FEBRUARY ‘24
”HEART”
MONTHLY CHALLENGE
COMPLETE THE CHALLENGE.
EARN THE PATCH.
ITS ALL ABOUT THE HEART
Adjust the weight in the ruck sack according to your fitness level and comfort.
Warm-up
- Jogging in place: 2 minutes
- Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
- Leg swings: 1 minute (30 seconds each leg)
- Jumping jacks: 1 minute
Main Workout
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete 3 rounds of the circuit.
1. Ruck Burpees: Start standing with the ruck sack on your back. Drop down into a push-up position, do a push-up, then jump your feet forward and stand up, lifting the ruck sack overhead.
2. Ruck Jump Squats: Hold the ruck sack in front of you. Perform a squat, then explode up into a jump.
3. Ruck Lunges: Hold the ruck sack in front of you or on your shoulders. Step forward with one leg into a lunge, then return to the starting position and switch legs.
4. Ruck Mountain Climbers: Get into a push-up position with the ruck sack on your back. Bring one knee towards your chest, then quickly switch legs, as if you're running in place.
5. Ruck Russian Twists: Sit on the ground with your knees bent and feet elevated. Hold the ruck sack with both hands and twist your torso from side to side.
6. Ruck High Knees: Hold the ruck sack in front of you or on your shoulders. Alternate lifting your knees as high as possible while jogging in place.
Cool-down
- Slow jogging or walking: 2 minutes
- Arm and leg stretches: 3 minutes (hold each stretch for 20-30 seconds)
Remember to stay hydrated throughout the workout and listen to your body. Adjust the intensity and weight as needed to challenge yourself appropriately.
End Workout
NOTES: Ruck weight can vary. Typically, 20 pounds if you weight under 150; 30 pounds if you are over 150. As always, modify as necessary.
Subscriptions: Patches will be shipped starting February 1, 2024.
New subscribers should wait until the 1st of the month to begin with this patch.
Having a great time? Awesome! Share it with everyone on social media and use our hashtags on Facebook and/or Instagram:
#ComeWithItNow #RucksOnParade
REGISTER NOW
MONTHLY SUBSCRIPTION
Save $$$
Get a new challenge patch every month
Only sign up once
Get free access to the ACTIVITY TRACKER
Cancel any time by [contacting us]
or accessing your profile
Not seeing what you want?
Looking for a previous month’s challenge?
Patches are now on-sale!
View our SHOP page