Grade 7 Gym Class Workout

When I was in grade 7 my gym teacher created a crazy circuit workout that really pushed me to my physical limit.  Not only did it work the cardiovascular system, but it also helped build muscle.

You’ll need a few pieces of equipment to make this workout effective; a backyard, a yoga mat or blanket, a jump rope, a basketball, a sandbag, a set of stairs or a step up station, a rope attached to an old tire, and a stop watch.

The workout:

Setting it up:

Place the yoga mat/blanket in the middle of the yard.  Lay the jump rope at one corner of the yard, the step up station at another, the rope/tire combo at another, and the sandbag and basketball at the other.

The set up will look like this:

Jump Rope                                Step Up Station

                    Yoga Mat/Blanket

Rope/Tire Combo                     Sandbag/Basketball

The Workout:

1. Start at the centre on the yoga mat and do 1 minute pushups
2. Sprint to the Jump Rope station and jump rope for 1 minute
3. Sprint back to the centre and do 1 minute of squats
4. Sprint to the Rope/Tire combo and pull the tire towards you using the rope, when the tire reaches your feet sprint till the rope is taut and pull again, do this for 1 minute
5. Sprint to the centre and do 1 minute of sit ups
6. Sprint to the step up station and do 1 minute of step ups
7. Sprint back to the middles and do 1 minute of lunges
8. Sprint to the Sandbag/Basketball station and pick up the basketball, chest pass it across the yard and turn and pick up the sand bag while it’s in mid air, carry the sand bag with you while you retrieve the ball, pick the ball up and throw it again, continue this for 2 minutes.

That’s one set, work your way up to 5 sets and you’ll be on your way to a fitter healthier you.  You might end up with more energy than you had when you were in grade 7 Gym Class.

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Thank you,

Randall of Randalls-eBooks