Home-Based Full-Body Workout Shared by Tia-Clair Toomey-Orr, Ideal for Fitness Enthusiasts Looking for Gym-Alternatives
Tia-Clair Toomey-Orr Shares Home Workout for CrossFit Enthusiasts
Tia-Clair Toomey-Orr, a four-time CrossFit Games champion, has shared a challenging yet accessible 16-minute home workout that requires no equipment. The workout, originally streamed live on CrossFit Waterside, is designed to build functional strength and elevate heart rate.
The workout is an EMOM (Every Minute On the Minute) workout, consisting of four exercises performed over four rounds. Each round starts with a different exercise, and the participant must complete the prescribed reps before resting for the remainder of the minute. The workout can be done with just a mat and some space, making it ideal for home training.
The exact exercises and their rep counts were not detailed in the sources, but given Toomey-Orr's CrossFit background, they are likely to be compound bodyweight exercises. These types of exercises are great for building functional strength and raising heart rate, making them perfect for a high-intensity workout.
To perform the workout, participants should start with a warm-up, followed by the EMOM workout. After the workout, it's recommended to do some static stretches to prevent delayed-onset muscle soreness the following day.
Here's a breakdown of the workout:
- Minute 1: Max hand release push-ups (from knees)
- Minute 2: Max jumping lunges or alternating lunges
- Minute 3: Max burpees
- Rest or 30-second hollow hold (Minute 4)
The workout is intended to be challenging but at a maintainable pace. Toomey-Orr advises working at a pace that allows for effort while preserving stamina for the full 16 minutes.
With the CrossFit Games currently underway, Toomey-Orr's home workout offers a great opportunity for CrossFit enthusiasts to train like a champion without needing expensive equipment or a gym membership.
Science suggests that high-intensity workouts like this EMOM routine, which combines health-and-wellness practices such as exercise and push-ups, can significantly improve fitness-and-exercise performance and overall well-being. By following Tia-Clair Toomey-Orr's challenging yet accessible home workout, CrossFit enthusiasts are not only training like a champion but also contributing to their personal science of health and fitness.
