Personal trainer, bodybuilder and current Australian member of the Survivor Brawn tribe, Kerryn McGee reveals how she got torn apart.

It’s hard not to be amazed at the physical performances contestants achieve in the current season of Australian Survivor: Brains V Brawn.

In each episode, the two tribes compete against each other for immunity and reward challenges.

And they’re all trying to get one step closer to becoming the sole survivor and pocketing $ 500,000.


It can be exhausting to watch from the comfort of your home, but with a little careful planning and energetic use, we can all build a basic level of fitness to be survivor-ready – even if it’s far from one of your life goals, a candidate to become .

Jonathan LaPaglia, host of Australian Survivor, says: “While it is possible not to be very good at challenges and still win, it is difficult, especially in Australian Survivor where the challenges are focused on physical ability”.

“So you need to be in pretty good physical shape running, jumping and swimming,” he says.

“Hand-eye coordination is also a plus for the throwing elements.”

Being a versatile player requires brain and muscle balance, but if your only focus is on improving your fitness, there are a few things to consider.

Survivor All Star and Australian Survivor: Talking Tribal On 10 Play host Nick Ladanza says, “Before each game, my yardstick was whether I could climb six flights of stairs and not get bloated.

“When I couldn’t, it was back on the treadmill to work on my cardio. Usually swimming is what upsets participants the most. Before the game there is a physical test with a swimming test and you must be able to complete 200 meters without a break.

“This is a good guide for would-be shipwrecked people or people who want to hone their inner survivors.”

Here, personal trainer, bodybuilder and current member of the Brawn tribe Kerryn McGee gives her expert tips to improve your pandemic fitness.


McGee says that despite her regular strength and cardio training prior to the show, swimming was an aspect of fitness she wasn’t prepared for.

“I can sprint for hours, but when I jumped in the water, it just pissed me off. It’s really a different kind of fitness, ”she says.

To deal with this, McGee added sprints to her bodybuilder workout to increase her cardio fitness.

“To improve my stamina and grip, I did a lot of farmer walks where you hold a kettlebell, hold your core and start running.

“I also did a lot of pull-ups and static hoops to build my core strength.”


Focus on holds like planks, squat holds, and push-up holds. For the squat, get into a deep squat and hold it for as long as possible. Stand up, then squat down again. Repeat six to eight times.


Try farmer’s walks, pull-ups, and slopes. Hang on the pole for as long as you can. This will improve your grip strength and is a great way to build from scratch.


Planks and hoovers are best. The trick is to hold the hover for as long as possible, past the point where you would normally knock out. It’s about pushing yourself. You can’t stop in Survivor, so don’t stop at home. More than anything, it is a mental game.


The best way to build cardio at home is through sprints. Sprint at intervals: 10 seconds as hard as possible, 30 seconds rest, then 10 seconds as hard as possible. Repeat for five to 10 minutes. Walking is so good for your fitness and muscles too – don’t underestimate a good walk.

Australian Survivor: Brains v Brawn will air at 7:30 p.m. on Sunday, Monday and Tuesday.