Hit the Turf

Tackle a turf workout for big benefits.

Turf training is about more than hard hits and fast moves — it’s also about stability and agility. Tackling a strength workout on real or artificial turf has big benefits:

Training on turf is for more than scoring goals — it’s great for everyday challenges, too — like navigating puddles and uneven pavement when you’re running to catch the bus, or your kid.

Circuit 1

1.1 Prone frog

Sets: 1 Reps: 10 each side

1.2 Prisoner squat

Sets: 3 Reps: 20

1.3 Lateral lunge and twist

Sets: 3 Reps: 10 each side

1.4 Plate shuffle and rotational press

Sets: 2 Reps: 30-40 sec

1.5 Step squat with chest press

Sets: 3 Reps: 10 each side

1.6 Half-kneeling restorative pose

Sets: 1 Reps: 3-5 each side

Circuit 2

2.1 Hip mobilizer

Sets: 2 Reps: 10 (alternating 5 per side)

2.2 Lateral quick feet

Sets: 3 Reps: 20 sec

2.3 Push-up

Sets: 3 Reps: To fatigue

2.4 Medicine ball squat throw

Sets: 2 Reps: 10

2.5 Frontal plane bunny jumps

Sets: 3 Reps: 10 (alternating 5 wide, 5 narrow)

2.6 Kneeling restorative pose

Sets: 1 Reps: 3

Circuit 3

3.1 Prone fours reach

Sets: 2 Reps: 5 each side

3.2 Kneeling dumbbell “Y” press

Sets: 3 Reps: 10

3.3 Medicine ball kneeling twist

Sets: 3 Reps: 10 each side

3.4 Rainbow squat and lift

Sets: 2 Reps: 20

3.5 Loaded twisting jack

Sets: 3 Reps: 5 to 15 sec

3.6 Quadruped threaded arm pose

Sets: 1 Reps: 10-second hold for each arm

Circuit 4

4.1 Dumbbell reverse lunge

Sets: 3 Reps: 10 each side

4.2 Floor sweeping push-up

Sets: 3 Reps: To fatigue

4.3 Diagonal plate reach

Sets: 3 Reps: 10 each side

4.4 Dumbbell lift then jump

Sets: 2 Reps: 5

4.5 Lateral skater hop with chest press

Sets: 3 Reps: 20-30 sec

4.6 Prone shoulder wing stretch

Sets: 1 Reps: 5 each side

This workout is modeled by 24 Hour Fitness team members Matt Harper, Sara Banerjee, Maggie Jesse and Matt Flores.