Tire-Training Circuit - Oxygen Magazine

Tire-Training Circuit

Using a tire in a workout has been proven to make a significant difference in your body’s overall conditioning, agility and strength.
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tire flip 630 updated

Incorporating a tire into your workout isn’t just for bodybuilders or big shots. Using a tire has been proven to make a significant difference in your body’s overall conditioning, agility and strength. Like dumbbells or kettlebells, tires come in different weights and sizes. Start with a size and weight that’s best for you and then work your way up as you get stronger. Once you start incorporating tire exercises into your training regimen, your body will be reaping the rewards in no time.

Perform the following exercises in a circuit to keep your heart rate elevated throughout your entire workout. Rest for up to one minute at the end of each circuit before starting again. 

 Exercise

Sets

Reps/Time

Tire Flip

4

8-10 reps

Alternating Tire Toe Tap

4

30-45 seconds

Tire Farmer’s Walk

4

15-30 seconds

Plyo Tire Jump-Up

4

30-45 second

How to do it:

tire flip

Tire Flip

With the tire flat on the ground, squat down low and bend at the knees. Keep your hands and feet shoulder-width apart with your fingers under the tire. As you begin to stand back up, pull the tire up with you, ensuring that your core is engaged to lift the tire up and flip it over.

alternating toe taps

Alternating Tire Toe Tap

With the tire flat on the ground, stand facing the tire with one foot on its edge. Switch feet with a small hop and place the other foot on the tire. Repeat by continuously switching your feet in the prescribed time limit.

farmer walk

Tire Farmer’s Walk

Step inside the tire, squat down low, and place your fingers inside the upper bead of the tire with your palms facing away from your body. Keep your arms and feet shoulder-width apart. As you stand up with the tire, ensure that your core is engaged, your chest is up and your shoulders are set back for safety. Walk forward and carry the tire for the prescribed time limit.

tire jump ups

Plyo Tire Jump-Up

With the tire flat on the ground, stand facing the tire and squat down low with your feet shoulder-width apart. Jump up onto the tire and jump back down. Repeat this motion for the prescribed time limit.

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