Twenty Minute Twist
Description
A 20-minute EMOM of flutter kicks, Russian twists, and a max round of man makers, with a built-in rest minute every fourth minute.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few slow twists to warm up your core.
EMOM 20 (5 rounds of 4 minutes)
20 min- Minute 1: 20 4-Count Ruck Flutter Kicks
- Minute 2: 20 Ruck Russian Twists
- Minute 3: Max 8-Count Man Makers
- Minute 4: Rest
Cool Down
5 min- Easy walk, then stretch your 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.
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.