Joint angles · start → finish
- Torso
- 10.0° → 18.0°
- Hip
- 20.0° → 64.0°
- Knee
- 22.0° → 84.0°
- Shoulder
- 30.0° → 44.0°
- Elbow
- 24.0° → 34.0°
- Neck
- -2.0° → -2.0°
Endurance
Conditioning Circuit
5 rounds: 12 goblet squats, 10 push-ups, 20 mountain climbers, 45s rest.
Equipment
- Dumbbells
- Mat
Muscle groups worked
- Glutes
- Core
- Scapular push
- Adductors
What it buys you
Mixes recruitment the way a real session does, so the aerobic system learns to work while several muscle groups share the load.
Capacity trained
Endurance. Aerobic capacity and vascular function. The single best-evidenced physical input to sexual performance.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 126 kcal | 253 kcal | 379 kcal | 568 kcal |
| Female reference · 68 kg | 105 kcal | 209 kcal | 314 kcal | 471 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 50
It serves Seated Astride, Prone Base, Kneeling and Elevated / Bridged. Every position in those families is listed below, hardest first.
- Seated AstrideAstride Hold and Surge8.1
- Seated AstrideAstride Single Support8.0
- Seated AstrideAstride Deep Squat7.9
- Seated AstrideAstride Elevated Foot7.8
- Elevated / BridgedElevated Cantilever7.8
- Seated AstrideAstride Rocking Tempo7.7
- Elevated / BridgedBridge Single Leg7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Seated AstrideAstride Back Lean7.5
- Elevated / BridgedElevated Legs Overhead7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- Elevated / BridgedElevated Counterbalance7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- Elevated / BridgedElevated Table Edge7.3
- KneelingKneeling Reverse Lean7.2
- Elevated / BridgedElevated Surface Step7.2
- KneelingKneeling Split Stance7.1
- Elevated / BridgedElevated Deep Wedge7.1
- Seated AstrideAstride Upright7.0
- KneelingKneeling Hip Hinge7.0
- KneelingKneeling Single Leg Forward7.0
- KneelingKneeling Low Bridge7.0
- KneelingHalf-Kneeling Lunge6.9
- KneelingKneeling to Elevated Surface6.9
- KneelingKneeling Forward Fold6.8
- KneelingKneeling Deep Sit-Back6.8
- Elevated / BridgedBridge Hold6.8
- KneelingKneeling Chest to Surface6.7
- Seated AstrideAstride Kneeling Base6.6
- KneelingKneeling Wide Base6.6
- KneelingKneeling Upright Support6.5
- Elevated / BridgedElevated Wedge Support6.5
- Prone BaseProne Scapular Load6.4
- Prone BaseProne Edge Hang6.3
- KneelingKneeling Tall6.3
- Elevated / BridgedElevated Hips Supported6.3
- Prone BaseProne Forearm Support6.2
- Prone BaseProne Extended Reach6.2
- Prone BaseProne Split6.2
- Prone BaseProne Hips Elevated6.1
- Prone BaseProne Deep Flexion6.1
- Prone BaseProne Legs Together6.0
- Prone BaseProne Single Knee Drawn5.9
- Prone BaseProne Pillow Wedge5.9
- Prone BaseProne Wide Base5.8
- Prone BaseProne Neutral5.6
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.