Core Crawl
Description
Time to build that core: five rounds of bear crawls, Russian twists, flutter kicks, and mountain climbers.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bear crawls to warm up.
5 Rounds For Time
- 50m Ruck Bear Crawl
- 20 Ruck Russian Twists
- 20 Ruck Flutter Kicks (4-count)
- 20 Ruck Mountain Climbers (4-count)
Cool Down
5 min- Easy walk, then stretch your core, hips, and shoulders.
Movement Breakdown
Ruck Bear Crawl
- Start on hands and knees with the ruck on your back.
- Lift your knees off the ground into a crawling position.
- Move forward stepping opposite hand and foot together, then the other pair.
- Keep your back flat and core braced as you move.
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 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 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.