Alternating Minutes
Description
An 18-minute EMOM alternating ruck lunges with 8-count body builders, minute after minute, no easy rounds.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to loosen your hips.
EMOM 18 (9 rounds of 2 minutes)
18 min- Minute 1: 20 Ruck Lunges
- Minute 2: 10 Ruck Body Builders (8-Count)
- If you can't finish the reps within 50 seconds, scale the count down.
Cool Down
5 min- Easy walk and a light stretch through your hips and shoulders.
Movement Breakdown
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
8-Count Body Builders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once while still in the plank.
- Jump your feet back up to your hands and stand up fully to finish the rep.