The training and routine of Denham Hitchcock - journalist Clark Kent

Denham Hitchcock is a famous Australian journalist who has an enviable physique like Clark Kent. Denham presents the program "Sunday Night" on channel 7.

At the age of 44, Denham's life changed drastically at the age of 14 when his father suffered a serious accident in a river: "He hit shallow water and managed to take the third dip". His father was hospitalized for four months and returned home quadriplegic: "In the short term, I grew very quickly. I became the man of the house much earlier than expected." The famous journalist continues: "I consider myself lucky. Bad things happen to good people. This is the world, but it is the way you deal with it that differentiates it. You can't use it as an excuse. I've seen too many people doing this."

In better form of other fellow journalists, his physical form was achieved with a lot of motivation and willpower: "Honestly, I never had a personal trainer, nor someone to guide me in the routines or tell me what I should do".

"I love being outdoors, so I try to do physical exercises outdoors. I do the exercises I do because I like how they make me feel," says Denham. The routine "when I'm in Sydney, workouts are a combination of weight sessions and pull-up series before starting the central part of cardio training: running on the soft sand of the beach and surfing," he says.

For Denham there are no excuses not to train and be in excellent physical shape: "If you have two square meters to work, you can do 12 burpees with jumps every minute for 10 minutes, and I guarantee it will be one of the most difficult exercises you have ever done."

The journalist loves foods that feed his muscles and has no interest in sweets: "Even when I was a child, my birthday cake was a lamb roasted with candles". Despite this, he is not a fanatic of health and well-being: "I am by no means a fan of health. Friday night is tequila night with my girl. We went out to the party."

The clock does not stop and therefore, as Denham says, we have to enjoy all the moments we have: "Make him count in everything you do! This means approaching that girl you like so much; it means that if there is a job you want, go get it; it means surfing in Teahupo'o. Don't die to want it, do it, fuck it!"

Training

1. Triceps funds

“Support the weight of your hands and feet on two stable surfaces. Bend your elbows and lower until your arms form an angle of 90°. Squeeze the triceps and hold. Return to the starting position. Do 3 sets with as many repetitions as you can.”

2. Pine push-ups

"Put your hands and head on the floor and rest your legs on the wall. Extend your arms and go down slowly. Keep up with this tension for a few seconds. Push it up. Make 3 sets with the possible repetitions.”

3. Burpees with heels

"Do a squat, put your hands on the floor and throw your legs back in a table position. Make a flexion, take your feet for your hands and jump. Make 5 sets of 12 repetitions. Rest 30 seconds between the series.”

4. Table pull up

"Sugge a table and grab it underneath, feeling your body weight on your back and biceps. Keep your body straight, strain your muscles and get up until your biceps are completely contracted. Do 3 sets with as many repetitions as you can.”

5. Sprints on stairs

“Look for long stairs and do a 30-second sprint, climbing the stairs two by two. Recover when you go down and repeat. Make between 6 and 10 sets. Who knows? The same as you are towerrunning.”