News, Culture & Society

Bondi personal trainer how work out exercise for free

For many people, keeping fit is an expensive business.

While in Australia, we are lucky to have boutique weights, spinning and yoga studios often on our doorstep, many of these demand hefty joining fees – and thousands of dollars to commit for life.

Which is why Dylan Rivier is here to help. The Bondi-based personal trainer – who has worked on the bodies of Pip Edwards, Sienna Miller and Oliver Curtis – shared with FEMAIL his tips for working out for free – as well as his day on a plate.

The 37-year-old also revealed how he ‘built his body back up’, after he contracted a bacterial infection from drinking tank water and shed 17 kilos.

Bondi-based personal trainer, Dylan Rivier (pictured), shared with FEMAIL his tips for working out for free – as well as his day on a plate

In the past, the 37-year-old personal trainer (pictured) has worked with the likes of Oliver Curtis, Sienna Miller, Pip Edwards and Caroline Groth

In the past, the 37-year-old personal trainer (pictured) has worked with the likes of Oliver Curtis, Sienna Miller, Pip Edwards and Caroline Groth

The 37-year-old also revealed how he 'built his body back up', after he contracted a bacterial infection from drinking tank water and shed 17 kilos (pictured working out in Bondi)

The 37-year-old also revealed how he 'built his body back up', after he contracted a bacterial infection from drinking tank water and shed 17 kilos (pictured working out in Bondi)

The 37-year-old also revealed how he ‘built his body back up’, after he contracted a bacterial infection from drinking tank water and shed 17 kilos (pictured working out in Bondi)

According to Dylan, you ‘don’t need to be paying a fortune in gym or circuit training memberships – not that there’s anything wrong with that’:

Dylan’s favourite outdoor workout 

* 10 x pull ups

* 10 x push ups

* 20 x squats

* 10 x straight leg raises on parralel bars

* 100 metre run

* Repeat x 6 

‘If you live in Australia, we’re already blessed with some of the most incredible outdoor training locations in the world,’ he told Daily Mail Australia.

Dylan says you can ‘achieve the body of your dreams simply by using your own body weight and one or two props’:

‘I like HIIT or steady state soft sand running on my home beach at Bondi to shift stubborn stomach fat,’ he said.

The 37-year-old also loves doing an outdoor workout combining pull ups, push ups, squats, straight leg raises and runs.

According to Dylan, you 'don't need to be paying a fortune in gym or circuit training memberships - he is a fan of soft sand running and using his own body weight to work out

According to Dylan, you ‘don’t need to be paying a fortune in gym or circuit training memberships – he is a fan of soft sand running and using his own body weight to work out

The 37-year-old also loves doing an outdoor workout combining pull ups, push ups, squats, straight leg raises and runs (pictured at the Bondi Outdoor Gym)

The 37-year-old also loves doing an outdoor workout combining pull ups, push ups, squats, straight leg raises and runs (pictured at the Bondi Outdoor Gym)

Dylan Rivier’s day on a plate to give you abs

* First thing: Apple cider vinegar with green powder of some sort (Welleco Super Elixir or Vital Green work well).

* Breakfast: Poached eggs, avocado, spinach and mushroom, no toast and a long black or turmeric latte.

* Snack: Tin of tuna.

* Lunch: Grilled chicken and halloumi salad, with beans, beetroot, lettuce and sprouts.

* Snack: Protein shake with 20g protein (whey, rice, pea or whichever), berries, banana, a little Greek yoghurt, a few walnuts and almonds and water.

* Dinner: Grilled fish and steamed vegetables. 

When it comes to diet, if you want to see your abs before summer comes around, Dylan said it’s all about being dedicated:

‘You can be training your butt off, but if you’re not complementing that with good nutrition – or you’re drinking too much – you’re not going to see much progress at all,’ he said.

‘I do a bunch of ab exercises to help to strengthen and tone my mid section, but if there’s a layer of fat over my abs then I won’t see them.

‘If you want to see your abs, you need to cut down on refined sugar, watch your alcohol consumption.

‘And keep your diet pretty balanced when it comes to fat, carbs and protein.

‘My advice to people who want to see results is to find what works for you and stick with it,’ Dylan said. 

When it comes to diet, if you want to see your abs before summer comes around, Dylan said it's all about being dedicated

When it comes to diet, if you want to see your abs before summer comes around, Dylan said it’s all about being dedicated

'If you want to see your abs, you need to cut down on refined sugar, watch your alcohol consumption and keep your diet balanced,' Dylan said (pictured: his abs)

‘If you want to see your abs, you need to cut down on refined sugar, watch your alcohol consumption and keep your diet balanced,’ Dylan said (pictured: his abs)

So how much should you be training in the run-up to summer? Sadly, even for Dylan, a decent body doesn’t come from free.

‘I usually train 5-6 times per week, but right now I’m just coming back after a break, so I’m taking it slowly for the first couple of weeks.’

If you’re in a similar situation, Dylan recommends ‘taking baby steps too’:

‘I know it’s hard when the weather is great and you think the rush is on for summer, but trust me – you’re going to be much better off taking it slowly, staying injury-free and hitting those goals sooner – rather than going too hard too soon, hurting yourself and taking three steps backwards.’ 

Lastly, the Bondi personal trainer revealed how he built his body back up - after drinking some tank water while working in Byron Bay at a music festival in 2013 (pictured before and now)

Lastly, the Bondi personal trainer revealed how he built his body back up – after drinking some tank water while working in Byron Bay at a music festival in 2013 (pictured before and now)

Dylan (pictured with Caroline Groth) said he had to take 'baby steps' and work up to it slowly - he focused on his nutrition and training three times a week

Dylan (pictured with Caroline Groth) said he had to take ‘baby steps’ and work up to it slowly – he focused on his nutrition and training three times a week

Lastly, the Bondi personal trainer revealed how he built his body back up – after drinking some tank water while working in Byron Bay at a music festival in 2013.

Before he knew it, Dylan had contracted a bacterial infection and shed 17 kilograms within weeks:

‘I hadn’t weighed that little since High School,’ he remembered. ‘My mineral levels and protein were rock bottom, my blood pressure was 90/40 and my HR was 96 – all big problems in personal trainer land!’. 

'I shopped at the farmers' markets for fresh produce, and made sure everything I bought was organic and locally-sourced. I also treated myself like one of my clients, starting their fitness journey right from the very beginning,' he said

‘I shopped at the farmers’ markets for fresh produce, and made sure everything I bought was organic and locally-sourced. I also treated myself like one of my clients, starting their fitness journey right from the very beginning,’ he said

And so, Dylan started reading up on gut health – becoming determined to ‘make myself better with nutrition and training’.

‘I focused on my nutrition like I never had before,’ he said of the time when he got out of hospital. 

‘I shopped at the farmers’ markets for fresh produce, and made sure everything I bought was organic and locally-sourced. I also treated myself like one of my clients, starting their fitness journey right from the very beginning,’ he said.

‘In those first few weeks, I couldn’t train more than three times per week – but I persevered, took my time and slowly but surely I started to feel better.’

Fast forward three years and Dylan is feeling better than ever - he said he sees his story as a reminder to anyone who has fallen off the fitness bandwagon and is unsure how to get back on

Fast forward three years and Dylan is feeling better than ever – he said he sees his story as a reminder to anyone who has fallen off the fitness bandwagon and is unsure how to get back on

Fast forward three years and Dylan said he’s feeling better than ever.

‘I guess the point of all this is to serve as a reminder to anyone who has fallen off the fitness bandwagon and is unsure of how to get back on it,’ he said.

‘It’s definitely possible, even though sometimes you feel like there’s just no way. At the end of the day, our fitness journeys should be life long. They’re not just 12-week programmes or six-month memberships.

‘They’re something you should be able to do for the rest of your life – and that’s what I plan on doing.’

To follow Dylan Rivier on Instagram, please click here. You can also visit his website here

Read more at DailyMail.co.uk


Comments are closed.