine straight throughout the move.

Squat Thrust
Stretches the whole body; also known as Burpees. A B C Kick your legs backward so that youre now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

C Raise your left leg up and over your right leg, then lower it until your left foot touches the oor just outside your right foot. Reverse the motion to get back to the starting position and repeat 10 times. Then mimic the exercise, this time bringing your right leg over your left.

Stand with your feet shoulder-width apart and your arms at your sides.

Push your hips back, bend your knees and lower your body as deep as you can into a squat.

As you squat down, place your hands on the oor in front of you, shifting your weight onto them.

If you want a greater challenge, do a pushup here.

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Workout Circuit
Stability Ball Decline Pushup
Works shoulders, chest, triceps, and abs. A Kneel with a stability ball behind you and place your hands flat on the floor, shoulder-width apart. Place your shins or toes on the ball and get into the standard pushup positionarms straight, hands directly under your shoulders. Your back should be at and your abs drawn in.

Sandbag Lunge

Targets the quadriceps, glutes, and calves, but also works the arms and back for holding your partner. Keep your torso upright for the entire movement.

Lying Gluteal Bridge

Strengthens gluteals, hamstrings, pelvic muscles, and builds stability in the lower back for lifting and thrusting power through the hips. A Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms facing down. Press with your heels, not toes, when you begin to press up.

Your front lower leg should be nearly perpendicular to the oor. Do not allow your knee to creep forward of your toes.

B Tuck your chin and, leading with your chest, lower your body to the floor. Push yourself back up. Do 10 to 15 reps. Keep your head in line with your back and resist looking at the ball. Bending your neck in this position can strain it, and you might lose your balance.

B Squeeze your glutes and slowly raise your butt off the oor until your body forms a straight line from your knees to your shoulders. Hold this position for 3 to 5 seconds, then slowly lower yourself to the oor and repeat the move 10 times. Squeeze your glutes as you lift your hips.

A Hold a 30- to 60-pound sandbag in your arms with an underhand grip. Stand tall with your feet hip-width apart. Brace your core and stick your chest out.

Your back knee should nearly touch the oor.

Step forward with your right leg and slowly lower your body under your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position as quickly as you can. Repeat the move, this time with your left leg forward. Continue alternating this way for 20 total reps.

Renegade Row

Works the middle and upper back as well as the chest; ideal for endurance and core strength in the man-on-top position. A

Abdominal Tootsie Roll

A

For a strong, toned waist, and core stability for easily changing sexual positions.

Get into a pushup position with your hands

gripping a pair of dumbbells, arms straight and shoulders directly above your hands. Your back should be straight from head to heels. Tighten your core muscles.

Lie flat on your stomach on the floor with your arms extended out above your head. Lift your chest, arms, and legs off the oor, as if doing a Superman stretch. Keep your pelvis stationary and tight throughout the movement.

Now, keeping your arms straight, bend your

right knee and draw it across your torso toward your left elbow. Pause, then straighten that leg, returning your right foot to the oor.

B Slowly roll from your stomach to your right side while never losing abdominal control. The key is not to jerk or use momentum. Stay controlled throughout the entire motion.

C Repeat the move, this time bringing your left knee to your right elbow. Return to the starting position.

C D Now, balancing on your left hand, row the right dumbbell to your shoulder, pause, then lower it to the oor. Roll onto your back. Then, slowly reverse the roll first to your side, then your stomach. Relax your arms and legs to the floor. Thats one rep. Next, reverse the roll to the left side. Do 3 to 4 reps in each direction.

E Do the same with the left dumbbell while balancing on your right. That ve-part move is one complete repetition. Do 8 to 12.

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Workout Circuit
Kettlebell Squat Catch Sock Slide
Strengthens the shoulders, chest, triceps, lower back, and abs.

Keep your arms straight, your abs in, and your back at. A For this move, you need to be wearing socks on a slippery oor surface. Assume the pushup position, with your hands at on the oor, shoulder-width apart, arms and legs straight, and feet six inches apart. Keeping your hands in place, slowly slide your body back until your nose is pointing down at the space between your hands.

A Stand with feet shoulder-width apart and hold a kettlebell by the handle with both hands, allowing the weight to hang between your legs. Bend your knees into a squat position.

B Quickly stand up while vigorously pulling the kettlebell up to shoulder height. At this point let go of the kettlebell and scoop your hands underneath to hold it with your palms facing forward, wrists tucked in underneath the weight.

C As soon as you catch the kettlebell, sit back into a squat position, continuing to hold the kettlebell with hands underneath at the top of your chest.

D Now stand explosively and, at the same time, push the kettlebell overhead. Squat again while lowering the kettlebell and grasping the handle with both hands as in the original hang position. That four-move sequence makes one repetition. Do 8 to 12 reps.

B Slowly slide your feet forward by bending your knees. Thats 1 repetition. Continue moving backward and forward for 6 to 12 repetitions.

Spiderman Pushup

Builds core and shoulder/chest endurance and strength.

A Get into a standard pushup position with your back straight from head to heels, your hands on the oor, arms straight, directly under your shoulders. B Alternate left and right legs for a total of 6 to 12 repetitions. As you lower your body toward the floor, lift your left foot off the oor, swing your left leg out sideways, and try to touch your knee to your elbow. This makes the pushup more difficult on your arms and chest while stretching and strengthening your hips and legs. Reverse the movement, then push your body back to the starting position. Repeat, but on your next repetition, touch your right knee to your right elbow.

Single-Leg Hip Bridge

A Lie face up on the floor with your left knee bent and your right leg straight. Raise your right leg until its in line with your left thigh. Keep your back pressed into the oor.

Sandbag Standup

Strengthens quadriceps and calves for kneeling, standing, and squatting sex positionsand arms and back for holding your partner.

Place your arms out to your sides at a 45 angle to your torso, your palms facing down. B

You can raise your toes to make sure youre pushing from your heel.

Push your hips upward, keeping your right leg elevated. Pause, then slowly lower your body, and leg back to the starting position. Complete 6 to 8 repetitions with your right leg elevated. Next, repeat the exercise, this time elevating your left leg and working your right glute and hamstring. Your body should form a straight line from your shoulders to your ankles. Your right leg stays in line with your left thigh when you raise your hips.

A Kneel on the floor and hold a 30- to 60-pound sandbag in both arms. Your arms should be underneath, palms facing up and around the front of the bag. Pull the bag to your chest.

B Lift your right leg and place the right foot on the oor to start standing up.

C Push through your heel to stand and bring your left foot next to your right to stand completely straight up.

D Now bend both knees and move your right knee to the oor, then the left knee until you are kneeling again. Repeat, starting with your left foot and pushing through the heel to stand up. Do 6 standups with each leg.
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