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High-Intensity Total Body Circuit

Fit RUCK & Sandrope Full Body Combo

WORKOUT INFO

EQUIPMENT

FIT RUCK CONVERTIBLE BACKPACK
15 or 30LB SANDROPE

INSTRUCTIONS

10 REPS OF EACH EXERCISE = 1 CIRCUIT
COMPLETE 3 CIRCUITS/1 MIN REST BETWEEN

This workout utilizes the Fit RUCK convertible backpack and a 30lb SandRope for a full-body strength and endurance challenge.

Place the SandRope inside the Fit RUCK for the first four exercises then take it out for the 2nd four exercises.

EXERCISES

1. FIT RUCK CLEAN

• Hold the Fit RUCK on floor
• Swing the Fit RUCK up in front to shoulder height
• Flip Fit RUCK over and catch on arms as you sink into a half squat
• Stand upright and flip the Fit RUCK back over and lower to the floor to repeat


2. FIT RUCK LUNGE ROTATION

• Stand holding the Fit RUCK in front at waist height
• Step one foot forward, drop the back knee and rotate the Fit RUCK to the outside of the front knee
• Return back to the upright position and repeat switching sides


3. FIT RUCK THRUSTER

• Stand holding the Fit RUCK at shoulder height
• Lower down into a squat, keeping the Fit RUCK at shoulder height
• Return upright and thrust the Fit RUCK overhead
• In one motion return the Fit RUCK to your shoulders and lower into a squat to repeat


4. FIT RUCK SWING

• Hold the Fit RUCK on floor by the top handle
• Swing the Fit RUCK out and up to shoulder height, extending your hips
• Guide the Fit RUCK back down the same path and repeat


5. SANDROPE RUSSIAN TWIST

• Sit with your knees bent and feet flat, holding the SandRope, folded in half in both hands
• Twist to one side, lowering the SandRope to the floor
• Twist to the other side
• Repeat side to side


6. SANDROPE SIDE PULL THRU

• Start in the top of a push up with the SandRope to the outside of one hand
• Reach your opposite hand across and grab the end of the SandRope
• Drag the SandRope across to the outside of this arm
• Repeat to the other side


7. SANDROPE CRUNCH

• Lie holding the SandRope up over your chest with arms fully extended
• Lift your head and shoulders off the floor, pressing the SandRope up towards the ceiling
• Lower and repeat


8. SANDROPE VERTICAL PULL THRU

• Start in the top of a push up with the SandRope on the floor between your knees
• Reach one hand down and grab the end of the SandRope
• Drag the SandRope along the floor up to overhead
• Use the opposite hand to drag it back down between your knees
• Repeat dragging it up and down



 

 

WORKOUT INFO
EQUIPMENT: FITRUCK, SANDROPE
LEVEL: ALL LEVELS
TIME: APPROX 30 MINS
STRUCTURE: 3 CIRCUITS