Step It Out
Description
A long chipper of box step-ups, sit-ups, push-ups, and flutter kicks bookended by another round of step-ups, time to go to work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow step-ups to warm up your knees and hips.
For Time
- 50 Ruck Step-ups
- 25 Ruck Sit-ups
- 50 Ruck Push-ups
- 25 Ruck Flutter Kicks (4-count)
- 50 Ruck Step-ups
Cool Down
5 min- Easy walk, then stretch your quads, hips, and shoulders.
Movement Breakdown
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
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.
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.