Daniel Bourke and Justin run through a 15-minute "Fight Gone Bad" style circuit: medicine-ball throws, battle ropes, burpees, and pull-ups, one minute each for three rounds. They warm up with hip and shoulder mobility work, swap stations to keep moving, and share tips on grip strength and substitutions for home workouts.
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Mornin'!
What's happening everyone? My name is Daniel Bourke. I'm a writer disguised as a machine learning engineer, and today it's workout time! Yeah! So it's nice and early, just before 6 AM. Check out that, glass is all frosted. And so we've got like a little bit of a garage session today. You know what my trick is when I wake up early? Is as soon as I roll out of bed, I tell myself, I feel fucking amazing. And it works. Then I have some water, go to the bathroom, do stuff. But I've been doing some training with my mate Justin. That's what we're doing this morning. Going to his garage and we're gonna do a little workout, which is kind of like a BJJ training system. If you're not sure what BJJ is, it's Brazilian jiu-jitsu. But this workout could be adapted to anything. And if you wanted to know the style, it's like a HIIT style, so high-intensity interval training. Well, without any further ado, let's go to Justin's. What is going on here? Mate, Justin's dog, she's hopped in. Hey, Lilo. Hi, puppy. How are you? You excited? Yeah, come on. I opened the car door and this little monster— come on.
No.
Justin, I mean Lilo, you traversed me, mate. There, she got out. Little puppy. There we go. How are you, brother? Good morning. Namaste. Sam would be joining us, but he's sick, so he's gonna rest up. All right, we'll set up and then, uh, take you for a little tour. So we've got 4 stations, medicine ball throws. We're gonna plant them up on that wall there. We've got some battle ropes. And then what do we got?
We got burpees over here and then pull-ups.
Yeah, so it's going to be— one thing I've noticed— sorry to interrupt your video, right?
Hi.
Um, there's a really thick bar at the back of that.
It's actually quite good to alternate it with a bit of like really thick grips.
Oh, a thick grip.
Yeah, yeah, those forearms going as well.
So yeah, some, some thick grip pull-ups. Thick grip, that'll be great for gripping, mate.
Someone's, uh, he's chilling out.
He's chilling out. So we've got 4 stations, we're gonna do 1 minute each and then 3 rounds of that, trying to replicate— the workout is called Fight Gone Bad, so it's like styled off an MMA fight that's gone bad. So 1 minute each, a little bit of rest in between, and then 1 minute in between rounds. Most important thing, get warmed up.
Alrighty, so we got started with about 5 minutes of dynamic warming up. And so the goal here was to mobilize the ball joints, particularly the hips and the shoulders. So I started off just going back and forth in like a squat position with a kettlebell, and then did a few rotations around the head, so 10 each side, to really warm up those shoulder joints. And we went through this for about 5 or so minutes.
That's a really nice standard. Was that, was that like big money?
My biggest thing with the warm-up is to make sure you've got a little bit of a sweat before you start. So here I'm doing some hip thrusters to get the glutes active, And then because we just woke up, I was doing some rolling exercises to just mobilize my lower back. Again, just trying to mobilize the entire body before getting started. I started on the battle ropes, Justin was on the burpees. You can see with the battle ropes, I'm kind of going from double hand to single hand, and then to kind of like these twists. Now I really like these because it's— you're using your entire core. Then we switched over. So we do each of these exercises for about a minute or so. And then swap to the next one. So, while I'm outside, Justin's inside and vice versa. And, I'll tell you, getting started, like the first set, the body's not really propelling oxygen yet, so it's hard to get into it. I believe the shirt came off for the second round. And, don't you worry, as you can see here, I took some rest. So, even though the rounds were only a minute long, it was to do those movements for a solid minute, back to back to back for 4 minutes, was tough. And it's important at the end of each round, make sure you high-five your partner. And, uh, Justin, I think, uh, I think he wouldn't have thought that I saw this. Yeah, here's him taking a break mid-pull-ups, and don't worry, I had to take a break too. In these pull-up sessions, I was only getting about 5 or so in.
4 sets or 3 sets, 4 rounds. How you feeling, bro?
So broken. That's the hardest one.
That's the hardest one so far. Yeah, woke up this morning saying I feel fucking amazing. I feel even better now. Finished the fuck gone by little session. Now we've got to finish her. These jugs are full of water. It's going to help with the balance. She's going to walk up Round that pole and back. Work on them grips, baby. She's slipping. We're never going to let go, Jack. Never letting go, Jack. Never let go. If there's anything you need in life, it's strong grip strength. Absolutely. Let's do it, man. See, we're bringing it home. Check out this. You don't get that in a gym.
Wildlife.
Talking about the turkey. Oh, and big wam. Another set of wildlife. The native animals of Northern Beaches. What, you or the turkey? The turkey, mate. Really? They're the same thing. How was that, brother?
Mate, that was the hardest one we've done so far, mate.
I'm a bit sore from Had training last night. My knee, I bumped knees with someone. Dino, far out, you turn it into a weapon, mate. But that finisher, that finisher is great.
It is, it is.
So that's what that training session is for, is to kind of, because we're into jiu-jitsu, that's kind of our addiction at the moment, is kind of replicate that. But even if you're not into jiu-jitsu, you can still do that type of workout. You're done in what, under 20 minutes?
Yeah, 15-20 minutes, and it's all good.
Even if you don't have all the equipment, ropes you can substitute for something like push-ups, burpees you can do anywhere, pull pull-ups, find a bar. If not, you don't have a medicine ball, you can just do squat jumps or something like that. Garage Fitness, baby. Thank you, mate.
No problem at all. And look, I think it's that piece of just putting your body under continuous strain, right? So like 4 minutes of just really hard work, and then you earn that minute's rest, reset yourself, and get back into it.
Well, each of those exercises on their own aren't incredibly difficult. Absolutely. But when you put them back to back to back That's when you get— that's when they get hard. That's when you get hard.
And that's when you build that engine.
A minute of burpees, man. What kind of savage likes a minute of burpees? Anyway, we'll see you in the next video. Probably another garage fitness session. If you'd like to see any type of workout, uh, leave a comment below and I'll do my best.
