A Little Core
Description
Four rounds of flutter kicks, Russian twists, sit-ups, and shoulder taps, split by a couple of short ruck runs.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight twists to loosen up your core.
4 Rounds For Time
- 20 Ruck Flutter Kicks (4-count)
- 20 Ruck Russian Twists
- 100m Ruck Run
- 20 Ruck Sit-ups
- 20 Ruck Shoulder Taps
- 100m Ruck Run
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and hips.
Movement Breakdown
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.