Backyard Circuit Workout

Two weeks ago my favorite clients came over to our house for a backyard training session. The workout they did was so good that I wanted to share it on the blog. I realize not everyone has access to this equipment or space at their house but this could make a great park, track, or gym workout too with a few modifications if need be.

Equipment Needed: Pull-up Bar (Josh built one in our backyard but I am linking to an at home option), Battle Rope, Heavy & Light Kettlebells/Dumbells

Complete three rounds of circuit one resting only after a round is completed. Once three rounds are complete move to circuit two. For the squats and lunges I held in 18 pound kettlebell but you could also just use your bodyweight for these exercises. We have an alley behind our home that I used for sprinting, thus the name alley sprints, and I am estimating that the distance sprinted would be 100m.

Right before Jesse was born was the first time in my life that I had ever been able to perform a pull-up unassisted. I love Black Mountain Fitness Bands to assist with pull-ups and highly recommend these to help build strength. If you are using the bands be sure to concentrate on lowering yourself slowly and resist the temptation to fling yourself up and down.

In case you are unfamiliar with what I am calling the Lazy Man Rope Climb (see photo below), I recently found this exercise idea in the book The Modern Art of High Intensity Exercise that we recently ordered. I am always hesitant to purchase exercise/fitness books but this one was worth the money! It has great ideas and workouts!

Since starting to climb ropes can be difficult this is a good exercise to do working with a rope on the floor. This exercise is anything but lazy, I just like to name my exercises something fun that is also easy for me to remember!

Lazy Man Rope Climb: Lay the rope on grass or another surface that isn’t sticky or slippery. Attach one end of the rope to a kettle bell or dumbbell (I used a 44 pound kettlebell) and lie on your back at the other end of the rope. Then grab the rope and pull the weight towards you. Be sure to stop in time before you get close to your head. When the weight reaches you stand up and grab the weighted end of the rope and drag it back to where it started and get ready to pull the weight towards you again. Repeat a total of 3 times. Be sure to engage your transverse abdominis!

And that is the workout! It is a doozy for sure but also fun! I hope you have a wonderful week leading up to Easter. I am so thankful for God’s grace and get choked up thinking about the significance of Jesus on the cross, the Temple veil tearing, and the stone being rolled away. If you have children or even if you don’t you might be interested in the book The Garden, The Curtain, and The Cross. It is perfect for Easter or really anytime of the year that beautifully illustrates and explains God’s plan for salvation and explains the Gospel message without watering it down.

I love the following verse…

A voice cries: “In the wilderness prepare the way of the Lordmake straight in the desert a highway for our God. Every valley shall be lifted up,and every mountain and hill be made low; the uneven ground shall become level, and the rough places a plain. And the glory of the Lord shall be revealed, and all flesh shall see it together,for the mouth of the Lord has spoken.” Isaiah 40:3-5

God’s glory has been revealed and each one of us has to choose what we will do with that knowledge. Jesus Christ offers hope. A hope that is steadfast and true. Following Christ doesn’t mean that life is going to be easy. In fact the Bible tells us to rejoice in our suffering, which is very counter to what our culture teaches (Romans 5:3-5, James 1:2-4, 1 Peter 4:13, 2 Corinthians 12:10).

This past weekend at church one of the points made in the sermon was that “the ultimate irony would be to go to Hell after hearing the good news many times, and refusing to receive it.”

Seek the Lord while he may be found, call of Him while he is near. Isaiah 55:6

But to all who did receive him, who believed in his name, he gave the right to become children of God. John 1:12

God forgives and has offered a way for us to be with Him in Heaven through Jesus Christ’s death on the cross. And that is what Easter is about.

Faith, hope, forgiveness, and redemption isn’t personified by chocolate bunnies. Instead it is represented by two outstretched arms on the cross.

xo, Tamara

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