The Rest Round
Description
A 15-minute AMRAP of flutter kicks, Russian twists, push-ups, and mountain climbers, with a built-in 30-second rest every round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and push-ups.
AMRAP 15
15 min- 15 Ruck Flutter Kicks (4-count, ruck overhead)
- 15 Ruck Russian Twists
- 15 Push-ups (ruck optional)
- 15 Ruck Mountain Climbers (4-count)
- :30 rest
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
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 Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
Push-ups
- Start in a plank position, hands slightly wider than shoulder-width.
- Lower your body until your chest nears the ground, elbows close to your body.
- Push back up to full extension and repeat.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.