Four Minute Split
Description
Four 4-minute sets, a minute each of reverse lunges, sit-ups, push-ups, and a full minute of rest, max reps every working minute.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to warm up your legs.
4 Sets (4 min each)
- Minute 1: Max Ruck Reverse Lunges
- Minute 2: Max Ruck Sit-ups
- Minute 3: Max Ruck Push-ups
- Minute 4: Rest
- Score is total reps across all four sets.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
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 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 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.