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The Better Sex Workout

Athletes in Motion
Athletes in Motion
November 7, 2017
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I'm just going to be blunt here: Good sex requires a lot of energy and strength. In order to make it better, and last longer, it's a given that you need to have the above mentioned. That's why we made this sex workout for you!Anybody can have sex no matter what kind of physical shape you are in, but if you want to be able to "go all night", have more energy, stamina, strength, and endurance in the bedroom, there are a few things you can do about that.Sex on its own is a great workout. It increases your blood flood, your energy levels, and even your stamina. Sex even boosts your testosterone levels which makes you want more sex which makes your levels continue to go up, awesome, right?By doing a sort of sex cross-training workout (or better sex workout), it will make your bedroom experience even better for sure! Each exercise chosen for this workout will increase your performance in the bedroom and when you put them all together, it makes for an awesome full body workout.

The Bridge

The bridge is all about increasing your hip-action. This exercise works the hip flexors and even the hamstrings, glutes, and lower back as well.

sex workout

Here's How to do it

Lay down on your back, bend the knees, and keep your feet flat on the floor. Your hands should be by your sides with the palms facing down.Squeeze the glutes and slowly raise your hips up towards the ceiling until your body is in line from the shoulders to the knees. Slowly lower yourself back down until you are about an inch off the floor, then repeat.You can set a weight plate on your abs to increase the intensity and resistance of this exercise as well.


Push-ups are great for increasing the strength in your arms and chest. These will definitely help you hold your own weight in bed and an extra added bonus is that they make your triceps look awesome when you do enough of them regularly.

sex workout

Here's How to do Them

Start out in a high plank position and bring your hands just outside of shoulder-width. Keep the back straight and do not let the hips sag or raise.Pull in your abs, then bend at the elbows and slowly lower yourself down towards the ground until your chest is about an inch from touching.Push off the floor and come back to the starting position.

Ab Wheel Rollout

This is one of the most effective ways to increase the strength and muscle size in your core. Not only does it work the abs and muscles of the back, it will give those arms a run for their money too.Performing the ab wheel rollout requires a lot of strength, it uses many muscles in the body so it's considered a compound movement. These types of exercise are proven to increase Testosterone levels in men.

sex workout

Here's how to do it

Since you are going to be on your knees for this exercise it's best to grab a mat or some type of padding to protect them. Kneel down and place both hands on the ab wheel handles, palms are facing down.Engage every muscle in your abs, brace the lower back by keeping it nice and tight, then slowly roll the ab wheel forward until you've reached maximum extension. *note the distance you can roll the wheel out is different for everybody, so find your level without pushing too far the first few times. Once you've rolled out as far as you can go, slowly roll the wheel back and come to the starting position.For an added challenge and when you are ready to advance with the ab wheel, try rolling out without your knees touching the floor. It's tough to do, but as you gain strength, it will be possible.

Dumbbell Thrusters

This is another total body (compound) exercise that will send those Testosterone levels in the positive directions. Dumbbell thrusters increase your strength and stamina. Not only that but with compound movements like this one, you're going to be trimming off some of that extra fat, making you’re a bit more desirable and confident in the sack.

sex workout

Here's How to do it:

Try to go heavy on the dumbbells with this exercise. Hold one in each hand and stand with the feet a little wider than hip width apart.Bring the dumbbells up next to you’re your head by bending at the elbows. Hold that position as you sink down into a deep squat. At the top of your squat, perform an overhead press with the dumbbells. This completes one rep.

Standing Barbell Curls

If you want to be a master at this sex thing, you gotta have strong arms too. Barbell curls are effective on their own, but when you do them while standing, it engages the core muscles by using them as stabilizers. This burns more calories and increases your core strength as well.

sex workout

Here's How to do it

Hold the bar with a supinated grip at about shoulder-width apart. Your feet should be facing forward and kept at hip-width apart.Slowly curl the bar up while keeping the core nice and tight, then lower it back down to the starting position for one complete rep.

Bent Over Dumbbell Rows

We can't leave that upper back out of the mix since this is a full body workout. The bent over dumbbell row is effective for working those muscles of the upper back such as the lats, traps, and rhomboids. A strong back will come in handy when it comes to better sex.

sex workout

Here's How to do it

With a dumbbell in each hand, stand with your feet at hip-width, slightly bend at the knees and bring your chest downward until it's almost parallel to the floor. Keep the back tight and the abs pulled in.Slowly pull the dumbells up to your sides, keeping the elbows right next to your body and not outward. Lower them back down to the starting position for one rep.

Let's Throw in Some Treadmill HIIT

Nobody likes cardio that much, but when it comes to endurance, HIIT is one of the best ways to increase it in a hurry. If you're trying to gain muscle but also trim some fat off, Hiit is better than steady-state cardio for that very reason. That's because Hiit is only meant to be done for short amounts of time, but it increases your fat burn for up to 24 hours (sometimes more).Spend a few days per week doing some form of HIIT for up to 20 minutes per session (no longer) and this sex workout will help you see results faster than you'd expect.

Here's How to do it

Start with a 3-5 minute warm-up on the treadmill then go into a full spring for 30 seconds. After that time is up, lower the speed enough to where you can catch your breath (fast walking speed) and remain at that pace for 1 minute. Repeat this 30-second sprint, 1-minute rest pattern for up to 20 minutes, then cool down and stretch.

Putting It All Together for The Main Event With the Sex Workout

For best results, perform this full body workout 2-3 days per week.Begin with a warm-up for about 5 minutes followed by some dynamic stretching to ready your muscles for the workout.Be sure to rest for up to 1 minute in between each exercise set.

  • The Bridge- 3 Sets X 20 Reps
  • Push-ups- 3 Sets X Reps to failure
  • Ab Wheel Rollout- 3 Sets X 10 Reps
  • Dumbbell Thrusters- 3 Sets X 10-12 Reps
  • Standing Barbell Curls- 3 Sets X 10-12 Reps
  • Bent Over Dumbbell Rows- 3 Sets X 10-12 Reps
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