Bored of the same ol’ exercise routine? If you’re looking to add a little more excitement to your daily workout, look no further. The turf field is a great place to stop traditional workouts and add some adventure to your fitness journey, whether you’re focusing on cardio, weight training, or flexibility training.
In this article, we’ll explain what turf field workouts are and find our favorite turf exercises to help you take your fitness journey to a whole new level.
What are turf workouts?
Unlike traditional resistance training methods that use machines or free weights, turf workouts allow the body to engage in physical activity with different planes of movement and different pieces of equipment. It increases demonstrable results in areas such as:1
The flip side of gym turf workouts? They don’t separate 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 area to perform bodyweight exercises, stretches or core work. Either way, it’s the versatility of turf field workouts that make appropriate and effective For people of all ages and fitness levels.
So, without further ado, let’s dive into our top three turf workout recommendations.
#1 Sled Workout
Sled workouts are a great way to exercise the upper and lower body, and strengthen your core while getting your heart rate up. How much 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 have to increase the weight at all.
Here are some ways you can incorporate sled turf workouts into your fitness routine:
- sled push Position yourself behind the sled, and grasp the poles tightly with each hand, placing them near the top of the bars. Make sure your arms are straight, your hips are bent, and your core is tight. Then, push off with your feet, propelling the sled forward.
- Bunny Hops Position yourself as in a sled push, but make sure your back is straight and your feet are shoulder-width apart. When you’re ready to start, do small hops while pushing the sled forward. These shorter jumps will burn more calories and put extra focus on your legs and glutes.
- reverse drag – Add some pulling action to the mix by pulling the sled. You can use either a bar or TRX straps to do this. Get into a squat position, and walk backward to pull the sled toward you, maintaining your squat while keeping your back straight and your core tight.
#2 Agility Ladder Exercises
Agility ladder exercises aren’t just for soccer and football players, but for anyone interested in increasing their speed, coordination and balance. Agility ladders are also an ideal way to warm up before starting a workout because they help elevate your heart rate, loosen your muscles and ligaments, and improve your overall reaction rate.
Here are some exercises you can do on turf with an agility ladder:
- short hops , This drill is one of the most basic for the agility ladder. You start by jumping from one square to the next, landing with both feet on each square. Continue this the entire length of the ladder.
To switch it up and give each leg a deeper burn, try using one leg to sprint down the length of the ladder and then return to the other leg. Doing so will challenge your core strength and balance.
- Above the knee Try doing high knees down the entire length of the stair, placing one foot on each square as you do. In your starting position, stand with your feet hip-distance apart and lift one knee with the opposite arm, then switch to the other knee. Use your arms to generate momentum, and remember that your knees should reach waist height with each high step.
- hopscotch – It might bring back some childhood memories. Begin by placing your left or right foot first on the box. Then, jump and squat on the other box, landing both feet on the outside of the ladder. Jump on your opposite foot, placing it on the third box of the ladder. Repeat this down the entire length of the ladder.
#3 Battle Rope Exercise
Battle rope exercises are a great way to burn fat, build strength, and get a great cardio workout—and you don’t even have to be a Spartan to do them!
Let’s take a look at some of our favourites:
- double arm bilateral wave , Start in an upright position with your knees slightly bent. Hold a rope in each hand, making sure your shoulders are back and your core is tight. Give some slack in the ropes, then swing both arms together. Your arm movement should not reach below the knees or above the shoulders.
- Double Arm Wave with Burpee – If you want to spice things up a bit, sit a little deeper than in the previous pose when swinging your ropes. Then, after three to five waves of movement, release the ropes and jump into push-up position, burpee and repeat.
- jump rope – 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 ropes above your head. When the ropes are at their highest, slam them down 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 training. On chuz fitness, we offer large indoor and outdoor turf fields at dozens of our locations throughout the Southwest. See what it’s like to swing battle ropes, push and pull a sled, or use an agility ladder to combine your strength and cardio training for a transformative total body workout.
Or, use the turf for bodyweight exercises, yoga, or stretching. barre workout, exercise classes, even more. The possibilities are limitless, and the journey is yours—but it all starts with a simple online search by visiting Choose Fitness.”gym near me,
Annie Chuze is the Vice President of Fitness at Fitness and oversees the Group Fitness and Team Training departments. He has a 25+ year career in club management, personal training, group exercise and coach training. Annie lives in San Diego, CA with her husband and son and enjoys hot yoga, snowboarding, and all things cool.
- 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