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Sexercise Training for Women
Day 001 - Transform yourself from Wallflower to Smooth Operator in five weeks or less
Warm-up (WU) 5 min. 2 sets x 12 reps each exercise: SERIES 1: Push-ups, seated rows, reclining abs; Stretch 5 min. 
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DAY ONE: As Marvin Gaye said, "Let's Get It On!" Welcome to the one workout that will not only add years to your life, but also spice up your time between the sheets. We're going to have some fun with this one. Not only will I provide you with workouts that make you a love machine, for no extra charge I'll throw in tips guaranteed to teach you a thing or two about that subject that's so often our minds. On that note, let's get to it......Strength exercises are arranged in "SERIES"; on a typical day, you will complete 2 or 3 series. A series contains 3 exercises, designed to work 3 different muscle groups: we'll start with just one. Before you begin, warm-up for five minutes on either a treadmill or stationary bike. SERIES 1: Let's kick off with a set of push-ups. The reason for doing these is fairly self-explanatory: at some point during intercourse, everyone finds themselves in this position: might as well get good at it. Hands are a little more than shoulder width apart on the ground or on a bench. Lower your chest directly down between your hands, pause an inch above the floor, and raise back up 10 times. Make sure to keep your stomach tight, lower back flat throughout the exercise. If necessary, perform these with your knees and lower legs on the floor. Next, let's target the back muscles that your lover will soon be appreciating. At the cables, perform a seated row, holding for one count when your hands touch your chest. Keep your back flat throughout, never arching or moving past a 90 degree bend at the waist. After twelve reps, lie down on the bench and go to work on those abs. Grab the bench above your head, bend your knees to 90 degrees, and curl them in to your chest twelve times (making sure your lower back never leaves the bench.) Repeat each exercise in the series, and treat yourself to a long, luxurious stretch. Feel that blood flow!
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