Your Home-Based Workout, Aussie-Style

Training Mate: Getting that Australian Beach Body

beach bodies
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Feelin' great in your own skin while walking along miles of sandy shores and dipping your feet in foamy waves is a priceless experience. And it's something Australians know a lot about, what with all those beautiful beaches and beautiful beach bodies

Luke Milton, the former captain of the Australian rugby team, a celebrity trainer, and founder of Training Mate, a boutique fitness studio in West Hollywood, California, knows a little about looking and feeling good. In addition to maintaining his own stellar body, his Training Mate studio has hosted the likes of Rachel McAdams, Tyra Banks, and Busy Philipps. 

While many of the exercises performed during a typical training session are similar to exercises you'd find at other boot camps, Training Mate stands out for it's Aussie-style vibe.

Australians are known for their free-flowin', laid back personalities. And while "laid back" isn't quite the phrase that describes Training Mate workouts, a more "relaxed approach" to fitness that encourages team building and getting active with your "mates," certainly is. At the end of the day, Milton wants you to have fun while scorching calories and breaking a sweat. 

If you don't live in LA, you can still give one of Training Mate's signature workouts a go. Milton put together the below circuit routine, just for your benefit. 

The Workout

Exercise equipment
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This workout is separated into three, three-exercise stations. You should set up your stations prior to starting the workout to speed transitions between exercises and stations. 

At each station, you'll perform each exercise for 45 seconds before taking 20 seconds to switch exercises. You'll cycle through the three exercises at each station three times. After you complete all three rounds of exercises at one station, you'll rest for a minute before proceeding to the next station. 

If you perform the workout exactly as prescribed, it will take you just under 30 minutes to complete.


Station #1: Repeat the full circuit three times before resting for one minute

  • Koala crawl outs - 45 seconds work, 20 seconds rest
  • Dumbbell boxing - 45 seconds work, 20 seconds rest
  • Jump rope - 45 seconds work, 20 seconds rest

Station #2: Repeat the full circuit three times before resting for one minute

  • Twisting medicine ball lunges - 45 seconds work, 20 seconds rest
  • Kangaroo jumps using a bench - 45 seconds work, 20 seconds rest
  • High knees and burpees - perform each exercise for 22.5 seconds for a total of 45 seconds work, followed by 20 seconds rest

Station #3: Repeat the full circuit three times before resting for one minute

  • Clapping pushups - 45 seconds work, 20 seconds rest
  • Front raise pulses with a resistance band - 45 seconds work, 20 seconds rest
  • Weighted jumping jacks with a medicine ball - 45 seconds work, 20 seconds rest

Koala Crawl Outs

Koala Crawls
Training Mate

This exercise works the entire front half of your body, including your chest, abdominals, hips, shoulders, triceps, and quads. Give yourself some room to move as you complete the exercise.

  1. Start in a high plank, your core tight, arms extended, hands under shoulders. Your body should form a straight line from head to heels. 
  2. Perform a pushup, bending your elbows and lowering your chest toward the floor. 
  3. As you do, draw your left knee to your left elbow, rotating your left hip outward. 
  4. Press back to the starting position and return your left foot to the floor
  5. Perform another pushup, this time drawing your right knee to your right elbow, rotating your right hip outward. 
  6. Continue alternating sides

If you have room to move, crawl forward with each pushup by taking a "step" forward with one arm before lowering yourself into a staggered pushup to perform the exercise.

Dumbbell Boxing

Dumbbell Boxing
Training Mate

For a quick burst of cardio with an added strength element, grab a set of light dumbbells to perform a round of dumbbell shadow boxing

  1. Stand with your feet shoulder-width apart, then stagger your legs so one is positioned in front of the other. Bend both knees slightly and tighten your core. Hold a set of dumbbells—one in each hand—with your elbows bent so the weights are in front of your face, palms facing each other. 
  2. Keeping your core tight and knees bent, shift your weight slightly to your front foot and begin jabbing a fake opponent, alternating arms. 
  3. Halfway through the interval, switch legs so your opposite leg is staggered in front. 

Jump Rope

Jump Rope
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Jumping rope is practically the perfect form of cardio—it's lower impact than running, but it scorches calories while engaging your entire body. For this interval, simply perform a two-foot hop for the duration of the exercise. If you mess up, don't sweat it - simply reset and try again. 

Twisting Lunges

Twisting Lunges
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This second station is all about the legs! The twisting lunge will fire up your quads, glutes, hamstrings, and calves, while also targeting your abs. Choose a medicine ball weight that is challenging, but enables you to maintain good form. 

  1. Start with feet hip-distance apart, knees slightly bent, core tight. Hold a medicine ball in both hands in front of your torso. 
  2. Lunge forward with your left foot, planting it on the ground about two to three feet in front of you. Make sure you center your weight in your left heel (don't shift forward onto the ball of your left foot).
  3. With your torso remaining upright and tall, bend both knees, lowering your back knee toward the floor as you simultaneously twist your torso to the right, engaging your obliques as you twist. 
  4. When you've completed the lunge, push through your left heel and press back to standing as you simultaneously twist your torso back to center. 
  5. Repeat on the opposite side, this time lunging with your right foot as you twist your torso to the left. 

Kangaroo Jumps

Kangaroo Hops
Training Mate

"Kangaroo jumps" have that special Aussie feel, right? Here's the deal. Kangaroos are powerful creatures propelled by powerful legs, and that's exactly what these kangaroo jumps are designed for.

  1. Stand over a sturdy bench or aerobic step, straddling it with one leg on either side. 
  2. Tip your hips back and bend your knees. Be sure to keep your weight in your heels as you lower your glutes toward the bench. Raise your arms so they're extended straight in front of your chest. 
  3. When you're ready, hop up into the air, bringing your legs up and in as you jump, so you land on top of the bench, feet together. Land lightly with knees and hips still slightly bent. 
  4. Step or jump back to the standing position and continue. 

Note: You don't have to use the step! You can perform a wide- to narrow-leg squat jump (kangaroo jump) while remaining flat on the floor. 

High Knees to Burpees

High Knees and Burpees
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Your final exercise in the second circuit offers high intensity cardio. Start with high knees, performing them for half of the interval before switching to burpees. 

High Knees: 

  1. Stand with feet hip-distance apart, knees slightly bent. 
  2. Run in place as fast as you can, lifting your knees as high as you can with each step. 
  3. Pump your arms to help propel your knees up while maintaining speed.


  1. Stand with feet shoulder-width apart, knees slightly bent. 
  2. Crouch down, placing your hands on the floor just in front of your feet. 
  3. Hop your legs straight out behind you, landing in a high plank position with your body forming a straight line from heels to head, your shoulders over your palms. 
  4. Immediately hop your feet back to their starting position. 
  5. From this crouch, either stand up straight or leap into the air, reaching your hands over your head. If you decide to perform the leap, protect your joints when you land by landing "softly" with knees and hips slightly bent to help absorb impact. 

Clapping Pushups

clapping pushup
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The third and final station is all about the upper body, and to start with clapping pushups—well, that's no joke. Get ready for your chest, shoulders, biceps, and triceps to burn and remember to keep your core tight—it helps protect your low back from injury. 

  1. Start in a high plank position—palms under shoulders, body fully extended so you form a straight line from heels to head. If you want or need to, drop your knees to the ground to perform a modified version. 
  2. When you're ready, bend your elbows back at a 45-degree angle, lowering your chest toward the ground. 
  3. Just before your chest touches down, press forcefully through your palms and extend your elbows fully as you "jump" your hands off the ground. 
  4. "Catch" yourself with your palms, making sure you land with slightly bent elbows to help absorb impact. Immediately lower yourself into another pushup. 

Front Raise Pulses

Front Raise Pulses
Training Mate

If your shoulders aren't already burning, they're going to now. Choose a resistance band that's challenging, but still allows you to perform the exercise with good form. 

  1. Stand on the center of a resistance band, feet hip-distance apart. Grip one side of the band resistance band in each hand directly in front of your hips, palms facing your body. Bend your knees slightly and tighten your core. The band should be taut, but not tight. 
  2. In a single movement, raise both arms directly in front of your body to shoulder-height. 
  3. Rather than lowering your arms all the way back to your hips, perform a pulsing movement, lifting and lowering your arms just a few inches down and up. Continue for the duration of the interval. 
  4. At the end of the interval, lower your hands back to your hips. 

Weighted Jumping Jacks

Weighted Jumping Jacks
Training Mate

For a final, upper-body focused cardio interval, look no further than these killer weighted jumping jacks. Grab a medicine ball that offers a challenge, but still enables you to complete the entire interval without compromising form. 

  1. Stand with feet together, knees slightly bent. Hold a medicine ball at the center of your chest in both hands, elbows bent. 
  2. Hop your feet out laterally, and as you do so, press the medicine ball directly over your head, as if performing a shoulder press. 
  3. Land softly, then immediately reverse the movement, bringing your feet back together as you lower the medicine ball to your chest. 
  4. Continue the weighted jumping jack as fast as you can for the duration of the interval. 

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