Gravity Fx Fitness

Yesterday my morning group finished off their leg and hip workout by dragging a tire through the alley.  Why might I torture my clients this way?

Because its a great way to challenge their muscles AND it can be fun to do some new exercises.  By “fun” I mean really difficult, so they get good results from their workouts and its fun to train outdoors sometimes.

I’ve pushed a weighted sled before but the tire is a little easier to use for my studio’s particular setting.  I’ve got a normal sized tire and then I add sandbags for extra resistance.  This way, people of different sizes can all do these exercises.

In this video you will see a woman who competes in fitness pageants pulling a large tire.  Notice the nice leg development that she has.  Instead of a harness I have a rope with 10 foot handles attached to the tire.  She is getting really low to the ground, which really gives you a nice leg workout.

I had Deandra, Jenni, and Pete a little higher up and pushing through the heel to hit their glutes, which they all told me they were feeling!  A week ago, I pulled the tire for 20 minutes, working for 30 seconds, resting a minute and repeating.

I definitely felt it in my backside the next day, which was the idea.  The rest of my legs were feeling it, too.  I then finished with 10 minutes of tire rows for a short but highly efficient 30 minute workout.

Also wanted to congratulate Pete and Kim on getting married Saturday.  Pete will be headed to Afghanistan in the near future and I’ve enjoyed having such a hard worker in the studio.  Pete’s had some good results with this type of training.

Get moving!

Brian Morgan

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I decided to get the Prowler sled out and do a little workout on a chilly Saturday afternoon.  I wouldn’t mind a little warmer weather than 30 degrees, but the Sun was shining, so why not spend time outdoors.

I just recently got a 50 foot, 1 and 1/2 inch rope for training and decided to combine the two.  I thought about doing a run-walk, where I would run at a higher pace, take a break by walking and then repeating the process.

But pushing the sled is easier on my joints than the running, so I decided on that instead.  I was also anxious to do some more work with the rope, since I really enjoyed the first session.

I used the vertical handles on the Prowler to focus on my glutes and hamstrings.  After a short break, I attached the rope and did some upper body work to let my legs rest a bit.

Then I grabbed the rope and walked backwards with the sled, really hitting my quads as my upper back got some stability work, while holding the rope handles in at my ribs.

After another short rest its some more rope work and then back to the sled push, repeating this circuit.  On one of the sled pulls I decided to do some back work -  I pulled the sled to me and then stepped back a few feet and pulled the sled to me again, kinda like a seated row, only standing.

Great workout!  In just over 30 minutes I worked virtually every muscle in my body, to some extent.  I don’t spend very much time lifting barbells anymore and don’t seem to miss them.  My body feels pretty good, I have decent energy and my joints are relatively healthy.

One things for sure, that workout will keep my metabolism elevated for several hours afterwards.  Hard to argue with that type of training session, as I hit my upper and lower body, core and worked on my grip all at the same time.

Get moving!

Brian

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