Crossfit with a tyre and hammer burns more than an hour of cardio.
Being a fitness enthusiast and trainer, my focus has always been on incorporating the latest innovative programmes that are interesting, challenging and result-oriented. Of the many that I learnt over the years, CrossFit is one of the most interesting.
CrossFit is a fitness regimen developed by Greg Glassman over several decades. It is an effective way to get fit and anyone can do it. All CrossFit workouts are based on functional movements, and these reflect the best aspects of gymnastics, weightlifting, running, rowing, climbing ropes and more. These are actually the core movements of life. A favourite with many coaches and athletes is ‘strongman training’ using huge truck tyres.
In this segment, we are using the tyre and the hammer —inexpensive but at the same time excellent conditioning devices — for challenging workouts. When you perform the various exercises/movements correctly, it can enhance the strength, power development, and conditioning of anyone willing to challenge themselves. Believe me, just 30-45 minutes of these exercises would burn the same amount of calories you would burn in two-three hours of walking or four plus hours of yoga. For those who want to lose some extra pounds quickly or get super fit, I recommend these workouts.
Place the tyre on its side and stand next to it. Pumping your arms for extra momentum, jump up and over the sidewall of your tyre and land in the middle. Immediately jump to clear the opposite side of your tire. On landing, turn back to your tyre and repeat. Continue for 30 seconds or until you have completed 10 to 20 in-and-out jumps. This jump is excellent for cardio and fat burning, works on legs and and core muscles.
Hammer Slams On A Tyre
Stand in front of the tyre and take a long step back with your right leg. With a firm grip on the hammer’s handle, swing it down so that the head strikes the sidewall of your tyre. Rotate the hammer until it gets aligned directly over your head. Use the rebound to help shoulder the hammer for another strike. Make sure you swing your hammer over both shoulders equally to develop both sides of your body. Hitting a tyre with a sledgehammer is not only an effective way to work your upper body and core, it also delivers a fun and challenging cardiovascular workout. Thirty seconds on one side, then change position, and perform the strikes on the other side.
Tyre flips is not a deadlift; it is more like a hack squat. The movement is generated solely from the lower body, the arms are locked on to the tyre. Stay close to the tyre and on a wide squat (plie) position, drop your hips, lift your chest and straighten your arms. Push with your legs, drive your hips forward and lift the edge of the tyre off the floor. As the tyre approaches hip height, bend your arms to get the tyre vertical. If your tyre is very heavy, you can give it an extra push with the leg to topple it over. Step forward and give the tyre a final push so it falls over. Step up to your tyre, get back into starting position and repeat. Apart from your abs, your legs, arms and back will benefit from this exercise. Tyre flips can be performed for a set number of repetitions, a predetermined length of time or a specific distance. Whichever method you choose, keep the tyre flat on the floor, squat down and place your hands under the lower edge. Your feet should be approximately 12 to 18-inches from the tyre.
Tyre Dead Lift
Stand inside the tyre, feet shoulder-width apart and rotate your hands so that your thumbs grip the tyre. Before you attempt the deadlift, it is very important that you lock your shoulders down and back to maintain stability and safety, and then simply drive with your legs and extend your hips until you are in a standing position (much like a barbell deadlift). Breathe out when you extend the leg and breathe in while you go down. Do 15-30 repetitions according to the weight of the tyre and your strength. The deadlift is beneficial for hip strength and power production. This is also necessary for many sporting movements. It promotes high calorie burning and is the best workout for a flat belly.
Tyre Farmer Walk
Simply set up in a deadlift position and lift the tyre, then take it for a walk. Make sure you keep your chest up, and shoulders back for safety. Walk for 30 seconds. This exercise is a high calorie burning one.
(Dr Jaison Paulson is an expert in the field of health and wellness and runs a chain of fitness centres.)