Today’s workout is a highlight on your abdominal muscles. This workout is split into the two partners. Partner A is focusing on their abs, and Partner B is completing a full body. The partners switch sides for each round. Partner A is keeping pace with partner B, so as partner B is switching to the next exercise that is when Partner A will also switch. Partner B is going to do all the exercises in each round, while Partner A will go through their list twice.
An Example:
As Partner B completes bicep curl, Partner A is holding a plank. Partner B moves on to do Tricep Extension on the TRX, Partner A does flutter kicks until Partner B is finished their reps. Partner B moves on to hammer curl, and Partner A will do heel taps until Partner B finishes hammer curl. As Partner B moves on to squats, Partner A goes back to holding a plank. They switch like this until Round 1 is complete for Partner B, then they will switch so that A will be doing the full body and B will be working abs.
The Exercises in this workout are:
Round 1
- Plank (until partner B is done)
- Flutter Kicks (until partner B is done)
- Heel Tap (until partner B is done)
- Bicep Curl (x12)
- TRX Tricep Extension (x12) (if you don’t have TRX- complete with free weights)
- Hammer Curl (x12)
- Squats (x15)
- Calf Raise (x15)
- Bulgarian Lunge (x10/each leg)
Round 2
- Wall Sit (until partner B is done)
- Plank Walk-Outs (until partner B is done)
- Russian Twist (until partner B is done)
- Goal Post (x8)
- Shoulder Press (x10)
- Front-Side Raise (x8)
- Front Row (x10)
- Deadlift (x10)
- Deltoid Fly (x10)
Round 3
- Wall Taps (until partner B is done)
- Plank Dips (until partner B is done)
- V-Sit Leg Out (until partner B is done)
- Skull Crushers (x15)
- Push-Ups (x10)
- Tricep Kickback (x10)
- Glute Kickbacks (x10/each leg)
- 3-point lunge (x8/each leg)
- Glute Bridge (x15)
Round 4
- Reverse Crunch (until partner B is done)
- Toe Taps (until partner B is done)
- Toe Drop (until partner B is done)
- Pec Fly (x10)
- Chest Press (x12)
- Diamond Push-Up (x8)
- Low-Row (x12)
- Supermans (x15)
- Plank+Front Lift (x8 total)
Reference
Flutter Kicks: Laying on your back with your feet just off the ground, you will move your legs as if you are doing flutter kicks while swimming. Moving one leg up and the other down and then alternating.
Heel Tap (Ankle Tap): Extend your arms outward at the sides of the body. This is the starting position. Start the movement by contracting your abdominals and crunching across to the left side of your body. Touch your left hand on your left ankle as you squeeze the abs
Bulgarian Lunge: Starting in a lunge position with your back leg elevated on a bench (or stair- whatever you have available) you start the exercise by bending the front leg until you glute is level with the bench. Then straightening the front leg again.
Vit-Sit Leg Out: Starting in a seated position with your knees bent and feet off the floor. Your chest should be open and lifted. With your arms by your sides, slowly unfold from your seated v by simultaneously lowering your torso and legs toward the floor. Stop when your legs are around a 45-degree angle, or when you feel your lower back arch away from the floor. Be sure to keep your head and shoulders off the floor and your lower back pressed into the floor. With your core tight and tucked, use your abs to return to the starting position.
3-Point Lunge: Start with feet shoulder width apart. Step forward into a front lunge. With the same leg step back and into a side lunge, then immediately step back to the center and then into a reverse lunge. Come back to start position and repeat on the other side
Reverse Crunch: Lie on your back, arms by your side with palms facing down (to help create balance needed for the lift). Bend your knees at 90 degrees and lift your feet up so your thighs are perpendicular to the floor. Pressing into your palms and engaging your core, lift your hips off the floor as you crunch your knees toward your chest. Hold the crunch at the top of the movement, then begin to lower your hips, controlling the descent and not letting your back arch off the ground.
Toe Taps: Laying down on the floor with your knees bent and arms at your sides, you will lift both feet off the floor and extend your legs up. Fully extend your arms until your fingertips are pointing towards your toes. Do a crunch so that you are closing the distance between your toes and fingers, (trying to touch your fingertips to your toes). Slowly lower your torso and arms back to the starting position and keep your legs in the air
Toe Drop (Heel Drop): Laying on your back with your hips and knees at 90 degrees. Slowly lower your right leg until your toe touches the floor and then return to the starting position. Repeat on the other side. Make sure your shoulders stay on the ground.
Tipsy T-Rexes Fitness 