Farm workers perform laborious repetitive tasks for long hours each day. Farming is labor intensive and tasks are performed in the heat, rain, and more. Although this 30 minute workout cannot truly mimic what it is like to spend hours working outside, we have crafted a workout routine that resembles many of the common movements performed by farm workers. Do you think you have what it takes to be farm worker fit?
Circuit One: (X3 rounds)
Farmer’s Carry – walk 30 seconds and hold 30 seconds
Romanian Deadlift – 12 reps
Wall sit with down punches – 30 seconds
Bicep curl to shoulder press – 10 reps
1 minute (or more) rest between rounds
Circuit Two: (X3 rounds)
Bent Over Row – 12 reps
Medicine Ball Toss – 15 reps
Push Ups – or chair dips – 12 reps
High Knees with Weight Hold – 30 seconds
1 minute (or more) rest between rounds
Added Bonus: Walk or jog for 30 minutes
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Congratulations, you’ve finished the workout. Now imagine doing that for eight or more hours in the heat. Did you know that farm workers do not have required heat standards except in a few states (i.e. rest, shade, and water breaks) and are excluded from overtime as well as other labor laws?
Join the Farm Worker Movement and help raise awareness about farm worker issues. Challenge two friends to complete this workout and donate $5 or more to the National Farm Worker Ministry so they can continue to advocate with farm workers to improve their living and working conditions. Tag @nfwministry and use #FarmWorkerFit in your challenge post. Learn more about farm worker issues and give at nfwm.org.
Disclaimer of Liability: Participating in any exercise program carries the risk of physical injury. NFWM strongly recommends that you consult your physician before starting any exercise program. Any person who undergoes the Farm Worker Fitness Challenge fully assumes the risk of any resulting injury.