In this 6 AM waterfront workout, host Daniel Bourke (Speaker A) and guest Cameo Dave run a rain‑spattered, equipment‑light session that blends ring‑based upper‑body work with ground‑level Animal Flow movements. After a brief wrist‑warm‑up, they perform 5 × 10 ring push‑ups (or regular push‑ups as a substitute) and 5 × 10 ring pulls, emphasizing pulling‑and‑pushing symmetry. They then transition to a series of unstructured, body‑weight drills on the grass: a stick‑pick‑up game, bear crawls, side hops, kick‑through‑sits, frog/gorilla hops, and a ground‑based stick‑game that challenges core stability and coordination. Throughout the session, the hosts keep the tone light, peppered with banter about an upcoming jiu‑jitsu competition, encouragement, and playful challenges. The video showcases how a simple outdoor environment, minimal gear, and a mix of strength, mobility, and cardio exercises can deliver a full‑body workout adaptable to any fitness level.
Chapters
6 AM, a little bit of rain never hurt no one. Come on. Now the fun little part about getting this, the rings set up, is getting them through the beam. So we're setting them up a little bit undercover today because it might rain. So I got this one first go. Let's see if we can do the same for the second one.
Oh, nah.
Come on. No, no, no. Okay, so we're getting some little bit of warm-up in, this Get Active standard stuff. So what we're doing here, moving around, because again we want to get the hips moving. And because we're going to be doing a lot of groundwork, we're getting those wrists warmed up. And Davo, don't copy what Davo's doing. That's bad.
This is great for inner groin activation.
So we're keeping it simple today, getting the wrists warmed up. We're going to use some rings, we're going to do some push and pull. My elbow's a little bit sore from jiu-jitsu training. Not thanks to you.
And then we'll go over to the grass patch and do some animal movements.
So because we're going to be using our hands a lot, that's why you want your wrists to be nice and warm, nice and ready. You ready, Arshnim? Any words of inspiration for today? You're living up to your motto of, uh, hey guys, I'm Cameo Dave.
Every now and then you might see me participate in something other than not.
He tried.
Hey guys, I'm Cameo Dave. You too can look like me if you eat great and exercise. In just 3 seconds, I can show you what your body can achieve. From this to this.
Nice outfit, man.
Hey man, nice outfit. You look great.
Yeah, all right. Double D coming at you. Getting into it. Hard. Yeah. No chance a rainy day was going to stop us, so we came down to the waterfront. Some nice and easy movements again. Uh, my elbow's a little bit sore at the moment, so we were doing ring push-ups instead. Of ring dips, we did 5 sets of 10 reps each of these. Dave just love a laugh.
So as you come down, I'm like, keep going, you're doing a great job, man. Thanks, dude. Chase that B-roll, you can do it.
Oh, I got this! Thanks, Steve. I love you, man.
I'm waiting for the fist punch.
If you're working out, get yourself Cameo Dave. Offers unlimited encouragement. Now of course, if you can't do the ring push-ups, you can always substitute it with normal push-ups. After the ring push-ups, we then moved on to ring pulls. So we're just getting the the pushing and the pulling movement in the same session. Again, with the ring pulls, we did 5 sets of 10 reps each. The idea is here just to let your body hang and pull it up to as far as you can go and go back down. You ever seen Avatar? So there was a yoga class just here before, but because it's a little bit drizzly, it's freed up. So Dave and I have a jiu-jitsu competition in 2 weeks. Look at him. I wouldn't fight him. Would you fight him? So basically we've got the formalities done with the rings, just some simple pushing and pulling exercises, 5 by 10 each. Now we're going to do some groundwork, which is AKA Animal Flow. There's no real routine to this. So one of the things I'm trying to do for this year, or actually going forward with most workouts, is keeping none of them the same. So just mixing it up every single time. Ready, Arshnam? Let's probably start off— let's start off with some stick game. So this is a variation of stick game. I'm gonna drop it and Dave has to pick it up. You pick it up, then I have to pick it up. Are you picking up what I'm putting down? Yeah, we call this pick up what you put down, and whoever drops it first is out. That's 1 to me, first of 3. Oh yeah, on point! 2-0! Oh, 2-all! The decider, the decider! Yeah, listen to David. After I claimed victory in the stick game, we then moved on to the groundwork. So we're keeping it, as I said, keeping these workouts nice and fun. We started with the rings, which is what I like to call the formalities, and then we got on the ground, which is kind of just unstructured work here. The first was bear crawl, so essentially just crawling on the ground for 20 or so meters. Then we moved into side hop, and each of these exercises you see here that we're doing on the ground, we did for at least 2 rounds. The side hop here is you crouch down, put your hands on the ground, hop to the left for one set, and then hop to the right for the next set. After the side hop, we moved on to kick sits. And this is— what you see here is we're doing a little kick through and then sit down. Kick through, sit down. And you see Dave sort of stays vertical here. The ideal position is to keep both hands on the ground, kick one foot through, and then sit your thigh on the ground. Nice and slow. After kick sits, we moved on to some frog hops. Now you could jump here, but we decided to— this is actually more of a gorilla call than a frog hop, but we'll call them frog hops. Finally, we finished off with a ground version of stick game. Now the idea here is that the person with the stick has to maneuver it around the person on the ground whilst the person on the ground keeps as many limbs on the ground as possible. Far out, that was a mouthful. But as you can see here, I'm just jumping around Dave and he's trying to move around the stick. And now you swap over when the person on the ground gets tapped with the stick due to fatigue. How was that, mate? Excellent. Debrief. Oh, look at that. Grassy hands. There's a storm a-brewin'. Have a go out there. Far out. Not your typical sunny morning. We kept that one nice and simple, did some— started off on the rings and then just some, some ground-based movements. Because what do we have coming up in 2 weeks, mate?
Comp coming up in a couple of weeks, all the boys just about getting amongst it.
Jiu-Jitsu competition.
Yep. That was a good combination of, uh, you know, the getting a bit of a pump as well as getting some cardio and some really good movement going. Yeah, that was a good all-round session. I'm not too tired. I'm not as fit as this guy, so I probably—
you're still moving—
probably more relatable to a lot of you guys, and that was definitely doable. Yeah, no matter, no matter how you are.
So the whole premise here is just basically you don't, you don't always need all the equipment, right? You can get out, just use a patch of grass, use your body weight, use gravity. The closer you are to the ground, the more of a challenge it's going to be, right? So have some fun, bring your arch nemesis along if you can. And, uh, spend a little time dancing. Dancing! How about we go get showered off so we're not a pit of itchiness?
Yeah, it's gonna happen. I didn't take my Clarantine this morning.
