• LAUNCH YOUR DREAM
  • BE A MOTIVATIONAL SPEAKER
  • STARTING OVER MIDLIFE
  • HAPPINESS THROUGH ACTIVISM
  • TRAVEL THE WORLD
  • GET HEALTHY & FIT
  • BUILD SELF-CONFIDENCE
  • BRAVE LIVING
  • WRITE WITH US

8WomenDream

Dream Big Stories

  • HOME
  • ABOUT
  • CONNECT
You Are Here Home » GET HEALTHY & FIT » Fitness Challenge: Yard Work Workout

in GET HEALTHY & FIT

Fitness Challenge: Yard Work Workout

Last updated on January 22nd, 2019 at 02:08 pm

yard-work-workout-fitness-challenge

There is a finite amount of time on the weekend. Sometimes there just isn’t enough time to clean up the yard and go for a 3 hour bike ride.

Believe me, if you need a workout the yard work counts.

Anyone who has pulled weeds, raked leaves or moved anything heavy in a wheelbarrow can attest it will break a sweat. Yard work uses the major muscle groups and involves complex movement. A perfect combination for a great workout.

I have to confess: I don’t like yard work. Which is really sucks when you have a big yard. The idea of property always appeals to my desire for space between me and my neighbors. Space to make your own.

Until you need to maintain all that space.

In my case cleaning the yard has a deadline. There is nothing like an upcoming party to make the tasks you’ve been putting off move up the priority list.

Making your yard work workout count.

My first yard work project wasn’t technically in the yard. If you own a redwood deck, you know they need a little love. We just finished a large repair project on the deck which replaced the staircase and a section of the deck by the stairs. All the sawing happened on the deck for convenience which made lots of sawdust. Then it rained.

Sawdust and rain make a great filler between deck boards.This is the super high tech way to clean out the gaps.

yard-work-workout-deck-cleanup

Squat deck cleaning workout

Start on one section of the desk, keeping feet shoulder width apart or a little wider. Squat by keeping your booty back, and keep your knees behind your toes. Squat low and hold, keeping abs tight to support your lower back.

Reach down with the scraper in your right hand and work within a good reach range, cleaning between each slat from your far right to center. Switch hands, holding the scraper in your left hand and clean our from center to far left. Stand, take a step forward, squat and repeat.

I ended up taking about 30 minutes to clean the deck and my legs were burning. Think about doing squats with lat pulls for half an hour. That definitely counts as a workout.

yard-work-workout-deck-sweeping

Shoulder and lat workout by sweeping

Now that the gaps are all cleaned up, might as well work on the surface. The trick with any sweeping is to try and balance the work out between sides. We each have a dominant side – right or left.

It can feel awkward and weird to use our non-dominant side, but with yard work it can make it an even workout by switching sides. Plus it keeps the next day soreness down by splitting the work between the muscles all over the body.

Pick a section and sweep with your dominant side, then halfway down, switch sides. This works best with a standard broom, but you can use the same technique with a push broom. Make sure you alternate the hand that is in front on the broom handle, and the side of your body,

This project ended up being equal to about 75 push ups!

Back and bicep workout with raking and shoveling

I mentioned we have a bit of property right? We also have a lot of oak trees that drop a lot of leaves. During the year there are places on the property that if ignored, can swallow your leg up to your knee if you aren’t careful.

Yard work workout - shoveling a big pile of leaves

Big pile of leaves – before.

Raking leaves on a short lawn is pretty easy. Leaves that are that thick start to decompose. They are heavy, wet and don’t want to move very easily.

Any shoveling is guaranteed to be working back and biceps. As with any other yard work project, try and balance out the work between both sides of your body. This is especially hard with shoveling, but even more important. Keep your abs tight for better back protection.

You will be feeling the work in your lats and upper back with the reach of the shovel, engaging the biceps with the lift. I didn’t count the number of shovelfuls we moved, but this pile took 2 hours to move.

Yard work workout - shoveling leaves

Big pile of leaves – after.

Use your yard work workout to help your yard look amazing.

There are a lot of ways to keep moving on the weekend, even when you have stuff you have to do. Yard work is a great excuse to fit your workout into your schedule.

What got you moving this weekend? Comment with details… and share how sore you are!

Heather Montgomery
Go get your fit on.

 

[fbcomments]

Related Stories:

  • danger-menopause-fitness
    Perimenopause Fitness: A New Fitness Challenge
  • Heather Montgomery: Swim workout - just keep swimming
    Swim Workout Challenge: Get Back in the Pool
  • heather-I-run-beause
    Fitness Challenge: Getting Down and Dirty For Your Dream
  • Fitness Challenge - Tone Your Arms with Heather
    Fitness Challenge Video: Tone Your Arms
Heather Montgomery
Heather Montgomery

Heather Montgomery is a fitness writer, triathlete, and serial entrepreneur who is devoted to sharing what she has learned about becoming a triathlete after age 40. She uses her Metabolic Training Certification to help other women struggling to get fit in mid-life. She lives and trains in Santa Rosa, California, the new home of the Ironman triathlon. You can find her biking the Sonoma County wine trails.

Note: Articles by Heather may contain affiliate links and will be compensated if you make a purchase after clicking on an affiliate link.

Filed Under: GET HEALTHY & FIT

Some of the posts on 8WD contain affiliate links or links to purchase products or programs from 8WD contributors. This means 8WD or the contributor may make a small commission if you make a purchase. The 8WD affiliate links help offset the cost of hosting this website and the contributor links help support the dreams of the contributor. Please check out the 8WD Legal Page for more details.

Thank you for your continued support!

« Finding Inspiration: My Favorite Websites
Finding Happiness Through Being a Mermaid »

Check it out

  • LAUNCH YOUR DREAM
  • BE A MOTIVATIONAL SPEAKER
  • STARTING OVER MIDLIFE
  • HAPPINESS THROUGH ACTIVISM
  • TRAVEL THE WORLD
  • GET HEALTHY & FIT
  • BUILD SELF-CONFIDENCE
  • BRAVE LIVING
  • WRITE WITH US


The 8WomenDream Dream Tote Bag

About the 8WomenDream Tote Bag
US – 10oz Cotton
Dimensions (External Dimensions)
• Height – 18″ (45.72cm or 457.2mm)
• Width – 15″ (38.1cm or 381mm)
Handle Dimensions (Internal Dimensions)
• Length – 29″ (73.7cm or 736.6mm)

Recent Dream Stories

  • 8 Solstice Traditions for Focusing on Your Big Dream this Year
  • Winter Solstice: What Will You Do With 1 Minute More?
  • Why Halloween Costumes Can Help Discover Your Big Dream
  • How the Equinox Can be a Catalyst for Change
  • 5 Strategies to Live Your Wildest Dreams
  • Starting Over as a Single Mom Wasn’t My Big Dream
  • Warning: Big Dream to Be a Motivational Speaker Won’t Always Obey Your Plans
  • Dance to Relieve Stress to Focus on Your Big Dream

Inspiration

More About 8WD

WE BELIEVE EVERYONE HAS THE POWER TO ACHIEVE BIG DREAMS.
 
IT IS OUR SINCEREST WISH THROUGH THE SHARING OF PERSONAL STORIES ABOUT WHAT IT’S LIKE TO TRY TO ACHIEVE A BIG DREAM THAT WE WILL INSPIRE YOU GO AFTER A BIG DREAM TOO.
 
YOU CAN FIND OUT MORE ABOUT 8WOMENDREAM, HERE.

8 WOMEN DREAM | COPYRIGHT All RIGHTS RESERVED © 2025 · LEGAL

Welcome to 8WomenDream Where Big Dreams Are Shared
The 8WomenDream website uses cookies to improve your experience. We'll assume you're OK with this, but you can opt-out if you wish. ACCEPT REJECT READ MORE
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT