Adult obstacle courses are gaining in popularity, so much so that you can register to participate in them in cities across the nation, much like you would for a triathlon or 5k. However, if there isn't an adult obstacle course in your city, or you'd rather not participate in one with so many people, you can make your own at home. Invite your friends and family members to participate in your very own at-home obstacle course, where not only will you have fun, but you'll get a great workout.
Set up cones for sprinting. Measure a distance of 50 or 100 yards - your choice - from one cone to the next. This distance will serve as a 50-yard or 100-yard dash obstacle.
Create a cardio station. Place hula hoops, skipping ropes or a small trampoline in this area of your yard. One person will stand at the station with a timer and make sure that all contestants perform each type of cardio for a certain amount of time without failing, like dropping the hula hoop, stepping on the skipping rope, etc. The time frame can range from 20 to 30 seconds.
Create a balance station. Set up a piece of wood or plank securely across a ditch, creek, or a pool. This will be the station at which participants are challenged to maintain their balance. If you have nothing to place the plank over, simply create a balance beam with a plank and two secure objects, such as breeze blocks or blocks of wood. Make sure that the plank, whether placed over a pool or used to create a balance beam, is secure and cannot be moved when walked on.
Create a crawl station. Every good obstacle course involves some type of crawling, whether it's on the hands and knees or on the stomach. To create an actual obstacle, place a large crawl-through pipe in your yard. If you don't have access to such a pipe, set up cones and have participants war crawl or bear crawl from one cone to the next.
Set up tires. Get some tires from a junk yard or a cheap tire store and line them up in rows of two. Have participants travel across the tires, hopping from one to the next only using one foot in each.
Use what you have. Create additional stations using objects that are already in your back or front yard. Set up a basketball station if you have a basketball net where participants must make a certain number of baskets from a marked spot before moving on to the next obstacle. If you have a swing set with monkey bars, have participants cross the bars without touching the ground.
Things you need
- Skipping ropes
- Hula hoops
- Planks/wooden boards