Core Four
Description
Four rounds of mountain climbers, sit-ups, shoulder taps, and Russian twists, straightforward core work for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow mountain climbers to warm up your core.
4 Rounds For Time
- 20 Ruck Mountain Climbers (4-count)
- 20 Sit-ups (ruck optional)
- 20 Ruck Shoulder Taps
- 20 Ruck Russian Twists
Cool Down
5 min- Easy walk, then stretch your core and hips.
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 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.
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.