Elite CrossFit athlete Tia-Clair Toomey recently wowed fans with her performance at the Rogue Invitational in Scotland, where she faced off against the best in the sport. Sharing highlights on Instagram, Toomey expressed gratitude for the “electric” crowd and the event’s organizers, stating, “THANK-YOU Scotland for a fantastic experience.” Known for her rigorous training, Toomey’s fitness routine combines strength training, cardio, and high-intensity exercises like pull-ups, jump rope, and running. In addition, she utilizes a fitness bike for low-impact cardio, supporting heart and lung health. As a dedicated competitor, Toomey shows that maintaining peak performance takes a mix of strength, endurance, and discipline, inspiring her followers to embrace a dynamic approach to fitness.
1. She Strength Trains
In her Instagram post, Toomey is seen lifting a heavy bag, which is a type of strength training exercise. According to The Mayo Clinic, strength training has a lot of benefits. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”
2. She Jumps Rope
Tia-Clair Toomey/Instagram
In her Instagram post, Toomey is also seen jumping rope. Piedmont states that jumping rope has a lot of benefits. “It’s an amazing total body exercise that engages all of the major muscle groups,” says Clinton Maclin, ACSM CEP-CPO, an exercise physiologist and safety coach at Piedmont Atlanta Fitness Center. “You can use it to warm up or as a stand-alone exercise, and it incorporates cardiovascular exercise and resistance training. You are guaranteed to burn more calories jumping rope for five minutes than you would walking on a treadmill for five minutes.”
3. She Does Pull-Ups
Toomey shared this workout video on her Instagram. One exercise she is seen doing is pull-ups. NASM states that pull-ups have a lot of health benefits. “Pull ups and chin ups are extremely effective when it comes to building upper body and back strength. Gradual progression over time will allow you to perform chin ups and pull ups with good form to reduce the risk of injury and to see the results that you’re looking for. Incorporate these exercises into your fitness routine for a fun yet challenging upper body exercise that’s sure to yield great results.”
4. She Uses A Fitness Bike
Tia-Clair Toomey/Instagram
In the previous Instagram video, Toomey is also seen using a fitness bike. According to Penn State PRO Wellness, using a fitness bike has a lot of benefits. “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.”
5. She Runs
Toomey likes to run to stay in shape. She shared this video of herself on the track on Instagram. Toomey captioned the post, “@rogueinvitational said there will be a possibility of being outside for a brief period of time. Please pack accordingly. First thing I packed were my @roka sunnies. 😎 Any guesses what we might be doing outside?”
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