Sweet Pump
Description
A descending ladder of walking lunges paired with push-ups every round, fewer lunges each time but the same 20 push-ups.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to loosen up.
Descending Ladder
- 40 Ruck Walking Lunges
- 20 Ruck Push-ups
- 30 Ruck Walking Lunges
- 20 Ruck Push-ups
- 20 Ruck Walking Lunges
- 20 Ruck Push-ups
- 10 Ruck Walking Lunges
- 20 Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Walking Lunges
- Wear the ruck on your back, standing tall.
- Step forward into a lunge, back knee dropping just above the ground.
- Push through your front heel to stand and step directly into the next lunge on the opposite leg.
- Keep your torso upright as you move forward.
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.