Five Tabatas
Description
Five tabata rounds, squats, shoulder taps, flutter kicks, lunges, and mountain climbers, 20 seconds of work and 10 seconds of rest, eight times each.
Workout
Warm-up
5 min- 5-minute easy walk plus a few squats and mountain climbers to warm up.
Tabata 1: Ruck Squats
4 min- :20 work / :10 rest, repeated 8 times.
Rest
1 min- Rest 1 minute.
Tabata 2: Ruck Shoulder Taps
4 min- :20 work / :10 rest, repeated 8 times.
Rest
1 min- Rest 1 minute.
Tabata 3: Ruck Flutter Kicks (4-count)
4 min- :20 work / :10 rest, repeated 8 times.
Rest
1 min- Rest 1 minute.
Tabata 4: Ruck Lunges
4 min- :20 work / :10 rest, repeated 8 times.
Rest
1 min- Rest 1 minute.
Tabata 5: Ruck Mountain Climbers (4-count)
4 min- :20 work / :10 rest, repeated 8 times.
Cool Down
5 min- Easy walk, then stretch your legs, shoulders, and core.
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 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 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 Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
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.