- 1). Begin this as you would any exercise routine. Stretch thoroughly so as not to pull muscles or tendons. Hydrate well before, during and after.
- 2). Take the metal bar and grip it tightly with one hand above the other on the bar. With the tire laying flat on the ground, hold the bar up to the left side of the tire and bang against the tire . Do this at least 10 times then move the bar to the right side and repeat.
- 3). Begin doing "rolls." That is, flip the tire over and over on the flat side. Have someone time you and see how many you can do in 90 seconds. Your goal is to improve the number of rolls during the same time span.
- 4). Flip the tire and then jump in and out of the tire as quickly as possible. Do this as many times as you can. Flip and jump.
- 5). Lift the tire in a pull-up motion while walking backward. Do this as many times as you can. As with the other exercises, the goal is to improve daily doing more reps and lifting faster each time.
- 6). Tie heavy-duty cord or fabric around the inside of the tire. Lay the tire down and pull it toward you as you walk backward. See how far you can go in one minute.
- 7). Use the same tire wrap and turn your back to the tire. Hold the tie over your shoulder and pull for one minute while running.
- 8). Do wind down exercises when you finish such as running in place for a while Then do some simple stretches.
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