Funday Five
Description
Five rounds of overhead leg raises, suitcase-carry lunges, and body builders, a fun way to spend part of your Sunday.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to loosen your hips.
5 Rounds For Time
- 20 Ruck Leg Raises (ruck held overhead)
- 20 Ruck Suitcase Lunges
- 10 Ruck Body Builders (8-Count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
Leg Raises with Ruck Overhead
- Lie on your back holding the ruck overhead with arms locked out.
- Keeping your legs straight, raise them until they're vertical, then lower back down without touching the ground.
- Keep your lower back pressed into the ground and the ruck steady overhead 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.
8-Count Body Builders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once while still in the plank.
- Jump your feet back up to your hands and stand up fully to finish the rep.