ALL LEVELS: 4th of July Bonanza

This 4th of July, we all have to create our own fireworks. But I don't think it'll be a problem if you consider today's workout. We've got a fun, all stages grinder that can be done with your ruck, but be sure to do the warm-up first to get those muscles ready for action. This is even a fun workout to include your kids, partner or a close friend in (and just stay 6ft apart, 'k?).**

** MODIFICATIONS: (If you invite others to do this workout, they don't have to do anywhere near the same reps. 6-10 rep counts for a child and 12-15 rep counts for an adult before the rest for a few seconds and begin again, if they want to. They can do bodyweight work or light dumbbells in lieu of a ruck.) 

What exercises do I need to know?

Leg Lifts This is a lower abs exercise. You will need to lay on your back, hands under your hips for lower-back support if necessary. Your legs should be extended. Slowly lift your legs up, keeping ankles pressed together. Raise your legs until they are vertical. *Slowly* (this is where the magic happens, so I mean it) lower your legs back down until your feet are hovering 2" from the ground. If you're doing this with others, make this a "turtle race" - who can do this the slowest.

Half Burpees This is just the bottom half of a burpee. In plank position, hop your feet up to your hands and back out for 1 rep.

If you want a little more than a half burpee, an alternative is to do a burpee thruster -- Bottom of a burpee, bring your body into a lowered squat position, and then thrust your ruck up overhead as you stand from squat position.

Ruck Woodchops When you do wood chops, your first intention should always be doing this exercise slowly with full body control. Stand with your feet shoulder width apart and turned out slightly. Crouch until your thighs are parallel to the floor, keeping your back straight. Hold your ruck with both hands next to the outside of your right thigh. Twist your torso to the side and lift the weight up and across your body with straight arms. As you lift, stand up and turn your torso so you end up facing the dumbbell, which is above your left shoulder. Rise onto your toes as you twist and lift. You should be using your core muscles to control the movement. Return to the starting position, reversing the twist and bringing the ruck down as if chopping wood. 

Ruck Bent Over Rows These focus primarily on your back muscles. Stand with your feet shoulder-width apart. Bend your knees and lean forward from the waist. Your knees should be bent, but your back stays straight, with your neck in line with your spine. Grab your ruck with both hand and let it hang with your arms straight. Brace your core and squeeze your shoulders together to row the ruck up until it touches your sternum, then slowly lower it back down again.

THE WARM-UP

Do each movement for :30 sec/ea before moving on to the next warm-up exercise.

  • High Knees
  • Jumping Jacks
  • Jog in place
  • Alternating Side Lunges

THE WORK x 2 - 4 Rounds

  • 25 Push-Ups
  • 25 Ruck Curls
  • 1:00 High Knees
  • 25 Ruck Squats (ruck held in front of you)
  • 50 Leg Lifts
  • 20 Half Burpees
  • 25 Ruck Woodchops
  • 25 Plank Ruck Drags
  • 1:00 Star Jumps
  • 50 Walking Lunges
  • 25 Ruck Bent Over Rows
  • 50 Mountain Climbers HC (1,1,2,2)

Leave a comment