Bodybuilding.com Information Motivation Supplementation
in:

Junkyard Gym Workout: Build Your Own Backyard Gym

Find the parts you need to build your own junkyard gym and start hitting this hardcore workout in your own backyard.

With the winter months falling behind us and the nights getting brighter, folks are starting to think about the beach-body look. It's also the time for fighters to get outside, enjoy the fresh air, and do a little al fresco strength and conditioning work.

The problem with modern gym culture is the misconception that you need state-of-the-art-equipment and machines to get strong and fit. Well, enough of that garbage. Here's how you can get ripped for summer on a backyard budget.

Junkyard Dog ///

Your junkyard gym can be set up with little more than pocket change. Yes, you too can look like a shredded UFC star for a total of less than $50.

I started my gym with two 20-liter water cooler bottles, the type that offices have on every floor to keep staff hydrated. When filled with sand, these bad boys weigh 70 pounds. You could half fill them with water—a la Kevin Kearns—if you like to get the slosh pipe effect. You can get a decent weight if you fill them to the brim. Pick these up from an office block where they have empties.

If you speak to the vendor when he comes to collect, chances are he'll let you have a couple for free. Bear in mind, if using these bottles outside, set them down gently. You don't want them splitting and spilling the contents.

I have tires, lots of tires: car tires, van tires, tractor tires, earth mover tires, all different sizes and shapes. Some are used for flipping, some for overhead throwing, some for beating with a sledgehammer, some for farmers walks (by standing in the middle and lifting). The beauty about tires is that the people who deal with them, i.e., tire fitters and garage owners all have to pay to get rid of them and, depending on size, they can be costly to dispose.

Hit up a tire yard and make friends with the bosses; they'll be more than happy to let you take some off their hands—they may even give you a quiet, albeit slightly alarmed respect as the local, strange strongman!

Junkyards need a sledgehammer and sand. I group these together, because these are the items that can cost. The hammer can be found anywhere between $25 and $50 from your local DIY store. If, like me, you are not lucky enough to live close to the beach, you'll have to pay for sand. Expect to pay around $5-$8 per 55 pounds. I picked up 220 pounds for just $20 recently. Most DIY stores have both tools, so one trip will do.

To make sandbags, you need heavy-duty sacks, tape, and an old duffle bag. Double bag the sand into smaller bags, fill the main bag up, and then seal with tape. This way, should one of the inner bags split, you won't start a sandstorm.

Now that you've got your junkyard training tools, you're pretty much good to go. Try one of these three hardcore workouts when you need to kick your conditioning into high gear.

Tire & Sledge Workout

As many rounds as possible in 5 minutes. Rest 60 seconds. Repeat 3-5 times.



Kegs, Bottles, & Sand Workout

Circuit: 5-10 rounds, rest 60 seconds or less



King of the Hill Workout

Circuit: As many rounds as you can; minimal rest



King of the Junkyard ///

These three workouts give you a massive increase in overall work capacity and provide a much-needed change from the usual routines stuffy gym environments. The last workout is taxing and there is enough variation and level changes in it to mimic a fight.

Add these into your program for a few weeks and see how far you can take your conditioning on a budget with equipment you can source from your local junkyard!


Bookmark and Share

Related Articles

About The Author

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7

Out of 10
Good
42 Ratings

6

Comments

Showing 1 - 6 of 6 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Avoc

Rep Power: 0

  • rep this user
Avoc

I assume, it's better to keep your head up, doing farmer's walks.

This is confusing:

Circuit: 5 rounds, repeat exercises for 5 minutes, rest 60 seconds
Reps or time?

Feb 15, 2013 1:20am | report
 
Micahvelli87

Rep Power: 0

  • rep this user
Micahvelli87

nothing like a backyard gym !!!im still looking for a earth moving tire so hard to find..

Feb 15, 2013 7:04am | report
 
matman208

Rep Power: 0

  • rep this user
matman208

I like this. My dad has trucks and as a teenager I had to change tires. A truck tire mounted to a steel rim must weigh 200 lbs. Then you have to swing something like a sledge hammer with a wedge on it to break the bead loose from the rim. Man handling large equipment tires is a great workout and it'll build a strong core. The first time I ever deadlifted at 15 years old I pulled 405 lbs and I believe I have truck tires to thank for that.

Feb 15, 2013 11:13am | report
 
NewRegN2013

Rep Power: 0

  • rep this user
NewRegN2013

There's nothing like Old School Training!

Article Rated:
Feb 15, 2013 12:51pm | report
 
body_sculptor

Rep Power: 0

  • rep this user
body_sculptor

GREAT IDEA BRO! I WILL TIRES AND THOSE SANDBAGS AND I WILL GIVE A TRY TO THIS INTERESTING AND DIFFERENT WORKOUT!

Feb 16, 2013 9:48pm | report
 
jacob10890

Rep Power: 0

  • rep this user
jacob10890

hill sprint..what if someone lives in a state that has n hills..like Florida?

Mar 18, 2013 8:15am | report
 
Beerslinger

Rep Power: 0

  • rep this user
Beerslinger

Just tie a tire around your waist, sprint and drag it behind you.

Jul 7, 2014 2:51pm | report
Showing 1 - 6 of 6 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com