amex arrow-down australia cart download facebook fax google grid-view instagram list-view login mail mc minus money_back nav paypal phone pin pinterest plus returns rss search shipping tumblr twitter vimeo visa waranty wishlist x youtube zoom

My Top 5 Fitness Workouts - Jessica Coughlan

My Top 5 Fitness Workouts - Jessica Coughlan

This month I have chosen some workouts using my favourite pieces of SMAI fitness equipment. There are options for beginner and advanced athletes – give them a go and comment your results below!


As awful as it sounds – a workout to test your mettle and aerobic capacity.

Start by setting your clock for an unlimited amount of time. On 3, 2, 1, GO – you only need to hit 1 calorie within the first minute, you may then rest the remainder of the minute, on the second minute you must hit 2 calories, 3 calories on the third minute, 4 calories on the fourth minute, continuing in such a fashion until you can no longer hit the required calories per minute.

This workout starts easy, but will catch up with you quickly!.

2. Strongman Sandbag “Grace”

A deadball twist on the classic CrossFit workout of 30 barbell clean and jerks for time:

30 deadball over shoulder for time. For beginners – 60/100lb, for advanced athletes – 100/150lb.

The aim of this workout is to complete the 30 repetitions as fast as possible - it will work your arms, posterior and lungs; and be over before you know it.

3. 100 DumBbell Devils Press

The name gives it away: a workout created by the devil!

A devil's press starts with a burpee on top of two dumbbells, as you stand up, bring the dumbbells from the ground to overhead – that equals one rep. With the burpee, hands are on the dumbbells and chest touches the ground in the middle. The dumbbells may be bought from ground to overhead any way – you may swing them both in one swift movement between your legs to overhead, or you may clean and jerk them.

I recommend 7/15kg dumbbells for beginners, or 15/22.5kg for advanced athletes.

Rubber Hex Dumbbells (PAIR)

4. BarbellS & BURPEES

A workout to test your strength and grip endurance. Set the clock for 12min and during that time complete as many rounds and reps as possible of:

5 hang power cleans + 5 squat cleans + 5 thrusters + 15 bar facing burpees.

There are 30 reps to a set – how many reps and sets can you complete in the 12min time frame? For this workout choose a weight that you can complete the barbell complex unbroken for the first half of the workout. For beginners I would recommend: 25/35kg, and for advanced athletes I would recommend 37.5/50kg.

lockable storage bin, gym storage bin, gym storage, steel gym storage bin
lockable storage bin, gym storage bin, gym storage, steel gym storage bin
Weight Plates


Wearing a SMAI weight vest set a clock for 40minutes and walk as far as possible.

This is a great workout for an active recovery day but don’t be fooled it will work your legs and posterior hard! Use the SMAI 10Kg or 30kg Tactical weight vests, and remove weight according to your ability. I have done this workout on the street and in the bush, and enjoy both for different reasons – the choice is yours!

lockable storage bin, gym storage bin, gym storage, steel gym storage bin
lockable storage bin, gym storage bin, gym storage, steel gym storage bin


Crossfit Games Athlete


Read More




Older Post Newer Post

© Copyright 2022 SMAI
Site by Process

Afterpay offers simple and affordable instalment plans for online purchases of up to $2000. The payment platform allows you to purchase in four equal instalments, due every 2 weeks. For example, if you purchase an item for $200, you pay 4 instalments of $50. There is no additional cost to use Afterpay so long as you pay on time. All of your payments are interest-free and you will receive your order straight away. Learn more.

1. Select Afterpay as your payment method

2. Follow Prompts to create an Afterpay account

3. Pay over 4 equal instalments

Zip Pay is a reusable account of up to $1000 that lets you shop now and pay later. No upfront payments and interest free always. Make as many purchases as you like up to your account limit, then set up flexible repayments to suit your lifestyle. Easy as. Apply in moments and get approved for up to $1000 on the spot. Once approved, start shopping online and instore, wherever you see Zip at checkout. Learn more.

1. Select Zip Pay as your payment method

2. Follow Prompts to create an Zip Pay account

3. Pay over your chosen instalments period

Procuret is a fast, flexible and secure digital payment solution built for small businesses to better manage their cash-flow. Procuret helps you purchase the products you need for your business and pay for them in manageable instalments. Procuret’s frictionless way to pay allows you to match the value generated from your business purchase with a monthly payment. Learn more.

1. Select Procuret at check-out

Complete a quick 2 minutes setup

3. Pay over your chosen instalments period



Sold Out

Back to the top