Sami Cooke with Dogs


The weather is changing and we are loving being outdoors in the sun again. With the spring weather here, it is a huge reminder that bikini season is starting so skipping your gym session to go out with your friends won’t get you any closer to reaching your fitness goal.
If you’re like me and you have two very active pups who need to be walked at least once a day then you know the difficulties of finding time to do your own exercise (besides walking and the occasional tripping over their leads of course). Walking is a great way to exercise so don’t get me wrong but I’m talking about focusing on the areas I want to work on other than cardio.

I am very lucky that when I walk the boys, I take their leads off and throw the stick- this will keep them both active for hours. They both love the water so I know they’re getting a major work out when I throw it in the water which makes them run and swim.

I usually found myself sitting down and throwing the stick to them which gave me a good arm exercise but nothing else so a couple of weeks ago, I decided to make it work for me too.

I packed my camera (of course), a small towel and my skipping rope. I throw the stick and while they are swimming out to get it and bringing it back (around 30-60 seconds), I would use that time to do one set of a particular exercise. This will give me 30 seconds of exercise and around 10 second breaks.

Quick disclaimer- These exercises and times are what I find work for me. They are only an idea for you- not a guide. Don’t push yourself too hard and be sure to continue breathing in your nose and out your mouth. Do not hold your breath. If you feel light headed, have a break and drink water. Exercise, mixed with healthy eating is how you see results. 

Below is what I like to do- all lasting 30 seconds each. Repeat twice.

  1. Run. I start and finish this exercise with a run. Thanks to the textured, uneven terrain around the lake, or in a park, I have to work harder with every step, making the run a lot more intense and effective.

  2. Crunches. I aim for 30 in 30 seconds. On average I get around 25 which makes me challenge myself next time.

  3. Push ups. If you get a chance to find a park bench of something similar then you can do this exercise instead of the normal push ups otherwise stick to the usual push ups. First, put your feet on the park bench and your hands on the ground, belly down. Do 10 push-ups this way. Then switch and put your feet on the ground and your arms on the bench. Do 10 more this way.

  4. Sumo Squats: Stand up with your feet wider than your hips and your toes slightly turned out as you sit back into a squat.

  5. Burpees: I love and hate this. They start out fun but push yourself to not slow down your motion. This is hard but very satisfying. Start with a jump, and then squat down, place your hands on your mat, and jump out into a plank position. Jump feet back towards your hands, pop up into standing position, and finish with a clap at the top. Then repeat.

  6. Lunges. I aim for ten each leg. Get down low.

  7. Plank. Make sure you keep your back straight and tighten your abdominal to keep your support.

  8. Bicycle Crunches: Lie on your back and bend both knees into your chest, hands clasped behind your head. Find a focal point to the left and right of your body. Look at those two focal points as you twist and crunch to each side, reaching your right elbow to your left knee, and vice versa.

  9. Mountain Climbers: Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground. If you can find a bench, try this one: Stand a few feet away from a bench, placing your hands on the seat facing the bench. For 30 seconds, do hill-climbers against the bench, driving your knees to your chest as you run like you’re heading uphill.

  10. Skipping rope. Grab the skipping rope and count 50 jumps. I do this five times- with each time, try to add at least 5 more in the same amount of time.

    Don’t forget to have a big stretch afterwards.

Sami Cooke

It’s a bonus to have a great view when working out! Finish with a smile knowing that you have completed a great exercise. I hope this routine helps you. Don’t forget that you can create your own workout plan, focusing on what works for you and how you see your results.

Thanks for reading! SAMI x

Sami Cooke.gif

Born to perform, living life in my best way, travelling and touring full time.

I've been performing full-time for six years now across Australia and touring to Canada and New Zealand - with more countries in plan.

I created SAMI as a way to not only share my music and life but to inspire and share my knowledge to you all.

Come say hey at a gig somewhere across the world. I would love to meet you.