FML Workout: Sexercise

By Kimberly Romero, NASM, NCSF, CPT – October 1, 2017
Photography by Brian Fitzsimmons


Complete 4 rounds of each superset with 45 seconds of rest in between.

Banded Hip Thrusts

12 reps

Set-Up: Start sitting on the ground, with mid to upper back against a bench.  Feet should be slightly wider than shoulder width with barbell across your pelvis.

Action: Holding the barbell at your waist, dig your heels into the ground and squeeze your glutes to raise the hips up as high as they can extend without arching your back (keep your core tight). Pause for a moment at the top, keeping your spine straight and knees pulling out against the resistance band. In a controlled manner, bend at your hips and lower the barbell back towards the ground, not completely resting before thrusting up again.

Banded Out-In Squat Jumps

30 seconds

Set-Up: With band above the knees, squat down­—keeping your weight back.

Action: Jump the feet apart, keeping knees out and in-line with the feet, then jump them back in so that they’re inside your shoulder width.


Complete 4 rounds with 45 seconds of rest in between.

Dive Bomber Push-Ups 

10 reps

Set-Up: Starting in push-up position, shift your hips up and back so that your shoulders are behind your hands. 

Action: Bending the arms with elbows next to your sides, dip your head down and arch your back. Then, move your body forward as you rise up, pushing until your arms are straight and your body is in an arched position above the floor. Raise your hips up as you push your weight back towards your feet to end up in the original position.

Runner’s Lunge Jumps

30 seconds

Set-Up: Get into a high plank position. 

Action: Jump one leg forward so that it lands softly next to your hand. Jump that front foot back to its original spot while simultaneously bringing the opposite foot forward. Repeat.


Complete 4 rounds with 45 seconds of rest in between.

Landmine RDL to Lateral Lunges

5 each side

Set-Up: Start in a wide, straight-legged stance, with arms extended straight down in front of you, holding the barbell with both hands.

Action: With knees unlocked and a straight back, hinge at your hips to lower the barbell closer to the ground. At the bottom, squeeze your glutes to bring your hips back forwards, forcing your upper body and the barbell back up to the starting position. Bending one knee, you’re going to shift your weight into a lateral lunge, holding the barbell down in front of your body, then push through your heel to stand back up. Alternate to the other side for a lunge and then repeat each exercise until 5 in each position have been completed.


Landmine Squat Pulses

30 seconds

Set-Up: Hold the barbell in front of your chest with both hands and then get into a squat position.

Action: Push through the legs to raise your body up a few inches, then lower back down. Repeat a partial squat motion.


Complete as many rounds as possible in 5 minutes.

Ab Roll-Outs

15 reps

Set-Up: Start by kneeling in-front of a stability ball with your arms straight and hands placed on the edge of the ball closest to you.

Action: Lean your body forward, rolling the ball forward as well, while maintaining a straight spine and a tight core. Once your body is in an extended position with arms stretched out, squeeze your core to pull the ball and your body back into the starting position.

Explosive X Push-Ups

10 reps

Set-Up: Get into a triceps push-up position with shoulders stacked above your wrists.

Action: Bend down into a triceps push-up, then explode up and widen the stance with your feet. Extend the hands out laterally to land back down in a chest-targeting push-up. Sink into the x-shaped push-up, then jump up again, bringing the hands and feet back into the original position, immediately sinking down into a push-up to keep the repetitions going.


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