This week, Buncrana gym coach Conor Mc Hale shares a home workout session you can do with everyday garden equipment.
In previous articles I’ve discussed a simple, full body work out that requires no equipment and a more intense, HIIT-strength work out that used little to no equipment and what equipment was used were things like a wall and a flower pot.
This time, I’d like to go through a functional fitness session that uses regular, household items as equipment.
The term “functional fitness” is a bit of a buzzword in the fitness industry and in truth, it’s a fairly wide open term.
Any exercise that trains a movement pattern you do in your day to day life could be considered functional. If you sit down and stand back up again then squats are functional. If you work in a job where your shoulders are flexed and your arms over head, then shoulder presses would be functional.
What exercises are selected in a functional training program really does depend on the individual.
Most individuals would benefit from a program that includes pushing, pulling, carrying and core work and that is what I am including in this work out.
Warm Up
Jog for 2-5 mins around the garden or on the spot. The aim here is to just get the heart rate up, don’t worry too much about speed, distance etc.
Regression: Walk or march. These would be gentler options for the joints so if you have joint issues (ankle, knee, hip or lower back) you might want to consider walking or marching instead of jogging. This option can also be done on the spot if space is at a premium.
Squat: See Main Part for description. 10 reps
Push Ups: See Main Part for description. 10 reps
Shoulder circles: Stand comfortably with feet shoulder width apart. Move the arms forward in a circular movement 10 times. Repeat 10 times in the opposite direction. Start with small and relatively slow movements and increase the speed and range of movement over the course of the 10 reps.
Hip circles: Stand comfortably with feet shoulder width apart. Support yourself by placing your hand on a wall, chair, etc. Lift one foot off the floor and move the leg in a circular movement up, out, down and back in. Do 10 reps and repeat on the same leg but this time in the opposite direction, lifting the leg up, in, down and out in a circular movement. Do 10 times. Repeat on the other leg. Start with small and relatively slow movements and increase the speed and range of movement over the course of the 10 reps.
Stretch any tight muscles for 10 seconds.
Main Part
Wheelbarrow Push – Load a wheelbarrow with everyday, household items. Anything you can get your hands on will do, the idea here is to add resistance and increase the intensity of the exercise. You could also take things out of the wheelbarrow to reduce intensity or use an empty wheelbarrow if desired. Bend your knees to lower down to the wheelbarrow handles and grip them. Brace your core by squeezing your stomach as if someone was about to punch you in your gut. Pushing through the ground with the legs, keeping your chest up, straighten your legs and elevate the wheelbarrow. Taking small, quick steps and keeping the core braced move forward with the wheelbarrow.
Beginner – 30 seconds Intermediate – 45-60 seconds Advanced – 60 plus seconds
Wheelbarrow Pull – Same set up as for the wheelbarrow push but this time you will move backwards pulling the wheelbarrow with you.
Beginner – 30 seconds Intermediate – 45-60 seconds Advanced – 60 plus seconds
Farmer’s Walk
Farmer’s Walk – Fill a pair of buckets, or one if that is all you have, with water, soil, sand etc. Take a bucket in each hand and take small, quick steps forward ensuring you keep your core braced and your torso upright as you walk. Stay tall throughout and keep the steps small and quick. If you only have one bucket, hold the handle in one hand and be sure to repeat the exercise holding the bucket handle in your other hand to train the other side.
Beginner – 30 seconds Intermediate – 45-60 seconds Advanced – 60 plus seconds
Woodchoppers – Take a broom, mop, pipe or anything with a shaft with one hand around the bottom of it and the other hand closer to the top. Stand with your feet shoulder width apart and your knees slightly bent. Move the item slightly out, up, back in slightly and down in a sort of semi-circular fashion bringing the top hand down the shaft as you do. I want you to move fast but with control at all times. The idea here is to get your heart rate up.
15-30 reps each side
Bear Crawls – Assume an all four position on the ground supporting yourself on your hands and toes. Squeeze your abs as if someone is about to punch you in your stomach and squeeze your bum. Keep your back flat and your hips steady, we don’t want to see the hips rocking side to side. Take slow, small steps with the hands and toes. Crawl forward and back.
Beginner – 30 seconds Intermediate – 45-60 seconds Advanced – 60 plus seconds
Perform as a circuit and complete 3-6 sets with 30-60 seconds rest between sets. Aim to move from one exercise to the next with little to no rest. The wheelbarrow push and pull exercises and farmer’s walks can be made harder by filling the buckets/wheelbarrow with soil, water, sand or whatever items you have around your house. Alternatively, these exercises can be made easier, if so desired, by removing some or all of these items. Adjust as needed.
Cool Down – Perform a full body stretch routine with special attention given to any tight muscles you may have. Hold each stretch for 10-30 seconds.
This work out will target your whole body; upper, lower, front, back and core. It will work your body through important movement patterns such as pushing, pulling, rotating and carrying. I have tried to include items that you might consider everyday household items, items that can be found in most garden sheds. Of course, if there is something here that you do not have than any similar alternative you can get your hands on will do either. If this lockdown has taught us anything then it is the importance of being creative and flexible. In other words, this is a full body, functional training program that you can do at home using nothing you couldn’t find in most garden sheds. Enjoy and let me know how you get on!
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