Built for sex

Build a body equipped for getting naughty with our easy guide

Dumbbell Lunge

Start:
Grab a dumbbell in each hand, with your palms facing your body, and stand with your feet hip-width apart.

Dumbell lunge

Finish:
Keeping your back straight, take a long step forward with your right leg. Bend your leg until your right thigh is parallel with the floor. Your left leg should be extended, with your knee slightly bent and almost touching the floor. Keep your right foot stationary as you straighten your right leg. Switch legs and repeat on the other side.
Sexual Gains: This exercise works the glutes and the front of the thigh, while putting little stress on the knee. It also strengthens the hamstrings, improves balance and posture, and supports missionary, standing, and kneeling positions

Barbell Squat

Start:
Place a barbell at shoulder level on a squat rack. Grip the bar with your hands slightly more than shoulder-width apart, palms facing front. Step under the bar so that it’s evenly positioned across your upper back and shoulders, not your neck. Stand up straight with your feet hip-width apart and your knees slightly bent. Don’t drop your head; keep it in line with your torso.

Barbell Squat

Finish:
Keeping your feet flat and torso straight, bend your knees slightly and squat down as though sitting in a chair behind you. Don’t allow your knees to extend past your toes. Continue moving downward until your thighs are parallel with the floor. Then slowly rise to a standing position.
Sexual Gains: All told, squats work more than 200 different muscles. It is the main exercise used by elite athletes for strengthening the large muscle groups – specifically, the front thigh (quadriceps), butt, and hamstrings. It also works the calves and shins, along with muscles in the shoulders, arms, and back. Great for standing and athletic positions.

Wall squat

Start:
Stand with your back flat against a wall, with your feet a little wider than shoulder-width apart and your toes pointed slightly outward. Bend at your knees, keeping your weight centered over your feet.

Wall squat

Finish:
Lower your body as resistance, until your knees are bent 90 degrees. Straighten up slowly, concentrating on using your legs to slide up the wall. Note: Holding a heavy object-a couple of filled water bottles, for example – will give you more resistance.

This is an excerpt from: Built For Sex: the complete fitness and nutrition program for maximum performance, by Scott Hays (Rodale, £10.99, www.amazon.co.uk).

From http://www.menshealth.co.uk/

About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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