Tired of the same ol’ exercise routine? If you’re looking to add a little more excitement to your daily workout, look no further. Whether you’re focusing on cardio, weight training, or flexibility training, the turf area is a great place to interrupt traditional workouts and add some adventure to your fitness journey.
In this article, we’ll explain what turf area workouts are and explore our favorite turf exercises so you can take your fitness journey to a whole new level.
What is a turf workout?
Unlike traditional resistance training methods that use machines or free weights, turf workouts allow the body to engage in physical activity across different planes of motion and with different equipment. It enhances performative results in areas such as:1
Another aspect of gym turf workouts? They do not differentiate cardiovascular endurance or strength training. Rather, they combine the two for an effective total body workout.
On Turf, you can train with a variety of equipment, including:
- Agility ladder
- plyo box
- Tractor wheels
In addition, you can also use the turf areas to do body weight exercises, stretches or core work. Either way, it’s the versatility of the turf area workout that makes it They are suitable and effective For people of all ages and fitness levels.
So, without further ado, let’s dive into our top three turf workout recommendations.
The #1 sled workout
Sled workouts are a great way to work the upper and lower body and strengthen your core while getting your heart rate up. The amount of weight you add to the sled will depend on whether you’re focusing on building strength, speed, or endurance. Or, if you’re a beginner, you don’t need to add any weight.
Here are some ways you can incorporate sled turf workouts into your fitness routine:
- Push the sled – Position yourself behind the sled, and grip the poles firmly with each hand, positioned near the top of the bars. Make sure your arms are straight, your hips are bent and your core is tight. Then, push with your feet, moving the sled forward.
- Rabbit hops – Position yourself in the same way as for a sled push, but make sure your back is straight and your feet are shoulder-width apart. When you’re ready to start, push the sled forward and take small hops. These short jumps will burn more calories and focus extra on your legs and glutes.
- Pull the opposite – Add some pulling action to the mix by pulling the sled. You can use bars or TRX straps to do this. Get into a squat position, and pull the sled toward you while walking backwards, keeping your back straight and your core tight while maintaining your squat.
#2 Agility Ladder Drills
The Agility Ladder Drill is not just for soccer and football players, but anyone interested in improving their speed, coordination and balance. Agility ladders are also ideal before starting exercise, as they help raise your heart rate, loosen your muscles and ligaments, and improve your overall reaction rate.
Here are some drills you can do with the agility ladder on turf:
- Short hops – This drill is one of the most basic for the agility ladder. You start by jumping from one square to another, landing on each square with both feet Continue this down the entire length of the stairs.
To switch it up and burn each leg more deeply, try going down the length of the ladder using one leg and then coming back up with the other. Doing this will challenge your core strength and balance.
- high knees – Try to raise your knees down the full length of the stairs, placing one foot on each square as you do. In your starting position, place your feet hip-distance apart and lift one knee with the opposite arm, then switch to the other knee. Use your arms to build momentum and remember to bring your knees up to waist height with each high step.
- Hopscotch – It may bring back some childhood memories. Start by placing your left or right foot on the first box. Then, jump and straddle the second box, landing both feet outside the ladder. Jump on your opposite foot, landing on the third box of the stairs. Repeat this down the entire length of the stairs.
#3 Battle rope exercise
Battle rope exercises are a great way to burn fat, build strength, and get a kickass cardio workout—and you don’t have to be a Spartan to do them!
Let’s take a look at some of our favorites:
- Double arm bilateral waves – Start in an upright position with your knees slightly bent. Grab a rope in each hand, making sure your shoulders are back and your core is tight. Allow for some slack in the rope, then swing both arms simultaneously. Your arm movement should not reach below the knee or above the shoulder.
- Double arm wave with burpees – If you want to spice things up a bit, squat a little deeper than the previous pose while doing your rope swing. Then, after three to five wave motions, release the ropes and jump into a push-up position, perform a burpee and repeat.
- rope slam – Start in the same position and use the same form as in the first example, but this time use your legs and feet to lift the rope over your head. When the ropes are at their highest level, slam them into the turf and repeat the same motion.
Turfs Up at Choose Fitness
Whether you’re a professional athlete or a fitness enthusiast, turf workouts have many benefits, from strength training to resistance. A Choose Fitness, we offer large indoor and outdoor turf areas at dozens of our locations across the Southwest. See what it’s like to swing a battle rope, push and pull a sled, or use the agility ladder to combine your strength and cardio training.
Or, use the turf for body weight exercises, yoga or stretching.. You can always change up your routine and incorporate different exercises together like pullover exercises, full body HIIT workouts, Bayer workout, Fitness classand more The possibilities are endless, and the journey is yours—but it all starts with a simple online search at Chuze Fitness.”gym near me”
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
- ACSM’s Journal of Health and Fitness, 14(6), 24–30. Functional Training: Fad or Here to Stay? https://journals.lww.com/acsm-healthfitness/Fulltext/2010/11000/FUNCTIONAL_TRAINING__Fad_or_Here_to_Stay_.8.aspx