This exercise works your core, shoulders, back, traps, and arms, all while helping you build muscular endurance. Bonus: your heart rate will stay elevated, which means you're torching calories.
- Get a good grip on the sledgehammer or dumbbell.
- Your hands should be stacked one on top of the other at the bottom of the handle.
- Bend your elbows and bring the sledgehammer up and over your shoulder, similar to how you'd hold a baseball bat.
- Using as much force as you can, bring the hammer down on the tire. Hold on tight because it will bounce when it strikes the rubber.
- Begin with 15 to 25 swings on one side. Then alternate your hand position and the side with which you bring the hammer over your shoulder for another 20 to 30 swings. Rest after you've worked both sides. Then complete one or two more rounds.