My Favorite Backyard Fitness Circuit
Make Your Backyard Your Gym!
The other day I was craving a fun, but hard workout. Sick of working out at the gym, I decided to create an outdoor circuit. I strapped a TRX to a tree behind our house, a fitness ladder and cones on the driveway. It took only three minutes to set the entire fitness circuit up and I was immediately off and working out!
Here’s my workout:
The Warm Up
1. Walking or light jogging (3 minutes)
2. TRX Squat (x10)
3. TRX Modified Pull-up (x10)
The Circuit
4. TRX Squat (x15)
5. TRX Back Row (x15)
6. TRX Rear Deltoid “T” Fly (x15)
7. TRX Back Row (x15)
8. TRX Bicep Curl (x15)
9. TRX Chest Press (x15)
10. TRX Triceps Press (Extension) (x15)
9. Multidirectional Ladder Drill
Started with feet on left. Jumped diagonally into ladder with one foot and then the other. Then moved to the outside. Each movement was quick and light.
10. Safety Cone Shuttle Run Drill
I positioned 10 small safety cones approximately 8 feet apart each. I ran to the first cone, quickly squatted and touched the cone and ran to the start position. I immediately ran past the first cone and touched the next cone and ran back tot the start position. I kept running to the next cone in line and returning to the start position until I completed the entire set.
Equipment needed:
A. TRX by Fitness Anywhere
B. Multidirectional (Agility) Ladder
C. Safety or athletic performance cones
Note: My husband uses 18-inch cones that he purchased from a hardware store. I use small athletic field cones that are light and collapsible. I purchased my cones at a sporting goods store.
Remarks:
Are you located in the San Francisco Bay Area and want to train like the military? We have the longest-running Boot Camp fitness program in the U.S. We would love to have you try it out! Contact me at Stephanie@STARTfitness.com for a free two-day pass, or sign-up on our Web site at www.STARTfitness.com.
Looking for a career that can move with you? Become a certified personal trainer! For information on earning an accredited fitness certification, visit the American Council on Exercise website. Military programs and discounts available.
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More from: Stephanie Weichert
Published author, Strategic Director of START Fitness and military wife. Stephanie Weichert became the Strategic Director of START in 2001 and developed and co-produced the Operation Fit to Fight™ fitness series. She has written health and fitness articles for GX® magazine (circ. 375,000), Foundations (circ. 400,000), Hooah! (circ. 6.5 million) and Military Spouse Magazines (circ. 60,000). She co-developed a tactical fitness instructor training and testing program for the Army National Guard. Stephanie comes from a strong Water Polo background where she achieved the All-Valley goalie, co-MVP and Coaches Award. She is certified in Personal training through the National Academy of Sports Medicine and has a B.A. in marketing from SFSU.
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Great workout, Stephanie!
That TRX is a wicked piece of kit, we have one in the gym and have done a YouTube vid on it. I have seen people get hurt using it though. Have you tried the indo board?
Roland,
it is much more difficult to hurt yourself with a TRX than with an indo-board.
Balance boards are great for fitness as they help you weak up and strengthen those small muscles around the main muscles that do not work with a gym-machine — so its great for core and leg strengthening — however its much more easy to hurt yourself either by falling and damage your wrist or sprain your ankle etc.