My goodness I love long weekends. Can you imagine if every weekend was four days long? Or even three – I don’t want to be greedy.
These past couple of weeks have been an incredible whirlwind for me. A surprise trip to Vegas, a photoshoot with Cosmopolitan magazine and then four days off for Easter. And the best news? It’s not over yet! Just three days back and work and then another long weekend to enjoy. Brilliant.
I took it pretty easy workout-wise this weekend, with the exception of a single epic outdoor gym session. Just to give you a little background to the workout, a couple of weeks ago – after a few wines – I turned around to hear one of my best friends (Kata) challenging her colleague Sam to a push up and chin up contest. Now, as much as I hate to admit it, men do have a natural advantage when it comes to competitions of strength, so Kata needs to put in the hard yards to win this thing. The girl is an absolute machine though – not to mention very competitive AND has the best trainer going around – plus I’m pretty sure the only training Sam did over the weekend was curling his beers, so the smart money is on Kata.
Anyway, these last couple of weeks have been pretty hectic, so on Saturday we finally got the chance to train together, heading down to the outdoor gym at Marks Park in Tamarama for what I’d like to call the Sam is Going Down Workout.
Part 1:
Chin ups to failure (then assisted chin ups to failure)
Push ups to failure (then drop to knees for 10 more)
{REPEAT x 3}
Part 2:
(45secs on – 15secs off)
Kettlebell swings
Chest-to-ground burpees
{REPEAT x 3}
Part 3:
10 hill sprints with 10secs rest at bottom
Part 4:
(45secs on – 15secs off)
MB squat press
Lunge jumps
(REPEAT x 3)
This is a great workout to do with a friend, cos you can get your competitive juices flowing with the hill sprints. Plus you’ll need their help for the assisted chins! It’s a pretty intense session, so I wouldn’t recommend it if you’re new to exercise or coming back from a long lay-off BUT if you want a serious workout that’s going to help you build strength, burn lots of calories and kick someone’s ass in a chin up competition, this is for you. Most cities (and even small towns) have an outdoor gym or kids’ playground that would be perfect for this workout.
Watch out Sam.
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