Course 36: Outdoor workout 3 

Course Description (What the course is about)

Get ready to sculpt your body the Bondi way with this delicious outdoor workout that combines cardio and strength exercises. Designed to target key muscle groups and boost your overall fitness, this workout draws inspiration from the active lifestyle of Bondi Beach. Incorporate this routine into your fitness regimen and embrace the energy of Bondi as you work towards achieving your own Bondi body.

Please remember, a good Bondi beach body transcends aesthetics and focuses on holistic well-being. It’s about feeling comfortable, confident, and healthy in your own skin, regardless of societal standards or trends. Each individual’s beach body is unique and should be celebrated for its diversity and authenticity. Remember that everyone’s journey to a good beach body is personal, and the emphasis should be on embracing a positive and sustainable approach to fitness and self-care.

Course Outcomes (What you’ll learn)

Members smashing the “Bondi” outdoor workout, which features a combination of squat jumps, abs plank, dips, standing bicep curls, lateral raises, and incline sit-ups members can expect to experience the following benefits:

  1. Improved Cardiovascular Fitness: The squat jumps and dynamic movements in this workout elevate the heart rate, leading to enhanced cardiovascular endurance. Over time, participants may notice increased stamina and the ability to engage in physical activities for longer durations.
  2.  Strengthened Core and Abdominals: The abs plank and incline sit-ups specifically target the core muscles. By engaging in these exercises, participants can develop a stronger core, which contributes to better posture, stability, and overall functional fitness.
  3. Enhanced Upper Body Strength: Dips and standing bicep curls focus on the upper body, engaging muscles like the triceps, biceps, and shoulders. Regular participation in these exercises can lead to improved upper body strength and muscle definition.
  4. Sculpted Shoulder Muscles: Lateral raises effectively work the deltoid muscles, helping to shape and tone the shoulders. Consistent practice of this exercise can result in more defined shoulder contours.
  5. Balanced Muscle Development: The “Bondi” workout incorporates a variety of exercises that target different muscle groups. This contributes to balanced muscle development throughout the body, reducing the risk of muscular imbalances.
  6. Increased Metabolism and Calorie Burn: The combination of dynamic movements and resistance exercises can lead to an increased metabolic rate, promoting calorie burn both during and after the workout. This can support weight management and fat loss goals.
  7. Improved Flexibility and Range of Motion: Regular practice of these exercises, which involve controlled movements, can lead to improved flexibility and range of motion. This can enhance overall mobility and reduce the risk of injury.
  8. Mental Well-being and Mood Boost: Engaging in outdoor workouts like the “Bondi” routine can have positive effects on mental health. Physical activity is known to release endorphins, which contribute to a better mood and reduced stress levels.
  9. Sense of Accomplishment: Completing the “Bondi” workout offers a sense of achievement and progress, fostering a positive mindset and motivation to continue on the fitness journey.
  10. Adaptability and Convenience: These exercises can be performed in various outdoor settings, offering flexibility and convenience. Individuals can tailor the workout to their fitness level and modify it based on available equipment.

Course Duration

Please allow 60 mins for this workout on each level


Yes, this workout can be adapted to accommodate various fitness levels.

Members start with Level 1 - DELICIOUS then after 2-3 weeks progressing increasing intensity by moving to Level 2 - SPICY and Level 3 - WEAPON.

You can scale all exercises based on your ability, injuries and fitness level.

Advanced members can challenge themselves by increasing weights, increasing reps and sets at Level 3 - WEAPON.
Absolutely! While the workout draws inspiration from Bondi's outdoor atmosphere and outdoor workouts. It can be done in any open space or even at a gym. Modify the setting to suit your location while maintaining proper form and technique for each exercise.
The workout primarily utilizes body weight and minimal equipment. You'll benefit from having dumbbells or resistance bands for some exercises. A sturdy bench or inclined surface is also needed for the incline sit-ups.
Aim to perform this workout 2-3 times per week, allowing at least one day of rest between sessions. This frequency promotes muscle growth, recovery, and overall progress.
The "BONDI" workout is versatile and can contribute to both weight loss and muscle building goals.
Yes, it's important to prioritize safety. If you have joint concerns or injuries, consult a fitness professional or healthcare provider before attempting the workout. They can help you modify exercises to accommodate your needs.
Results vary based on individual factors such as consistency, nutrition, and genetics. With consistent effort and proper nutrition, you can start noticing improvements in strength, endurance, and muscle definition within a few weeks.
The warm-up prepares your muscles and joints for the upcoming exercises, reducing the risk of injury. The cool-down helps prevent muscle soreness and promotes flexibility by stretching the muscles you've worked.
Absolutely! If you're looking to add a cardio element, consider adding runs after each set or round of all exercises. Just ensure that your heart rate stays within a safe and comfortable range.
The provided order is designed to work various muscle groups effectively. However, feel free to adjust the order to suit your preferences. So you can do the exercises in any order. Please make sure you hit all 6 exercises.

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Enrolled: 3 students
Lectures: 7