Artificial turf isn’t reserved for just sports athletes. The composition of artifical turf offers an equal combination of cushion and traction, which provides a lower impact surface.
This means you can increase your workouts intensity, while decreasing your chance of injury.
Constructing a turf workout is easy, any exercise is fair game.
However, the smooth surface also makes the turf a perfect place to complete some serious workout moves like Sled Pulls and Rows.
So stop letting the athletes have all the fun and unleash all the benefits for yourself. Head to Elite Sport & Fitness today to #turfitup with this 400-Rep Total Body Workout to get you started.
400-Rep Total Body Turf Workout
Exercises and Workout prescribed by Deuce McMillan; NASM-CPT and TRX Certified
Sets/Reps: 4×20 complete 4 rounds of the following exercises.
20-Yard Sled Push
Sled Pushes help you improve your anaerobic endurance, while increasing your lower-body power to sculpt and tone your legs. They are also particularly beneficial in improving quickness, which is really helpful if you’re training for Summer races or long hikes.
- Load the sled with a weight that is challenging but allows fast, natural sprinting.
- Start with hands positioned on sled at hip-level in front of your body at a 45-degree angle.
- Powerfully drive legs to begin sprinting.
- Push Sled as fast as possible for 20-yards.
Burpees are an explosive exercise that targets and strengthens your core, while raising your heart rate to burn calories and shed fat.
- Begin in squat position with hands on floor in front of you.
- Kick feet back into push-up position, keeping core tight and back straight.
- Pushing your legs out quickly and bringing them back in at the same speed.
- Return feet to squat position.
- Jump up as high as possible and reach arms overhead.
- Return to start position.
- Complete for 20 reps.
20 Rope Slams
Conditioning ropes build overall strength, core stability and aerobic conditioning to blast your metabolic system.
- Stand at a distance where there is little to no slack in rope.
- Assume an athletic position with hands at your sides, holding one end of the rope in each hand.
- Stand up straight and lift your arms in front in front to shoulder level.
- Immediately bend hips and knees, slam roped into ground.
- Stand up and repeat pattern for 20 reps.
The crunch isolates your abdominal muscles without engaging your hip flexors so you isolate the core.
- Lie on your back with knees bent.
- Lift shoulders off ground using your abdominal muscles, while exhaling.
- Lower and repeat.
20-yard Sled Row
This explosive exercise builds full-body strength and power. It will especially target your back and develop your legs while improving core stability.
- Assume an athletic stance with your arms extended and your hands on sled handles.
- Lower into a squat position.Drive up to a standing position while squeezing your shoulder blades together and driving your arms back to explosively pull the sled toward you.
- YStep back to create tension in the strap and repeat for prescribed distance.