There's a good bit of ruck in this workout. Adjust it to what equipment you have available. This would be a beast as a sandbag or kettlebell workout as well by just replacing the ruck. If you just have your body-weight or are still new to exercise, you will still get a great workout in without using any additional equipment.
WARM UP:
- 10 x Hamstring Kicks start low and get your leg higher by the end of the rep round. If your hamstring tingles, stay lower.
- 10 x Inchworms
- 10 x Butt Kicks
- 10 x High Skips
- :30 - 1:00 Jog in place
THE WORK:
- 10 x Burpees
- 20 x Ruck Swings
- 10 x Ruck Goblet Squats
- 20 x Ruck Overhead Forward Lunges
- 1:00 Jog in place OR High Knees
- 10 x Burpees
- 20 x Push-Ups
- 10 x Reverse Lunges
- 20 x Hard-Count Ruck Curtsy Lunges (hug ruck to chest as left leg curtsies behind right/vice versa)
- 2:00 Jog in place OR High Knees
- 10 x Burpees
- 20 x Bodyweight Squats
- 10 x Ruck Curls
- 20 x Star Jumps
- 3:00 Jog in place OR High Knees