Core Warmer
Description
Five rounds of Russian twists, flutter kicks, sit-ups, mountain climbers, and push-ups, your core is going to get warm on this one.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight sit-ups to loosen up.
For Time
- 5 Rounds:
- 10 Ruck Russian Twists
- 10 Ruck Flutter Kicks (4-count)
- 10 Ruck Sit-ups
- 10 Ruck Mountain Climbers
- 10 Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
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 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 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.