For today’s partner workout with Ray I was feeling like I wanted to do a circuit type of workout. I decided on several short circuits (6 minutes in length) that consisted of 4 exercises with a 1 minute break between circuits or rounds. Each round would include something for legs, arms, core, and cardio. The goal is to do as many laps as possible within the time frame.
The awesome part about doing a circuit workout with a partner is that you need to keep your effort up the whole time so that they don’t lap you during the workout. Ray always started on exercise 1, while I started on exercise 3, but I had to WORK to make sure she wouldn’t catch up to me. We were literally dripping with sweat by the end of Round 5! All in all the whole thing took us about 35 minutes!
The Workout Details
Setup: 6 minutes per circuit, as many laps of the 4 exercises as possible. 1 minute break before moving on to the next round.
Round 1:
– Bicep Curls (12 reps)
– Sumo Squats (15 reps)
– TRX Mountain Climbers (24 total)
– Jumping Jacks (20 total)
Round 2:
– Barbell Dead Lift (12 reps)
– TRX low row (12 reps)
– X-Plank (16 total)
– Skipping (40 rep/jumps)
Round 3:
– Bulgarian Split Squats (16 total)
– TRX Tricep Extensions (12 reps)
– Bent Leg Jack-knife (10 reps)
– Jab & Cross punching combo (20 total)
Round 4:
– Fire Hydrants (12 reps each leg – 24 total)
– Goal Posts (15 reps)
– In-and-Out Planks (15 reps)
– Bench Hop-overs (25 reps)
Round 5:
– Glute Bridge with heels on bench (15 reps)
– Upright rows with dumbbells (12 reps)
– Russian Twists (30 total)
– Jump Squats (15 reps)
Most of the above exercises will be familiar, but there may be a few that you are unsure of. Round 1 as TRX mountain climbers, these are essentially mountain climbers done while your feet are in the TRX straps (start in a plank position with your feet in the straps and go). The x-planks in Round 2 have you start out in a high plank, and then you move one arm back to touch the opposite foot’s ankle (eg. right arm to left foot) moving your hips into the air to do so, then back down again to a good plank position. In Round 4, the way we do Goalposts is by having a weight in each hand (typically on the lighter side) and starting with your arms in front of you with your elbows bent to make a 90 degree angle. From this position, extend your elbows to move your arms up, then bring them back down to where you started, followed by moving your arms apart from each other and out to your sides while maintaining that 90 degree bend and then back again. This round also sees In-and-Out Planks which are when you hold a plank position but then step your feet out laterally one at a time and then back in again.
We found Round 4 the toughest but would love to know which one was hardest for you when you give it a try!
Tipsy T-Rexes Fitness 