Forget shelling out hundreds of dollars per month for boutique fitness classes and luxury gyms. Gonçalo Duarte is showing gays how to shred their bodies right at home.
The popular calisthenics coach, who boasts nearly 130,000 followers on Instagram, often works up a sweat with nothing more than a yoga mat and some creative props. Recent videos feature Duarte working out his lower half with the aid of a yoga ball, a reusable water bottle and a pillow–for leg raises, of course! “If you can kick a pillow like this 100 times a day, your lower abs will develop,” Duarte says.
In addition to kicking the pillow, Duarte holds it in his hands for Russian twists and then places it on his knees for a high-intensity upper abs workout.
As for an evening regimen, we would like to imagine that same pillow behind our heads as Duarte shows off his gains. Anything for a better view!
How about we take this to the next level?
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This past week, Duarte channeled F1 champ and queer ally Lewis Hamilton for a poolside core routine. While the exercises look brutal, Duarte’s matching red hat and athletic shorts are 
.
Sadly, the video ends before we can see whether he jumps in. Either way, we’re already soaked!
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In all seriousness, there is great value in the service that Duarte is providing. With the luxury gym business booming, it can seem like earning six figures is a prerequisite when it comes to building a six pack. That’s especially the case in fancy gayborhoods, which are often filled with bourgeois brands like Barry’s and Equinox.
Contrastingly, Duarte shows that some good ol’ fashion ingenuity still goes a long way. And we mean, a looong way. He shows off tremendous flexibility when raising his legs over a yoga ball and a water bottle for alternating sets of 20.
“You can’t train your body at home,” the text reads at the start of one video.
Quickly, Duarte proves the naysayers wrong. On an (immaculate) hardwood floor, he moves his body with ease.
Now, one might notice in the second vid that Duarte is wearing high white socks. We don’t think that’s a coincidence. Referred to as “male lingerie,” mid calves are very popular among a certain brand of jocky, sl*tty gays.
Fittingly, Duarte wears them when showing his followers how to get a “juicy booty.” The first workout involves him planking on his forearm, and thrusting 15 times for three separate rounds…
Long heralded as an “effective, low-frills workout,” calisthenics are a great way to obtain full body strength. We all know there’s a discernible difference between “gay muscle” and “straight muscle,” with the latter emphasizing tight bods and toned builds.
Yes, of course the gays are more demanding. Thankfully, results can be obtained without leaving the living the room.
Speaking of which, Duarte’s routine is certainly working. The proof is in the pics!
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