Call Us 0403 941 014

How To Guide

4 U Body Fitness

Awesome Australia Day Work Outs

australian-flag-map

 

 

Finally a set of workouts that help you Adequately prepare for such an occasion, that includes pulling out the cricket bat, ball and stumps, Knocking back a can or two and throwing some lamb and prawns (not shrimp we call them prawns!) on the BBQ! SO the Question beckons how do you do it? 

 

Well it has to be broken down into three phases

 

 

Phase 1 Cricket conditioning Phase

 

DO 3 ROUNDS with 1minute break in between

 

kelmscott-cricket-club

Dumbbell T-push ups – helps strengthen your core, chest and shoulders for that throw from the deep to get that Smart Ass kid from down the street out! (you know the one – and he know who is mwhahahha!)


 
Using 5 kg dumbbells as many reps as possibly alternating for 60seconds

20m interval Sprints – Bloody Kids and there Tippity rule of hit the ball and run but we better prepare, (I am not getting ran out by my Uncle that cant bat again this year!)

Up and Back is one X 5

 

Inverted rows – For that big Pull Shot or the little scoop that goes over three fences but was so worth it!

As many reps as possible for 60seconds

 

Wall Sits – Definitely required for those who don’t have an auto Wickie! Get those leg guns ready for an arvo of keeping!  

90 degrees at the knee for 60 seconds

 

 

 

Phase 2 Burning off the VB’S

 

20:10 (work:rest) 2 minute round per can! (10 minutes if you dare is normally enough so no more than 5 bears or this could hurt!)

Alternating between the 4 exercises

 

VB-fosters-720-30-04-420x0

Mountain Climbers (for the stairs at home that you struggle to climb)

 

 

Burpees (Just In Case you’re a little Hung over the next day)

 

Bear Crawls (The attempt to scale the route from the drive way to the car! )

 

Dips (full body weight if you dare because the last can made you leg less)

 

Phase 3 Cooking the BBQ

 

Plyo Push ups – To give you the power in your arms to fight for the best steak!

3-5 sets of 12 depending on how strong you are

 

barbecue-1

Walking Lunges – Required for the strength to drag your local ankle biter that has attached itself to your leg whilst you try and maneuver around the Barbie!

30 steps 3-5 sets depending on how strong you are

 

Mixed grip Chin ups – To have the strength and stability to carry all of the meat trays out at once

3-5 sets 6-8 reps depending on how strong you are

 

Squat Jumps – The ability to scale over the kids with the tongs in hand 
3-5 sets of 12 depending on how strong you are!

 

Have Fun Preparing for this Australia Day guys!

 

Don’t forget Stay Awesome

 

Tim Morgan

4 U Body Fitness

Info@4ubodyfitness.com.au

0403941014

Leave a Reply

%d
Call Us   0403 941 014