This workout is to be done with a sandbag, heavy ruck, kettlebell or heavy dumbbell, depending on your current strength and fitness ability/equipment. I have done this workout with all of the implements listed, and while some are less cumbersome than others, using heavier/wieldy objects used more stabilizer muscles and gets you better prepared for Event training.
Always warm up prior to every workout: a quick round of 10 jumping jacks, 10 bodyweight squats, 10 push-ups and 10 burpees gets your muscles firing and helps prevent injury prior to blasting into the workout.
*Why no weights are listed - I purposefully did not attach a weight requirement to this workout. Heavy is what it is for you, not for me. Pick what's right for you. While the exact movement required for one object might be slightly different than for another in order to safely stabilize, the exercises all remain virtually the same.
FOR THIS WORKOUT, YOU WILL NEED:
Sandbag OR Heavy Ruck OR Kettlebell OR Heavy Dumbbell
What are the exercises I need to know?
* All exercises are to be done with your chosen weight(s)
Swings - While the video demo is using a KB, the same form mechanics still apply to other implements. Hold your ruck by the top center handle.
Sumo Squats - Knees should track over your second toe.
Russian Twist - If you have been doing this exercise long enough AND can lift your feet without caving in your chest/curving your back, lift your feet. If you can't maintain a stiff core and straight spine, feet on the ground.
Standing Trunk Twists - Do not flail your body around like a doll. Use motor control and tighten your full core (glutes and back are included!) to create the torque motion. If this doesn't feel like anything, you're doing it wrong! Use weight to create more resistance.
WARM UP
RUCK 1 MILE WARM UP PACE
SANDBAG/HEAVY RUCK:
- 14 x Swings
- 14 x Sumo Squats
- 14 x Racked Forward Lunge
- 14 x Russian Twist
10 x Burpees
- 13 x Standing Trunk Twists
- 13 x Bicep Curls
- 13 x Bent Over Rows
- 13 x Alternating Shoulder to Shoulder
- 12 x Russian Twist
- 12 x Racked Forward Lunge
- 12 x Sumo Squats
- 12 x Swings
10 x Burpees
RUCK 1 MILE COOL DOWN PACE
