Five-Minute Rotation
Description
A 25-minute EMOM cycling through mountain climbers, push-ups, flutter kicks, and a max shoulder-tap minute, with a rest minute built in.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and bodyweight mountain climbers.
EMOM 25 (5 rounds of 5 minutes)
25 min- Minute 1: 20 Ruck Mountain Climbers (4-count)
- Minute 2: 10 Ruck Push-ups
- Minute 3: 20 Ruck Flutter Kicks (4-count)
- Minute 4: Max Ruck Shoulder Taps
- Minute 5: Rest
Cool Down
5 min- Easy walk and a light stretch through your shoulders and core.
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 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 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.