Triple Trip Dip Station Workout 14 min

Dec
2012
29

posted by on Daily Workouts - 10-15 minutes

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First say Triple Trip 3 times really fast. ; ) It’s a workout that’s as fun as it’s name! This one is 14 minutes and 3 parts, each one has knee raise exercises done on the dip station. The first and third parts are the same and the goal is to do as many rounds of the exercise sequence as possible in 5 minutes. The time goes by really fast when you are racing against it. The second part in between these is a tabata interval round and for each work interval in it you do the same exercise. Your mission is to do the exercises quickly while keeping the best form you can while doing them.

Triple Trip Dip Station Workout

Workout Breakdown

This workout has 3 parts.

Part 1 and 3 – Rep Challenge

Do as many rounds as possible in 5 minutes of:

3 Squats
3 Push Ups
3 Knee Raises on Dip Station
3 Burpees

Part 2 – Tabata intervals
Set your timer for 8 rounds of 10 seconds rest and 20 seconds work and do this exercise for each work interval:

Squat and 2 Oblique Knee Raises on Dip Station (left and right)

 

If you do not have a dip station:

In parts 1 and 3 – after the squats and push ups roll over and do 6 crunches.

For part 2 – do a squat and then jump back to plank (push up) position and do 2 oblique knee tucks,  left and then right, bringing your knee in to the opposite side elbow and twisting your body for each one.

 

Workout on Video

 

My Reps

Parts 1 and 3 – I did just over 5 rounds in 5 minutes.
Part 2 – I did 4 reps in each of the 8 intervals.

 

Exercise Descriptions

Squats

 

Stand with legs shoulder width apart and squat down so that thighs are parallel with ground and then come back up to standing. Throughout the movement keep weight on the heel of the foot. Make sure that your knee never goes beyond toe. Most of your weight will be in back, so lean forward or reach out arms to counter the weight.

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Push Ups

 

Get into high plank position with hands on floor, arms straight, and lower your upper torso down to the ground and then push yourself back up to start position.

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Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.

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Knee Raises

 

Stand in middle of dip station and grasp handles, then straighten arms lifting yourself up off the floor, then bend legs bringing knees up towards chest as high as you can, then lower legs down to standing. This is one rep.

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Oblique Knee Raises

 

Stand in middle of dip station and grasp handles, then straighten arms lifting yourself up off the floor, bend legs at an angle and bring up knees towards your chest using your oblique (side ab) muscles, then lower legs back down to standing. 

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Have a great workout!

 

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