Note: This is not a suggestion that you fill your protein shaker with Chablis.

They say the only workout you regret is the one you don’t do. Well, talk to me again when you do some uphill sprints after downing 2 bottles of Merlot. So while wine and workouts don’t typically go together, gay personal trainer Arthur Ebel (Aka @lepetitentraineur) has come up with a rather ingenious way to get some exercise if you’re at home or traveling without access to a gym or dumbbells.

The Weekday Wine Workout!

1. Single arm bicep curls

This adaptation of a single arm bicep curl recruits your leg and core muscles by having you maintain a static squat while you perform the movement.

  • Grab a bottle of booze firmly in one hand.
  • Start in a comfortable squat position, resting your free hand on your thigh for extra balance.
  • Bring your elbow to your knee, keeping your bottle of red at an angle of roughly 90 degrees.

  • Extend your arm down to the ground in a slow and controlled movement.
  • Return your arm to the starting position, ensuring not to recruit other muscles, all while maintaining your balance in your squat position.

Depending on the size of your wine bottle, the weight may be quite light. Therefore work within a higher rep range, anything from 15 – 20 reps per set. You can adjust the intensity by taking shorter breaks in between sets.

Perform 3 – 4 sets before resting.

2. Bent over flyes

This move is pretty much the same as it is in the gym, substituting dumbbells for bottles of whatever wine you have available. If you don’t have two bottles the same size, be sure to swap the bottles around and perform an even number of sets. to work each side equally.

  • Start in a bent over position, knees slightly bent, with your back straight and lowered close to parallel to the ground.
  • Engage your core and be sure not to arch your lower back.

  • Bring the bottles up in line with your chest and no further.
  • Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement.

Perform 3 – 4 sets before resting.

3. Upright rows

Start with a neutral spine, feet shoulder-width apart, with your arms fully extended in front of your hips. (Point the tops of the bottles out for better grip, and be careful not to smash your penis. (Easier done when you haven’t drunk a bottle of wine.)

  • Lift the bottles up to just under your chin, sending your elbows out and slightly up.

Though mostly recruiting your shoulders, this move also gives your pecs a nice little pump. So it’s a great exercise to perform just before you go out.

Again, higher reps per set are key when you can’t increase your weights, performing as many as you can without sacrificing form. Are you shifting your hips in order to achieve momentum? Then that’s probably enough.

4. Side Plank

If a regular side plank is just too easy for you, make it more challenging by holding a bottle of wine in your free hand (I mean, why wouldn’t you?!)

  • Start with your right knee resting on the floor with your leg out behind you, and your other leg is fully extended back.
  • Keep your right hand directly under your shoulder and extend your left hand up to the ceiling.

  • Hold the pose for a minimum of 30 seconds, and challenge yourself by maintaining your balance as you turn to look up at your wine.

Plank in any form is a great exercise to work your core muscles and improve your balance. Easily adapted depending on your level of experience, you can hold the pose for longer, lift your bottom knee into full side-plank, or even add in some rotations to get a serious workout.

Gay Personal Trainers

Arthur is one of our dedicated gay personal trainers you can work with directly, designing a training and nutrition program to suit your individual needs.

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