We will have you feeling dinoSORE
If something stands between you and your success, move it. Never be denied.
— Dwayne “The Rock” Johnson
So you’ve decided it’s time to get in shape: well you’ve come to the right place. We are not fitness models, nor do we really have any qualifications. We are just average girls trying to make ourselves better. So if that sounds like you, give our workouts a try. We promise: you’ll sweat like crazy.
This timed workout has you moving through exercise stations complete with transition movements (think bear crawls, walking lunges etc) to set a time record. You then go through the circuit again trying to beat your time from the first round. Guys, it was TOUGH! Ray and I did not stop moving/working the entire time, and half-way through I thought I was legit going to melt into the floor. The stations were a mix of full body resistance and cardio. We expanded into the family room as well as in the gym to be able to fit in all nine stations.
The white board picture shows the general idea for each station, including where they were located, but the stations also had instructions of the exercises to be done there and the transition movements you had to do to go to the next one. After one lap through, we recorded our times, and then did a second lap to beat those times. Both Ray and I managed to keep the laps around or under 15 minutes, making this a nice 30 minute full body workout.
Reference:
Plank Front/Side Raises:
From a plank position, raise one arm forward holding a weight, lower the arm, raise it out to the side, then lower again
Donkey Kicks:
Kneeling on all fours (arms beneath shoulders, knees beneath hips), keep right nee bent at 90 degrees and lift knee up to hip level. Bring back down and repeat with left leg.
Tricep Dips:
Position your hands shoulder-width apart on stair. Slide your butt off the stair with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Press down into the stair to straighten your elbows, returning to the starting position.
Bear Crawl:
Start on all fours, flex and tuck your toes so they are griping the ground. Shift back onto your toes to lift your knees off the ground by about 1-2 inches. From this position move forward by extending your right arm and left foot, then altenrately, your left arm and right foot. Try to keep your back level the entire time while crawling forward.
Back Squats:
Keep your legs shoulder width apart and rest the barbell on your shoulders behind you. With the weight supported drop into a squat, then push back up to standing.
Dead Lifts:
Stand with your legs shoulder width apart. Bend over and grab the bar at shoulder width. Drive through your legs to lift your chest up, straighten lower back, and stand up with the weight.
Russian Twists:
Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor (to modify, keep the feet on the floor). Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to centre. and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
Shoulder Press to Tricep Extension:
Start by holding the dumbbells at your shoulders and extend arms straight up (this is the shoulder press). When your arms are extended, bend your elbows to bring the weights behind you, then extend back upwards (this is the tricep extension). Bring the weights back down to your shoulder level starting position to complete one rep.
Sumo Squat:
This squat is done with your feet further apart than shoulder width. Make sure your toes and knees are pointing outwards and bend your knees to sink into the squat. In the walking version, when you stand up from the squat, pivot on your left foot and bring your right foot around (180 degrees) so you are in your starting position but facing the opposite direction and have moved some distance laterally.
Side Plank with Arm Extension:
From a side plank, hold a weight with the arm that is on top. Raise the weight up to the ceiling then back down to the floor.
Step-Ups:
Standing in front of a bench, step-up with your right foot, followed by your left foot. Come back down with right foot then left foot. To switch sides, simply step up (and back down) with your left foot first.
TRX Knee Tuck:
To start, place your feet securely into the foot cradles positioned directly under the anchor point. Apply downward pressure with the tops of your feet by flexing your ankles, holding yourself in a high plank. Bend your knees to bring your feet towards your chest, then push back out to the starting position.
TRX Hamstring Curl:
Sit facing the TRX system and place your feet into the stirrups heels first. Lay back flat against the floor with your legs extended (and heels in the stirrups). Raise your hips off of the floor, holding your weight in your heels and keeping your core tight. Curl your heels back towards your butt. When your knees are at 90 degrees, pike your hips up towards the ceiling. Lower your hips back down and extend your feet back out straight, into the start position.
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
Round 2
Round 3
Round 4
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.
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!
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!
These are a couple of our original workouts. We will post descriptions of the them in their own posts, however we thought having them all together for quick finding is best!
Hello! Welcome to our blog. My name is Ray and I am one of the Tipsy T-Rexes. I am 24 years old and fitness has played a huge role in my life. I’ve participated in many health and fitness related programs, as well as work in a healthcare career. I played sports my whole life, including for the varsity basketball team at my college. After I finished school, I was no longer participating in high level athletics and I slowly let my fitness go. I gained about 15 pounds in my first year of no sports, and after that I started to struggle with my mental health. I have been working on myself and working for the last year to get myself back. I am now back into a better routine and I am starting to see results. My goals for my fitness journey are to maintain my strength and continue to make progress improving my techniques, fitness planning and nutrition. So follow along with me on my journey.
Hello! I’m Kate, welcome to our blog! It has just been over the last few years that I have really gotten into caring extensively for my health and fitness. Once I reached 30+ territory, I noticed that I would definitely need to make some changes to counteract my slowing metabolism! Growing up, I danced competitively and played on various high school sports teams (field hockey, rugby, etc) but stopped doing so when I started university. I was in post-secondary for quite a few years (undergrad, grad school, and teachers college) and it wasn’t until I started my teaching career that I got back into sports through coaching some of my school teams. I started getting into running first in order to help my very active fur-baby (a border collie named Rogue) burn off some steam! We completed a “Couch to 5k” program and have ran a few 5Ks together. Wanting to up my resistance training, I joined a few gyms and programs over the years to see what I liked and what I didn’t. I took the opportunity when renovating our basement to make a home gym and invited Ray to start doing some weekly partner workouts with me. We took turns designing/planning each of our workouts and over the year we have come up with some really fun and tough workouts that we wanted to share with you all! Hope you enjoy them as much as much as we have!
Tipsy T-Rexes Fitness