The Stick Burpee Challenge, With Cover Guy Hendrik Hoogenboezem

Because regular burpees aren't hard enough.


Thaaqib Daniels |

Our October Cover Guy Hendrik Hoogenboezem is a South African personal trainer who’s based in Dubai (basically down the street, right?). He took over the Men’s Health Instagram not too long ago, and showed us what a day in his life looks like. From workouts to meal tips, here’s what we learned from Hendrik’s IG takeover:

A Pull Day Workout

View this post on Instagram

A post shared by Men’s Health South Africa (@menshealthza) on

“I normally split my weekly training programs into a Leg day, a Push day and a Pull day. This way I can work all muscle groups twice a week with a rest day in the middle,” Hendrik posted.

This is his Pull Day Workout:

Wide Grip Lat Pulldown: 12-10-8 reps (47-57-67kg)
Close Grip Lat Pulldown: 12-10-8 reps (57-67-77kg)
Rope Pulldowns: 12-12-12 reps (40kg all sets)
Neutral Grip Machine Rows: 12-10-8 reps (47-57-57kg)
Underhand Grip Machine Rows: 12-10-8 reps (57kg for all sets)
Rack Pulls: 10-10-10 (60-100-100kg)
Back Extensions: 10-10-10 reps (20kg Plate)
Rear Delt Flies: 12-10-8 reps (8-14-14kg dumbbells)
Straight Bar Bicep Curl: 12-10-8 reps (20-30-35kg Bar)
Preacher Curl: 12-10-8 reps (30kg for all sets)
Concentrated Curl: 8-8-8 reps (14kg for all sets)

“The weight might not always be my 100% max, but what is important, is that you work the specific muscle and concentrate on contracting that muscle as efficient as possible. Mind muscle connection is vital for someone that wants to develop their body.”

Related: These 6 Workouts Will Give You A Ripped Stomach Like This Cover Guy

The Stick Burpee Challenge

So you’re probably wondering what exactly Jade Ashley Palmer is doing. Well, that’s the Stick Burpee Challenge. It’s your normal burpee, just with an added twist – a stick, held behind you by your elbows. Still not sure what it’s supposed to look like? Just watch:

How many do you think you can do? Take a video, post it on Instagram with #stickburpeechallenge and tag us (@menshealthza) so we can check it out.

Related: Lessons From Josh Capazorio’s Instagram Takeover

The Overnight Breakfast

View this post on Instagram

Want a great nutritious and healthy kickstart for the day? Try my (@hendrik_hoogen) overnight oats. You’ll need: – a Glass Jar – 50 – 70g Rolled Oats – 20g Flaxseed Powder – 1 Serving Protein Powder (choc is my fave) – 1 Med Banana – 30g Frozen Berries – 200ml Almond Milk – 100ml Water (Fluids depends on Protein Powder and how well it mixes) – How its done: First add the oats, flaxseed and protein powder together and make sure it’s mixed well. Mash the banana 🍌 with a fork and add it with the frozen berries 🍓 to the container. Then pour your almond milk🥛and water💧while mixing it all together. Make sure all the ingredients are properly mixed. Seal and leave in the fridge overnight. Next morning you can expect a delicious and easy breakfast 🙌🏼 Enjoy! Thank me later 😉

A post shared by Men’s Health South Africa (@menshealthza) on

Hendrik gave us his recipe for overnight oats. It’s so easy to make and full of all the nutrition you need to start the day.

Related: The 7 Day Meal Plan To Get Ready For Spartan Race

Hard Work Pays Off

View this post on Instagram

1 LIFE-GOAL☝🏼 .. HIT TWICE✌🏼 . I remember dreaming about being on a Men’s Health Magazine cover years ago, never thinking that I would actually be able to make it onto one in my lifetime. I thought it would only remain a dream. But now, for the second time this year I have achieve one of my biggest goals of my life, if not the nr 1 goal. And I could not be happier 😁 This just shows that the harder I work ..the luckier I get 😋 so I’ma keep on working my ass off and hopefully it will all keep coming back to me. . Thanks @menshealthza for featuring me on the @menshealthmag cover for October 2018 issue. No word will ever be able to explain what this means to me🙏🏼 . 📸 : thanks to @garrethbarclayphoto 🎯 for your remarkable talents and to @robdcilliers 🎬 for orchastrating it all 🙏🏼 And I am sure you have a great team behind you🥇 . #menshealthza #menshealthmag #menshealth #southafrica #fitness #fit #fitspo #fitfam #train #training #muscle #flex #ripped #abs #shredded #health #wealth #inspiration #movitation

A post shared by Hendrik Hoogenboezem (@hendrik_hoogen) on

On his last post for us, Hendrik gave our followers some words of motivation.

“If I can leave you with one last tip for the day, it will be this: Remember that once I had a dream to be on a Men’s Health cover. Maybe that is your dream, too. I never though it would actually become true, but I kept on working as hard as I possibly could and thanks to some kind of higher power, I have achieved my greatest life-goal ever. I will keep on working hard forever and so should you. Your dreams can never be too big.”

Related: MH Cover Guy Lee Thompson’s Guide To Being Insta-Fit

READ MORE ON: advice build muscle Cover guy Fitness food guy wisdom instagram motivation Muscle social media tips training workout