Core and Push
Description
Two rounds for time of leg raises, flutter kicks, and Russian twists, push-ups threaded between each core movement.
Workout
Warm-up
5 min- 5-minute easy walk plus a few push-ups and leg raises to warm up.
2 Rounds For Time
- 30 Ruck Leg Raises (ruck overhead)
- 10 Ruck Push-ups
- 30 Ruck Flutter Kicks (4-count)
- 10 Ruck Push-ups
- 30 Ruck Russian Twists
- 10 Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
Leg Raises with Ruck Overhead
- Lie on your back holding the ruck overhead with arms locked out.
- Keeping your legs straight, raise them until they're vertical, then lower back down without touching the ground.
- Keep your lower back pressed into the ground and the ruck steady overhead 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 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.