This beginner workout is great if you're looking for core and lower body. If you'd like to do the workout, but are still increasing your strength and ability, this workout may be performed as just bodyweight.
(Keep good posture your main focus as you increase speed. Good posture means: eyes looking ahead, ears in line with your shoulders, lean forward slightly at the hips and feet pointed forward.)
Some video demonstrations do not include a ruck or weight. The mechanics of the exercise are still the same. Always tighten your core and perform each exercise with as good a form as you can.
1 Mile Ruck at a warm-up pace
3 Rounds of:
- :30 Elbow Plank
- 12 x Half-Kneeling Wood Chops
- :30 Side Plank - LEFT (Tripod your knee if needed)
- 12 x Crunches
- :30 Side Plank - RIGHT
- 12 x Supine Toe Touches
2:00 Rest
3 Rounds of:
- 10 x Ruck Squats (ruck on back)
- 10 x Alternating Lateral Lunges (ruck on back)
- 10 x Alternating Lateral Lunges (ruck on front)
- 10 x Reverse Lunges (ruck overhead)
1 Mile Ruck cool down
On the side plank left – What is “Tripod your knee if needed”?