Fifteen Minute Trio
Description
Three classic movements on repeat: squats, flutter kicks, and mountain climbers for 15 minutes.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to open up your hips.
AMRAP 15
15 min- 20 Ruck Squats
- 20 Ruck Flutter Kicks (4-count)
- 20 Ruck Mountain Climbers (4-count)
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and lower back.
Movement Breakdown
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
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.