Fifty Shades of Fitness While Keeping Your Clothes On

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Heather’s dream is to share with the world her success at becoming healthy after age 40. Heather lost over 88 pounds through changing her diet and incorporating exercise into her busy life. She would like to take what she has learned about becoming fit after 40, and using her Metabolic Training Certification to help others struggling with weight issues mid-life. Heather’s post day is Monday.
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Fifty shades of fitness workout with Heather Mongomery

For those who have avoided this trend that has spiced up girl’s-night-out conversations for a couple years, the Fifty Shades of Grey book series talks about sex. What does a book series focusing on a specific sex life have to do with your next workout?

I guess it depends what you plan to do in the bedroom!

What exactly are these people trying at home?

Well let’s just say there are a few more adventurous things happening in the years the Fifty Shades of Grey (The Fifty Shades Trilogy) books were published.

Injuries due to expanding adult activities in the bedroom is not new and the numbers in the last few years have skyrocketed, making me wonder what everyone is doing. I probably don’t want to know.

There may be a potential of adding some fun into the mix, but there’s a certain amount of physical exertion to a good romp. Believe it or not, this is where some of the injuries are reported.

Fifty shades of fitness for some fun, even with your clothes on.

Yep, this workout will help build up those muscles that get a involved with an evening of romance. Plus it’s a great excuse to get sweaty while keeping your clothes on that’s effective and fun! I’ll let you decide just how fun.

Go through these exercises for a 5 minute circuit.

1. Stick up squats

Work for 30 seconds then hold for 10 seconds at the bottom of the squat.

These are a little extra challenge than a standard squat. Hold your arms straight over your head for the whole movement. Remember to lower yourself into a sitting position and keeping your knees behind your toes.

2. Spiderman climbers

Work for 30 seconds, then hold for 10 seconds at the top of a push up position.

These are a personal favorite of mine! Get ready in a push up position and tighten those abs. Bring your left knee to your left elbow, placing your foot as close to your hand as you can. Straighten your leg back to starting and repeat on the other side.

3. Full body extensions

Work for 50 seconds with 10 seconds of rest

These seem so simple, but a few extensions in and your heart rate will be spiking! Here’s how they work:

  • Stand with feet hip width apart, toes forward and arms by your side
  • Do a small squat and in one quick motion, swing your arms straight overhead
  • Stand up explosively rising up on your toes, and as quickly as possible return to the start position

4. Side lunges

Work for 50 seconds, alternating legs with 10 seconds rest

These are a real killer on the inner thighs! Watch your form to get the most out of this move:

  • Abs tight and standing tall, step one foot out to the side a few feet to the left
  • Keep the right leg straight while bending the left, keeping your knee behind your toes
  • Weight stays on the heels of both feet
  • Push off the left foot through the heel to return to starting position and repeat on other leg

5. Plank

Work for 30 seconds, rest for 10 seconds

Holding still never felt so exhausting. Make sure you keep awesome form and make those 30 seconds count!

  • Straight body position, shoulder right over the elbows
  • Feet are flexed and hips are tucked under for a straight body position

6. Bridge walk outs

Work for 50 seconds, rest for 10 seconds

The goal with anything in the bridge position is to squeeze, really squeeze!

  • Lie on your back and bend your knees
  • Plant your heels in the ground and raise your  hips so you make a straight line from knee to shoulder
  • Straighten your left leg and keep knees in line
  • Plant that heel again, and repeat on the other leg

Fitness doesn’t need an excuse, but if it makes adult adventures more fun, go for it!

This quick muscle impacting workout targets your abs, glutes, inner thighs, upper back. You will be ready for whatever adult adventures you crave – wink, wink, nudge, nudge – plus you’ll be burning calories and building muscles.

So I have to ask… never mind. I’ll stick to asking this instead.

Which exercise you think is the toughest in this workout? Share in the comments and I can help make it work for you, no matter your fitness level.

Heather Montgomery
Go get your fit on


Disclaimer: Ready to get fit? My goal is to share my experience with weight loss and fitness. I am not a professional trainer, nutritionist, or dietitian and all opinions are my own. This worked for me, but may not work for you, so please research what is best for your health and fitness goals.

Give us your thoughts!