Fitness Articles

The 15-Minute Gardener's Workout

Stay Healthy, Fit & Strong All Season Long

493SHARES

The rains are ready. The garden tools are ready. Is your body ready?

There are all types of outdoor activities to enjoy, just waiting for you while the weather is nice. But there is something special about beautifying your yard with flowers, fresh mulch, and whatever other creative ideas you have to help make your house feel like home.

Gardening is a pleasure that is hard to explain. You might gladly use up precious sunny weekend days to make the yard look nice – and beat up your body in the process. You might end up with lower back pain from bending over more times in one day than in the last four months, or shoulder pain from picking all those weeds, not to mention how exhausted your legs feel.

The great thing is that it doesn’t have to be that way. You can do a few small exercises on a consistent basis to help strengthen those areas, so you can enjoy the weekend of sun and gardening, without suffering for the following week or two.

You can do these simple exercises (which can all be found in the SparkPeople Fitness Resource Center) at home or the gym. They mimic the motions and movements typically made during gardening. Try doing them as a circuit, going from one exercise to the next with little or no rest. Work up to 2 circuits, 3 times a week.

"The Gardener’s Workout"

1. One arm rows with Swiss Ball
2. Rear delt raises w/ resistance band
3. Lumbar extension (can be performed on all fours also)
4. Body weight squats

Have fun!
"Coach" Joe

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Page 1 of 1  
493SHARES

Advertisement -- Learn more about ads on this site.

More Great Features

Connect With SparkPeople

Subscribe to our Newsletters

About The Author

Joe Downie Joe Downie
Joe, an exercise enthusiast, is a certified physical fitness instructor and high school soccer coach.

Member Comments

  • No matter how much I exercise previously, when gardening begins, I always have a few sore muscles. - 4/18/2014 5:59:11 AM
  • Good information. I usually ready myself by cleaning my stairs. I kneel on my stairs and reach forward to the steps ahead of me as far as I comfortably can moving up and down the stairs on my hands and knees wiping as I go. I have nice clean stairs all early spring, lol. - 4/6/2014 3:56:56 PM
  • ANAFROCHICK
    I like the concept but I'd have to go to the gym to do the exercises. I don't have all this equipment at home. Wish they had picked exercises you could do with no equipment or one piece of equipment. - 12/31/2013 2:36:48 PM
  • Have to remember to give these a try. But I have to really focus on them because I am so use to doing it my way. - 9/25/2013 4:10:12 PM
  • BDELISH
    Coach Joe - A couple of the exercises listed have different names from those in the actual fitness resource center. . . are they the right exercises but just have multiple names? Thanks! - 3/15/2013 2:04:35 PM
  • Nice article. notice my snowdrops are in full bloom. Now, another storm coming my way. - 3/15/2013 12:16:10 PM
  • I like functional workouts like this one. It helps me to have an activity in mind so I have something to work toward. Great article. Tnanks. - 3/15/2013 11:46:30 AM
  • Yesterday, was the beginning of gardening season for me. I was out and about in my yard. Had to start early with pruning. Two major snowstorms caused some damage to a couple of bushes. With some TLC I am confident they will recover. By exercising over the past weeks ... I am mostly pain free this morning. A little stiff, but nothing too major. Love this article. Will incorporate it into my exercise routine. - 3/15/2013 7:36:04 AM
  • Yesterday, was the beginning of gardening season for me. I was out and about in my yard. Had to start early with pruning. Two major snowstorms caused some damage to a couple of bushes. With some TLC I am confident they will recover. By exercising over the past weeks ... I am mostly pain free this morning. A little stiff, but nothing too major. Love this article. Will incorporate it into my exercise routine. - 3/15/2013 7:36:04 AM
  • The garden is a good place for me to be. - 4/13/2012 2:25:25 PM
  • I definitely burn lots of calories when I work on the property. Last weekend we cleared trees from a forested area that was too full of seedlings, I used the handsaw to cut instead of the chain saw. I really used all muscle groups that day, and wasn't very sore next day due to good core exercises! - 6/25/2011 5:27:17 AM
  • I dropped about fifteen pounds of "baby weight" on my own through walking, swimming and yard work. I attribute most of it to using an old-fashioned reel (not REAL) mower a couple times a week. No noise and no noxious fumes, either. - 2/19/2011 8:22:59 AM
  • Very timely article for me. It is supposed to warm up Saturday here and I will be pulling up tomato plants, pepper plants and okra plants and trying to get the extra weeds and grass starting to grow. Will be planting fall onions soon and potatoes in early Feb.
    Thanks., - 12/8/2010 8:24:59 AM
  • NEXTYEAR
    Thanks Coach Joe. I love your humor. I try more new exercises when you post them in an article. Shirley - 8/2/2010 8:34:18 AM
  • The Gardener's Workout looks as though it will be quite helpful. I'm going to try it. - 7/27/2010 9:14:23 PM
Popular Calories Burned Searches: Calisthenics: vigorous  |  Circuit training (including boot camp workouts)  |  Elliptical Trainer

x Lose 10 Pounds by January 10! Get a FREE Personalized Plan