12 Gifts can be done on its own, or as part of a longer workout session and a great way to fill in your workout requirement with some miles. Each move builds off the one before it, so you'll be happy when it's time to ruck the next mile! If you're looking for more endurance exercise sandwiched in between your miles, go for 2-3 rounds.
What exercises do I need to know?
Ruck Deadlift with Upright Row Begin with your ruck on the ground, horizontally. Slowly hinge at the hips, utilizing your core and glutes as you reach down to your ruck. Lift your ruck with both hands, keeping your core and glutes engaged as you stand. Your ruck should be in your hands, level with your hips. Slowly bring your ruck up to your chin, bringing your elbows wide in the upright row.
Ruck 1 Mile
- 12 x Ruck Sumo Squats
- 11 x Ruck Push-Ups
- 10 x Walking Lunges
- 9 x Ruck Curls
- 8 x Lateral Lunges
- 7 x Ruck Russian Twists
- 6 x Ruck Swings
- 5 x Ruck Deadlift with Upright Row
- 4 x Mountain Climbers
- 3 x Ruck Thrusters
- 2 x Squat Jumps
- 1 x Ruck Burpee with Overhead Clap
Ruck 1 Mile
- 12 x Ruck Sumo Squats
- 11 x Ruck Push-Ups
- 10 x Walking Lunges
- 9 x Ruck Curls
- 8 x Lateral Lunges
- 7 x Ruck Russian Twists
- 6 x Ruck Swings
- 5 x Ruck Deadlift with Upright Row
- 4 x Mountain Climbers
- 3 x Ruck Thrusters
- 2 x Squat Jumps
- 1 x Ruck Burpee with Overhead Clap
Ruck 1 Mile