Abs and Arms
Description
A 24-minute EMOM of max mountain climbers, push-ups, and box step-overs with a rest minute built in, abs and arms getting some love today.
Workout
Warm-up
5 min- 5-minute easy walk plus a few push-ups and step-ups to warm up.
EMOM 24 (6 rounds of 4 minutes)
24 min- Minute 1: Max Ruck Mountain Climbers
- Minute 2: Max Ruck Push-ups
- Minute 3: Max Ruck Step-ups
- Minute 4: Rest
- Repeat for 6 total rounds.
Cool Down
5 min- Easy walk, then stretch your shoulders, core, and legs.
Movement Breakdown
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.