Strengthen your legs and increase your endurance with this four-step rucking exercise routine
Embark on a challenging yet efficient workout designed to strengthen your legs and provide a cardio boost, all without the need for a gym membership. This three-move circuit workout, sandwiched between a pair of one-mile walks or runs, can be completed in less than 30 minutes.
The workout consists of Backpack Step-Ups, Backpack Squats, and Backpack Lunges, each performed in three rounds with varying repetitions. For squats, you'll perform 21, 15, and 9 repetitions in the first, second, and final rounds respectively. Similarly, lunges follow the same pattern with 21, 15, and 9 repetitions.
Pacing is key to this workout to avoid exerting all your energy early and leaving yourself tired for the remainder. Proper form should be maintained during both squats and lunges, with the chest up, back straight, knees in line with toes, and controlled movement.
Rucking, another component of this workout, involves loading additional weight onto your body and going for a run or fast-paced walk. This serves as an endurance-boosting cardio session. If you don't have a rucksack, a comfortable one loaded with clothes can also be used to make the exercises more challenging.
The Built For Athletes Gym Backpack 35L is an ideal companion for this workout. Currently on sale for $123, a savings of $52, this backpack has enough space to hold gym and work gear on busy days and has plenty of compartments for stashing various training tools. What's more, it can be load-tested up to 66lb/30kg, making it perfect for rucking workouts. The backpack also features straps around the chest and waist to prevent it from bouncing too much.
Remember, this workout was developed by fitness trainers who promote functional strength training, but no specific individual or source is identified in the search results. The workout can be scaled to your fitness level by lowering or increasing weights on each movement or by increasing rest time. However, the rep ranges should not be altered.
So, lace up your shoes, grab your Built For Athletes Gym Backpack 35L, and get ready to challenge yourself with this effective and time-efficient workout!
Read also:
- Humanity Finds Itself in the Midst of a Significant Evolutionary Shift, According to Recent Research
- New appointment announced: Brakmann takes on role as managing director at BAH
- Mobile Health Teams Patrolling Almaty City: Operations in the Metropolis
- Prepare for August and September events or activities
