Tires are more then just for making your car move. They can move the fat right off your body.

An old tire may be the last thing you’d consider a fitness tool, but working out with these can add a new dimension to your strength and conditioning program. Plus, unlike some gym equipment, tires minimize injuries due to their ergonomic and soft, forgiving surface. That’s why this unique training tool is a staple in Elite Sport and Fitness; located in several sizes on the turf, tires are open for all members to use. 

Perfect for beginners, intermediates and athletes; reap the benefits of tire training with the following workout from Elite Trainer, Duece McMillian. 


Tire Training

Toe Taps on Tire

Sets/Reps: 4x 1 Minute

  • Lay the tire flat on the ground and stand in front of it.
  • At a quick pace similar to jogging, tap the top of the tire with each foot in a quick alternating motion, without resting your foot on it, for 1 minute.

Tap Squats on Tire


Sets/Reps: 4x 1 Minute

  • Face away from the tire with your feet hip-width apart.
  • Lower your body until your glutes hit the tire
  • Immediately, come back up to standing /starting position.
  • Inhale as you sit down, exhale as you come back up.

Advance the move by adding weights.


Step Ups on Tire 

Sets/Reps: 4 x 1 Minute

  • Begin by placing your right foot on the tire. 
  • Step on the tire by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the tire as well. Breathe out as you execute the force required to come up.
  • Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  • Repeat

Advance the move by adding weights or performing a jump squat onto the tire.


Tire Flips

Sets/Reps: 4 x 1 Minute

  • Start with the tire lying on its side, stand close (as in a deadlift) with your arms outside your legs and grab the underside of the tire.
  • Lean into it so your chest is against it and your weight is on the balls of your feet.
  • Explosively lift the tire using your hips and chest. The movement is like a power clean.
  • When the tire clears your waist, raise one knee (either one) to help you boost it upright (on its treads).
  • Switch to an overhand grip and push hard through the tire.
  • Repeat