Tired of the same ol’ exercise routine? If you’re looking to add a little more excitement to your daily workout, look no further. The turf area is a great place to kick traditional workouts to the curb and add some adventure to your fitness journey, whether you’re focusing on cardio, weight training, or flexibility training.

In this article, we’ll explain what turf area workouts are and explore our favorite turf exercises so that you can take your fitness journey to a whole new level.

What Are Turf Workouts?

Unlike traditional resistance training methods that use machines or free weights, turf workouts allow the body to engage in physical activity across various planes of movement and with various pieces of equipment. This increases performative results in areas like:¹

• Balance
• Stability
• Coordination

Another aspect of gym turf workouts? They don’t isolate cardiovascular endurance or strength training. Rather, they combine the two for an effective total body workout. 

On the turf, you can train with various pieces of equipment, including: 

• Sleds
• Agility ladders
• Plyo boxes
• Tractor wheels

In addition, you can also use turf areas to perform bodyweight exercises, stretch, or do core work. Either way, it’s the versatility of turf area workouts that makes them suitable and effective for people of all ages and fitness levels.

So, without further ado, let’s dive into our top three turf workout recommendations. 

#1 Sled Workouts

Sled workouts are a great way to work out the upper and lower body, and strengthen your core, all while increasing your heart rate. The amount of weight you add to the sled will depend on whether you’re focusing on building strength, speed, or endurance. Or, if you’re a beginner, you don’t have to add any weight at all. 

Here are some ways you can incorporate sled turf workouts into your fitness routine:

• Sled Push – Place yourself behind the sled, and grip the poles tightly with each hand,  positioning them near the top of the bars. Ensure that your arms are out straight, your hips are bent, and your core is tight. Then, push through your legs, moving the sled forward. 
•  Bunny Hops – Position yourself the same way as the sled push, but ensure your back is straight and your feet are shoulder-width apart. When you’re ready to begin, take short hops while pushing the sled forward. These small jumps will burn more calories and give extra attention to your legs and glutes. 
• Reverse Drag – Add some pulling action into the mix by dragging the sled. You can either use the bars or TRX straps to do this. Get into a squat position, and pull the sled toward you as you walk backwards, maintaining your squat while keeping your back straight and your core tight. 

#2 Agility Ladder Drills

Agility ladder drills aren’t just for soccer and football players, but for anyone interested in enhancing their speed, coordination, and balance. Agility ladders are also an ideal way to warm up before beginning a workout because they help ramp up your heart rate, loosen your muscles and ligaments, and improve your overall response rate.

Here are a few drills you can do with agility ladders on the turf: 

• Short Hops – This drill is one of the most basic for the agility ladder. You begin by hopping from one square to the next, landing with both feet in each square. Continue this down the entire length of the ladder. 

To switch it up and give each leg a deeper burn, try using one foot to hop down the length of the ladder and then return on the other. Doing this will challenge your core strength and balance.

• High Knees – Try doing high knees down the entire length of the ladder, placing one foot in each square as you do. In your starting position, place your feet hip-distance apart and lift one knee with the opposite arm, then switch to the other knee. Use your arms to generate momentum, and remember that your knees should reach waist height with each high step. 
• Hopscotch – This one may bring back some childhood memories. Begin by either putting your left or right foot in the first box. Then, jump and straddle the second box, with both feet landing outside the ladder. Jump to your opposite foot, placing it into the third box of the ladder. Repeat this down the entire length of the ladder.

#3 Battle Rope Exercises

Battle rope exercises are a fantastic way to burn fat, increase strength, and get a kickass cardio workout—and you don’t even have to be a Spartan to do them! 

Let’s take a look at a few of our favorites:

• Double Arm Bilateral Wave – Begin in an upright position with your knees slightly bent. Hold one rope in each hand, ensuring your shoulders are back and your core is tight. Allow for some slack in the ropes, then swing both arms simultaneously. Your arm motion shouldn’t reach below the knees or above the shoulders. 
• Double Arm Wave with Burpee – If you want to spice things up a bit, squat a little deeper than the previous pose when swinging your ropes. Then, after three to five wave motions, release the ropes and jump into a push-up position, perform a burpee, and repeat.
• Rope Slams – Begin in the same position and use the same form as in the first example, but use your feet and legs to lift the ropes over your head this time. When the ropes are at their highest level, slam them down into the turf, and repeat the same motion. 

Sources:

1. ACSM’s Health and Fitness Journal, 14(6), 24–30. Functional training: fad or here to stay? https://journals.lww.com/acsm-healthfitness/Fulltext/2010/11000/FUNCTIONAL_TRAINING__Fad_or_Here_to_Stay_.8.aspx