Awesome Australia Day Work Outs
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
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
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
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
0403941014
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