WHO WOULD HAVE thought you could stay in shape using just a massive tractor tyre?
Those of you out in the farms in the middle of nowhere in Australia doing relief work for your second year visa, you have no excuses.
Those of you at home looking for a change of scenery from the gym and a cost-effective way to stay fit, listen up.
What you need: a massive tractor tyre – one for the back wheel, not the front. A sledge hammer would be a great help.
1) Dead lifts
The dead lift is one of the best exercises you can do as it works so many major muscle groups. This one is pretty simple.
Starting position: Step inside the tyre. It is very important that you lock your shoulders down and back to maintain their stability and safety. Grip the tyre in whatever way feels comfortable.
Action: Drive with your legs and extend your hips until you are in the standing position. Repeat 10 times for one set, perform three sets.
2) Tyre flip
No mystery here. The secret is to lift with your lower body, not your arms or upper body.
Starting position: You want your arms slightly bent and in a comfortable position. Your feet should be back away from the tire and your chest up against it. Your back is flat and your hips are low.
Action: Lockdown your upper body and drive from your legs to extend your hips, knees, and ankles. When you do this your hips should be propelling the tire simultaneously upward and forward.
Do 15 in one set, 60 seconds rest, two more sets.
3) Tyre sledge hammers
Now we get to have some real fun. If you can find a sledge, you’re in luck. A hurley is no use as it’s too light.
Starting position: Stand squarely in front of the tyre while it’s on its side. Have your feet wider than shoulder width apart to give you better stability.
Action: Hammer the tyre for 60 seconds like your life depends on it.
4) Flip jump
Action: Flip the tire once, jump into the centre, jump out again, turn around, and repeat. Simple.
5) Tyre farmer’s walk
The farmer’s walk is the simplest exercise you can do. Just get inside the tyre, walk as far as you can and repeat when you cannot hold it any longer.
A heavy farmer’s walk will quickly build muscle in your back and shoulders.
