Dan and Justin run a 20-minute full-body workout with three 5-minute rounds of battle ropes, kettlebell swings, hip-thrusters, stand-ups, and medicine-ball slams. Built to prep for jiu-jitsu competition, each movement targets grip strength, explosive power, and ground-to-stand ability.
Chapters
Yeah, mate, we always record. We on? Yeah. Yeah, fish on. Morning, everyone. It's nice and early, an excellent morning in the Northern Beaches. I'm a little bit rusty because my godfather came around last night with some tickets to Tool. If you've never heard of them, they're an amazing rock band. I wasn't familiar with their music until last night, but now I'm pumped for a workout. Justin, we've got a plan. What are we doing today?
There is no plan today. This is going to be an impromptu setup. Obviously we've got to include battle ropes, we know that.
Battle ropes are the default, it's part of life. Um, so since we have a jiu-jitsu tournament coming up in a few weeks, workout's likely going to be to mimic that, similar to the last week's video where we did Fight Gone Bad. So this session we'll probably do— let's do 3 times 5 minutes, I reckon. Yeah, we're up to that. Yeah, yeah, so we'll do 3 rounds of 5 minutes, and then in that 5 minutes, it's a different exercise every minute. So for one, we'll do battle ropes. Let's definitely do that. And I've been craving some kettlebells, mate.
So let's use your kettlebells.
Kettlebell swings.
We have been craving some hip thrusters as well. I don't know why. Hip thrusters. Maybe getting that 15 kilogram bag and just kind of using that to—
Beautiful. Done. So that's 3. So we've got battle ropes, kettlebells, We're gonna do some hip thrusters. I've also— technical stand, I think we should practice that for a minute.
Okay, wicked idea. Yeah, love it.
Technical stand for a minute. That's like a jiu-jitsu move where you're on the ground. Basically, yeah, you're wrestling with someone here. You gotta stand up like that. So we'll do 30 seconds each side. Yeah. And then to finish off, what can we do? Slams are always good.
Slams are good.
Done. Yeah, so let's go through them. We got some battle ropes on the heavy battle ropes, kettlebells, we got some hip thrusters on the bag, technical stand for 1 minute, and then finally is the, the medicine ball slam. So first things first, always before you get into any workout is, cuz this is nice and simple, right? Then we'll probably finish off with some Farmers walks. Warm-up. So because I didn't get as much sleep as I usually get last night, warm-up is more important today. So my philosophy with warm-up is I like to get sweating before I move. So we're going to spend 5 to 10 minutes stretching, moving, getting warm.
All right, cool, love it.
And we're back at it again with some garage fitness. Again, I can't stress enough how important it is at the beginning to warm up. So that's how Every session that I do, I'm spending 5 to 10 minutes just getting active, moving around, not really following any structure, but just figuring out where my body is stiff or sore or something like that and trying to get that, that part of my body active. So here, just doing some push-ups, anything to get that sweat pumping. Because once you get that sweat pumping, look at that, some hip thrusts, all kinds of movements here. Once you get that sweat pumping, that's when your body starts to help you work out. When you first begin any session, because you haven't been moving, your body won't be— your muscles won't be oxidizing oxygen very fast. But as soon as you start to sweat, things kick in, just like we just did here. And again, we're keeping these workouts nice and simple. A few exercises on their own that aren't too difficult, but when you put them back to back to back, that's when they start to get nice and hard. You got me in the background there doing some stand-up, doing some ball throws. Sam's doing some kettlebell swings. Again, we're trying to hit every part of the body in this one session. Nice and hard, nice and short, nice and simple. These battle ropes are killer. They're nice and heavy, great for grip strength. And see Sam, he's doing the get-ups there. There is never a point in life where it's not like you won't need to be able to get up off the ground really quickly. If you're old and fall over, you're gonna need to be able to get up. That is— leave it there. That's sexy science. Yeah, baby! Woo! Big dog! All right, let's get this finisher in.
Fitness first, Dan.
What was that, Justin? Fitness first, mate, you reckon?
Fitness first.
Oh well, if you say so, mate. How kind of you.
But I've hurt my leg, so maybe you should go.
How kind, man. Mate, he can happily go first.
Yeah, absolutely. And second and third.
Yeah, you can just do it all for us. Betsy's a thirsty cow, so— applying for my dairy farm apprenticeship with this video. Yes, I can carry milk. Merry Christmas.
Well done.
Let's do 3 laps. What? Yeah, bring it home! Last set, best set. Nothing will get you more motivated in the morning than a big morning.
Woo!
We going to make it! Pass the torch over. Let's go, brother.
You horrible bastard.
Last one, mate. Come on, easy money. That's it, mate. Oh yes! How you feeling, cameraman? 10 out of 10. That's it, massive effort, brother.
Well done, bro. Oh, we need to do that again.
3, 2, there we go. I mess that up every time now.
How you feeling, mate? Unbelievable.
Unbelievable.
I think we— that was the first time we've done it as a 5-minute round, and you know by the 4th round you've still just got to find some extra room in the tank and dig in.
So, well, that's exactly— as I said before, we're like, we're training for jiu-jitsu sessions, and that's at wipeout level, which we are at the moment, is 5-minute rounds. So this is like auxiliary training to what we're doing technique in class and whatnot. So this is a bit of fitness that you don't get as battered. You still get battered, but not, uh, you don't have someone trying to choke you out on the other end and, uh, giving you a sore neck. But, um, yeah, first time, 3 rounds, 5 minutes, nice and simple exercises. Again, we're just trying to mimic the stuff that happens in jiu-jitsu. So like the ropes are for grips, the farmer's walks at the end, they're for grips as well. We've got the slams there for like as if you were to hold on to someone, try to slam them down. Kettlebell swings, Technical stand, I mean, when in life do you not need to be able to get off the ground pretty quickly? But, uh.
Totally agree. And mate, you know, like, we've been doing this for probably about 4 or 5 weeks, maybe more, you and I doing that, those sessions, and one thing I'm really noticing is I've got that tank on the gap, on the map, right? Yeah. So that like, when I'm like 4 minutes in, normally I'm just blowing, I just wanna stop for a while. I'm ready to go, you know, and I need a minute's rest, and I'm back in with the next person. So it is definitely working.
Yeah, beautiful. And it's all over in half an hour, give or take 10 minutes, plus the warm-up. Remember, warm-up, really important. But, uh, happy day. Time to get on with the day. Thanks for the session, brother.
