Is there something you can do in the gym to improve your performance in the bedroom? Workouts are useful for increasing endurance and flexibility which can directly relate to any athletic endeavor; even those that take place between the sheets.
Let’s be honest, you actually get a pretty good workout in the bedroom. Often times the arms, legs, chest, back, and abs are all incorporated long with the glutes and a bunch of other muscles that you usually don’t exercise at the gym. Having a body that is in shape and specifically in shape for sex is going to pay dividends in that area.
As this routine uses a lot of common exercises only you will know what specifically you are training for so don’t worry about the perception; instead focus on the results.
The Better Sex Workout
This is a circuit training routine. As an average encounter lasts 15 to 30 minutes, this routine is designed to build endurance and stamina. Ideally you will want to do multiple circuits to help increase your fitness level. Of course try and avoid this routine on ‘date night’.
Pushup and Row – Grab a pair of dumbbells (hex style) and assume a push-up position with the dumbbells in hand. Go down for a slow push-up and at the top do a single arm row with one arm and then repeat with the other. Do 10 to 12 repetitions.
Jump Squats and Curls – Stand with feet shoulder-width apart and a pair of dumbbells in hand. Squat down low and explode up into a jump keeping hands at your side. Land softly and then perform a rep of bicep curls. Do 10 to 12 repetitions.
Explosive Push-ups – Assume the push-up position and go down slow then explode up to push your body past the normal start position. If you can, clap your hands together before catching yourself. Do 10 to 12 repetitions.
Squat Thrusts – Start in a standing position and squat down while placing your hands on the floor on either side of your knees. Launch your legs backward to assume a push-up position. Draw your legs back under your chest and stand straight up. Do 10 to 12 repetitions.
Lying Glute Bridge – Lie flat on your back with your knees bent and feet on the ground. Thrust your pelvis up to bridge your body so there is a straight line from your knees to shoulders. Do 10 to 12 repetitions.
Side Lunges – Stand with your feet extra wide apart and hands together at your chest. Lean to the left, bending your left leg and sinking back and down into a deep lunge while the right leg stays straight. Reverse motion to the starting position and then lean to the right side. Do 10 to 12 repetitions.
Inchworm – Start in a standing position and bend forward at the waist until you hands touch the ground (bend your knees slightly if needed). Slowly walk your hands forward while your feet are planted until your arms are in front of your head. Pause and walk back up to a standing position. Do 6 repetitions.
Standard Plank – Assume a plank position (like a push-up but resting on your forearms). Hold the position with abs tight and back flat for 60 seconds.