FIT + FUN: The Gay Bootcamp Beat-Down

Mondays at Justin + 6 are Fit + Fun with gorgeous gay fitness and Zumba instructor, Andrew Walker. Comments and questions are welcome! 
-----------------------------

This week I am writing from my luxurious penthouse suite… I mean my 9x11 foot dorm room… Yes, sadly it’s finally time for summer to come to an end. 

With school starting in a few days I realized I am not the only one around headed back to their dorm and left wondering how to possibly get any exercise in a space this small. I know those of us stuck into tiny dorms aren’t the only ones with these concerns either. This article is perfect for anyone with limited space, or anyone who wants to get the best workout to take with you anywhere.

When it comes to workouts that can be done anywhere under any conditions, I looked to my friends in the Navy SEALs to get some inspiration. The SEALs are cramped up for days on end in the belly of ships, submarines and forward bases with tight quarters and less than hospitable conditions.  But the SEAL knows at all times that he must remain in peak condition and sharpen his body and mind like a K-bar knife ready for the battle. 

Here is a killer 30-minute workout inspired by the Navy SEALs: 

(Click each one for a descriptive video)

 

Wrist Stretch – 10 each way
 

Wrist Rotations – 10 each way
 

Arm Circles 10 each way
 

Press, Press, Fling – 10
 

Up, Back and Overs – 10
 

Shoulder Pass Throughs – 10
 

Hip Swivel Kicks (forward) – 15 each leg
 

Hip Swivel Kicks (side) – 15 each leg
 

Jumping Jacks 25
 

SGPT hip mobility drill (groiner) – 3 laps
 

Mountain climbers – 25 – two count
 

Pushups – regular 20
 

Swimmers chest stretch – 10
 

alternate hand forward hand back pushups – 15


High Jack High Jill – 10 each arm
 

Cherry Pickers – 10
 

Airborne Heismans – 20
 

Standing Pause Air Squat – 30 seconds
 

Divebomber Pushups – 10
 

Standing Lunge – 20 (10 each leg)
 

Air Squat – 50
 

Pushups with Sideways Walk – 10
 

Frog Jump Lateral Jump (1 ft high minimum) – 10
 

Eight Count Bodybuilders – 10
 

Split Jumps – 15
 

Situps – 50
 

Pushups with Sideways Walk – 20
 

Thai Plank – 10 each side
 

Leg Levers – 25


Reverse Crunches – 20


Sitting Calf Stretch – 10

 

To make it one hour – start at the bottom and go back in reverse.  To make it harder add more reps – or add a weight vest or a backpack or homemade sand bags. 

 

As the Navy SEALs say, the only easy day was yesterday!

 

- Andrew