The days of expensive gym equipment being the standard in the fitness industry are over. With the rise of functional training to the forefront of workout programs, there is no need to spend a ton of money on overpriced equipment or a costly gym membership again.
Sure, those weight stack machines are great for any athlete or fitness enthusiast looking to get a quick burn or drop set at the gym, but the foundation of a challenging workout is either with free weights or functional training.
A perfect example of functional training is tire training. It trains the body to use muscles for activities that would be performed in everyday life.
Tire training helps everyone from athletes looking to get an edge on the competition to anyone just looking for a fun and different outdoor workout.
The only equipment needed for a great tire workout is a truck or tractor tire and a sledgehammer. You can always stop in at a commercial or industrial tire shop and ask if they have any scrap tires that you can take off their hands. Many times they are happy to oblige.
Here is a full body workout consisting of nine exercises that can be performed using a tire:
Tire Flips- Squat down with a straight back and grab underneath the tire. Next, deadlift the tire up, keeping the back straight. Step in as you push the tire forward flipping it on its other side. Repeat for a set of 15 repetitions.
Tire Pushups- Place hands shoulder width apart on a tire laying on its side. Lower the body like a regular pushup by bending at the elbows while keeping the rest of the body straight and push until the elbows are straight again. Repeat for a set of 15 repetitions.
Tire Planks- Place forearms on the side of the tire while keeping the body perfectly straight using the core muscles. Hold this position for 15 seconds.
Tire Mountain Climbers- Start by placing the hands on a tire in a pushup position. Pull one knee in close to the chest while keeping the opposite leg straight, and alternate legs repetitively for 15 repetitions on each.
Tire Dips- Begin by sitting on the tire facing away from it. Place hands on the edge of the tire next to your hips. Straighten your legs and push up by straightening the elbows. Bend the elbows keeping the legs straight using the arms to move the body up and down. Repeat for a set of 15 repetitions.
Tire Box Jumps- Stand in front of the tire and bend the knees slightly as you jump onto and off of the edge of the tire. Repeat for a set of 15 repetitions.
Tire Step Lunges- Face the tire at a leg’s length away. Lunge forward and step onto the edge of the tire while bending the front and back knees both at 90 degrees. Alternate legs and repeat for a set of 15 repetitions on each leg.
Tire Sledge Hits- Face the tire holding a sledgehammer at the bottom and top of the handle with each hand. Press (don’t swing!) the hammer up over the head and come down slamming the hammer into the tire. Slide the hand closest to the head of the hammer down the handle as you slam it down. Alternate hands for equal muscle exertion on both the left and right arms. Repeat for 15 repetitions on each side.
Tire In N’ Out Jumps- Face the tire similar to the box jump-starting position. Leap high into the air over the edge of the tire and into the empty space of the hole. Quickly jump out of the tire leaping over the opposite side. Repeat for a set of 15 repetitions.
Sammy Cusimano is the founder of Genesys Training based out of New Orleans, Louisiana and has been a professional trainer since 2001. His experience with training clients ranges from competitive athletes to senior citizens. Cusimano’s goal as a trainer is to help clients safely reach their fitness potential and become the best version of themselves for overall health and wellness.