In this informal park‑side session, the host and his training partner Dave improvise a 30‑minute full‑body routine after missing a scheduled indoor class. Using gymnastic rings, a 45‑lb kettlebell, a broom‑stick and bodyweight movements, they demonstrate a warm‑up focused on joint mobility (Jefferson curls, spine stretches), followed by ring dips, cat curls, ring pull‑ups, kettlebell swings, a simple "stick game" and bear crawls. Throughout the video they stress that many of the movements can be replicated with minimal or no equipment, highlight the importance of showing up and partner encouragement, and celebrate the benefits of training outdoors—sunlight, fresh air, and a natural setting. The session blends mobility work, pulling and pressing strength, and functional conditioning, ending with a call for viewer feedback on future workouts.
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Alright, so we were meant to be at Justin's this morning, but we've got our days mixed up. It's actually Tuesday and Justin is in Sydney until Wednesday. So our bad, but that's alright. We're going to improvise down here at the waterfront. We've got the rings, we've got the stick. We're going to get a little bit of a, just a park bench type workout going. Of course, we've got our own equipment like the rings and the kettlebell, but a lot of the things that we're going to do, you could replicate with no equipment. You keen, Dave? So it probably won't be as intense as the workouts we usually do at Justin's, which is trying to mimic Brazilian jiu-jitsu, but this one will be mostly focused on just getting moving. I'm good for— yeah, you just— he took it out of my mouth. Yeah, see, that's how well we know each other. Dave's actually like appears to be my best friend, but he's actually my arch nemesis. So if you don't have an arch nemesis, you need to get one. Any words, arch nem? Any words there? Any words there, little arch nem? Oh guys, well, life's all about this, just about showing up, just about putting it in. I got nothing. Let's do some stretching. Yeah, some great words of inspiration from Davo there. So as usual, we began warming up, doing lots of stretching here. Kettlebells again Again, as always, making sure those ball joints are mobile. Stretching out the spine here with some Jefferson curls, and then again stretching out the upper body and the hips here with some movement. You see, compared to normal dips or pull-ups, when you first start the rings, you probably start out like this, real shaky, but then after a while you can start to hold your form. Takes a fair bit of practice to get into the gymnastic rings. Like, as you said there, when you first start, you'll be a bit wobbly. Like, as Dave's going up here— beautiful. Yeah, see, it's a bit wobbly there. We then went on to cat curls after doing ring dips, and this is kind of where you just rotate back and forth. And I could only do about 3 of these at a time. And stretch your legs out at the end. This is going to hit your core, it's going to hit your shoulders, hit everything really. After cat curls, we did some ring pull-ups, which is just let your body hang from the ring and pull up. If you don't have rings, you could do this on a bar, you could do this on a park bench. Beautiful angle there. Oh baby, I'm so excited! It's Kitty time! Are you gonna swing with this? Swing? Yeah. Holy smokes, why does it feel so heavy? It's a 20 So that's a 45-pound kettlebell. Kettlebell, aside from gymnastic rings, probably my favorite tool for outside of the body. So right, if you don't have a kettlebell, if you don't have rings, you can still use— like, this is a broomstick, right? You can use gravity as your tool. But if I had to choose an external tool to use, it would be the gymnastic rings and the kettlebell. That would be it. And then of course, broomstick. You can get one of these from anywhere. This is literally a broomstick. You can play fun little games like put the stick up, catch it. So we're going to finish off with a few kettlebell swings, a little bit of stick game, and some animal crawls from here to there. And that'll be it. Don't complete that out. After we did the ring work, we got into a little circuit to finish off with some kettlebell swings, some stick game. And if you've never seen stick game before, it's right simp— quite simple. I just drop the stick, let gravity take care of it, and my goal is to pick up the stick before it hits the ground. So Dave and I would do kettlebell swings and then swap over. After that, we jumped into bear crawls. Important to high-five your partner whenever you can for encouragement. And so this is just like a 20-meter bear crawl up and down the grass. Let's see if you can get this high five this time, man. Yeah, that was the best one yet. Nailed it, baby! How you feeling, my man? Good, very well, very good. Nice session. Yeah, nice little morning sesh. Um, as I said at the start, we couldn't do Justin's because, I mean, we got our days mixed up. These things happen. But beautiful thing was we could compromise and come out— well, not actually, not a compromise at all, just different. That felt like a really good mix between mobility and getting a pump. Yeah, that's, um, that's good. It's just like whole body. We had the pressing movement on the rings We had the pulling movement on the poles, and then we finished off with some swings, some stick game. If you've got a broomstick around your house, you can just play around with that. And then of course, crawling. I mean, anytime you get low to the ground and use gravity, you're going to be working your body. But it's a beautiful morning in the Northern Beaches. Check that out. That might be too bright, but look at that. Best thing about Getting out in nature. Is that— you get some sunlight, you get some fresh air, starts the day off very well. Great start to the day. So we'll start 7 o'clock in the morning, we're done. Yeah, good session, brother. Thank you, cameraman. We'll see in the next video. Let me know if there's any type of workouts you'd like to see.
