Rucklympics is here!
This week's Group Workout looks like a lot, but I promise you, at 3 Rounds, you'll knock this out in under 40 minutes, even if you're going slow.
This workout is a fun, short pyramid-style workout that suits almost every athlete. If you're a Beginner, I show you below how you can modify this workout for your needs. If you're Advanced, let's make it harder! I recently did this workout with a friend who is relatively new to exercise. We had a lot of fun doing this together, and it seemed like the perfect group workout to do.
With Rucklympics, you can do this workout on your own, with friends, or with your PATHFINDER small group. When you're finished, hop over to the Class 029 Facebook page to mark it as complete for your workout to count towards your team goal! (Don't mark it here, because we may not see it!)
Let's get into it!
WHAT YOU'LL NEED:
Ruck with your choice of weight
2 x Dumbbells (or other choice of weight, like a kettlebell. If you don't have any dumbbells, do this as a bodyweight workout!)
WHAT EXERCISES DO I NEED TO KNOW?
DUMBBELL ALTERNATING "L" RAISES MOD: Bodyweight, ball fists Standing tall, feet hip width apart, weights in hand, raise your straight left arm up to shoulder-height and your straight right arm up out to the side. You'll be making an "L" with your arms. Bring your arms back down to your sides, and then alternate direction.
RUSSIAN TWISTS MOD: Use weight or Swiss ball Begin by sitting on your sitz bones (your butt, but specifically where the back of your pelvis meets the floor). Your knees should be bent with feet FLAT ON THE FLOOR. Straighten your back using excellent posture, and lean just far enough back until you feel your abs engage. Press your hands together and intentionally bring the heels of your hands to your hip bone, alternating to the left and right sides. If you've been doing Russian Twists for a while and have a strong core, you may lean further back, still keeping a straight back, and lift your feet off the floor, crossing at the ankles. If your back curves, put your feet on the floor!
RUCK ROMANIAN DEADLIFTS MOD: Use Sandbag for heavier option, bodyweight for Beginner option Begin by standing tall, ruck in hand. Keeping soft knees, hinge at the waist, dragging your ruck down your shins. Fire your glutes and hamstrings as you rise.
TOUCHDOWN SQUATS MOD: Walk the jump out Start with feet hip width apart. Jump (or walk) your feet out, bring a hand down into quarterback position, and then jump up. Alternate hands.
STANDING SHOULDER PRESS MOD: No weights MOD: Ruck, dumbbells Standing tall, feet hip width apart, bring your arms into a "field goal" position, weights (or fists) in hand. Raise your arms straight up overhead, and back down into field goal position.
RUCK CRUNCHES MOD: Bodyweight Bear-hugging your ruck (or plate, kettlebell, or just your arms), lay on your back, ruck against your chest. Crunch up, keeping your chin lifted with a straight neck and spine. Raise the tops to mid shoulders off the ground, and return.
RUCK GOOD MORNINGS MOD: Hands behind head, fingertips behind your ears. Place your ruck horizontally across the muscles at the top of your back. Standing with feet slightly wider than hip width, grasp each side of the ruck with each hand. Firing your glutes and hamstrings, hinge at the waist to a 45 degree angle. Using your glutes, hamstrings and abs, pull yourself back to standing. Make sure your ruck is not resting it's full weight on your head or the back of your neck.
FLOOR CHEST FLYES MOD: Dumbbells MOD: Bodyweight Laying on your back, holding weights in both hands (or bodyweight), with a soft bend in the elbow, bring weights up to touching above your sternum and then out until soft elbows meet the floor.
WINDSHIELD WIPERS MOD: Use Swiss Ball, or Ruck/Weight Overhead Laying on your back, hands under your hips if you need lower back support or arms out to the side, raise your feet up, flexed towards the ceiling, ankles together. Envisioning windshield wipers, bring both legs to the left, and then the right, without rotating your hips.
REVERSE LUNGES MOD: Hold a ruck or weight in both hands. Standing tall, feet hip width apart, bring one foot behind you, toes to the floor. Bend your back leg into a lunge and then straighten. Alternate legs.
JUMP SQUATS MOD: Bodyweight Squat without jump Standing tall, feet hip width apart, knees tracking over toes, lower down into a squat and then burst up into your jump.
WORKOUT x 3 Rounds
- 20 x Dumbbell Alternating "L" Raises
- 15 x Russian Twists
- 10 x Ruck Romanian Deadlifts
- 5 x Touchdown Squats
- 20 x Standing Shoulder Press
- 15 x Ruck Crunches
- 10 x Ruck Good Mornings
- 5 x Burpees
- 20 x Floor Chest Flyes
- 15 x Windshield Wipers
- 10 x Reverse Lunges
- 5 x Jump Squats
AB FINISHER x 1 ROUND
- :45 second Plank
- :45 second Side Plank - Left
- :45 second Side Plank - Right
- :45 second Plank