If you haven’t gotten enough of Fifty Shades of Grey spinoff insanity, here is another: a workout dubbed Fifty Shapes of Grey that culls its exercises directly from sex scenes in the erotic bestseller. The goal? To get you toned and flexible enough to reenact the scenes in your own bedroom, or otherwise.

Fitness trainer Kristen James (no relation to E.L.) of the posh Manhattan Equinox gym packed her new series with 13 exercises such as “bend-over-better,” “sexy scissors,” and “seductive squat,” all which she says will translate to better, bolder sex, Ana and Christian style.

The key focus is on flexibility and core strength, she says, and all of her moves require nothing more than a mat and a chair. Stilettos are optional.