Ready for today's Reindeer Games? We've got a 30-minute workout designed to build strength and endurance using just a ruck and your bodyweight. This workout will help you feel strong, agile, and ready for anything—just like Santa’s crew—while getting all the essential exercises in for full body conditioning.
Strap on your ruck, channel your inner reindeer, and let’s dash through this workout!
EQUIPMENT YOU NEED:
- Ruck
NOTES
- This workout is a quick 30-minute workout. Devote 5 minutes to your warm-up and then 25 minutes to your workout.
- If needed, adjust the number of reps, time, or rounds to fit your fitness level.
- If needed, rest 1-2 minutes between rounds.
- Always do your warm-up to help prevent injuries.
- Some video demonstrations may depict exercise tools other than a ruck - the same cues and form will still apply unless otherwise noted.
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REMINDER:
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WARM UP
| 1:00 | Cat/Cow |
| 1:00 | Arm Circles |
| 1:00 | Bodyweight Squats |
| 1:00 | Bodyweight Overhead Shoulder Shrugs |
| 1:00 | High Knees* |
*High Knee modification: Perform as a walking exercise instead of a jumping (plyo) exercise.
WORKOUT x 3 Rounds / 20 Minutes
| 8-12 reps | Ruck Front Squats* | |
| 8-12 reps | Push-Ups** | |
| 8-12 reps | Ruck Bent Over Rows | |
| 8-12 reps | Bodyweight Step-Up*** | HARD or SOFT COUNT |
| :30-:45 sec | Ruck Plank*** | |
| 8-12 reps | Ruck Overhead Press |
MODIFICATIONS:
*Ruck Front Squat: You may hold your ruck to your chest in either the horizontal or vertical position, or you may wear your ruck on your front.
**Push Up moficiation: Knee push-ups can be done as a modification
***Step Up modification: You can use a low bench, stair, step, or a fitness box for step-ups
**** Ruck Plank: You may wear your ruck or perform a bodyweight plank. Do the plank right for your fitness level: On knees with shoulders to hips in a straight line down; on hands; on elbows.
