Full Body Twenty
Description
A 20-minute AMRAP touching flutter kicks, overhead pressing, squats, swings, bodybuilders, and push-ups, a little of everything.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and bodyweight squats.
AMRAP 20
20 min- 25 Ruck Flutter Kicks (4-count)
- 25 Ruck Overhead Presses (shoulder to overhead)
- 15 Ruck Overhead Squats
- 15 Ruck Swings
- 5 8-Count Ruck Bodybuilders
- 5 Ruck Push-ups
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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 Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
8-Count Ruck Bodybuilder
- Start standing with the ruck on your back.
- Squat down, place your hands on the ground, and jump your feet back to a plank (count 1-2).
- Perform a push-up (count 3-4).
- Jump your feet out wide, then back together (count 5-6).
- Jump your feet back to your hands and jump up to standing with a small hop (count 7-8).
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.