In this blog series, we have discussed the benefits of building strength and stamina as a dinosaur trainer. In the last post, we discussed actor Chris Pratt’s training methods to prepare for his role as Owen Grady, raptor trainer in the Jurassic World films. In the movies, there is plenty of running, jumping, and climbing that these characters must do to stay alive, and actors like Pratt need to perform all the physical feats that come with it.

We know the world is not constructed like Isle Nublar, where dinosaurs run amuck and chase you around in circles but being fit enough to do that is achievable. Try these simple workouts to build up your strength to the point of prehistoric perfection.

Bench Press


  1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
  3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, place the bar back in the rack.


*** Always use a spotter and don’t bounce the weight off your chest. Be in control of the weight always.




  1. Perform six pushups, then lower your body into the bottom position so your chest is just above the floor.
  2. Hold for six seconds, then perform five more pushups followed by a five-second hold in the bottom position.
  3. Continue counting down.


  1. Grasp the bar with hands outside shoulder width and palms facing away from you.
  2. Use your legs to jump into the top position of the pull-up, so your chin is over the bar.
  3. From there, slowly lower your body down to a dead hang. Try to make it last five seconds.



  1. Stand with your head facing forward and your chest held up and out.
  2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
  3. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  5. Keep your body tight and push through your heels to bring yourself back to the starting position.

Leg Press 

  1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (make sure that you do not lock your knees).
  3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  4. Pushing mainly with the heels of your feet and using your quadriceps, go back to the starting position as you exhale.
  5. Be sure to lock the safety pins properly once you are done.


Whether you’re running from dino clones or need to scale enclosure walls, incorporating these exercises into your workout routine will increase the difficulty (and benefits) of your strength training. Stop on in Anytime Fitness Lake Geneva to get started with us today! Be sure to check us out on Facebook @Anytime Fitness-Lake Geneva, WI and on Instagram @AnytimeLG.

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