JuLY ‘24

”SUN’S Out buns out”
MONTHLY CHALLENGE

COMPLETE THE CHALLENGE.
EARN THE PATCH.

SUNS OUT BUNS OUT!!

Get ready to rock those summer vibes with our "Suns Out, Buns Out" workout! This 60-minute sweat session is all about sculpting those buns and legs so you can strut with confidence. From strength-building squats to heart-pumping plyometrics, we’ve packed in everything you need to feel the burn and see the results. So grab your water, crank up the tunes, and let’s make those buns the talk of the beach!

Warm-Up (10 minutes)

• Jumping Jacks - 2 minutes

• Leg Swings (front to back, side to side) - 1 minute each leg

• Bodyweight Squats - 2 minutes

• Walking Lunges - 2 minutes

• High Knees - 2 minutes

• Butt Kicks - 1 minute

Main Workout (40 minutes)

Circuit 1: Strength and Tone with Rucks (20 minutes)

Complete 3 sets of each exercise, 45 seconds on, 15 seconds rest. Wear your ruck throughout the circuit.

1. Ruck Squats - Focus on keeping your chest up and pushing through your heels.

2. Reverse Lunges with Ruck - Step back into a lunge, alternating legs each rep.

3. Glute Bridges with Ruck - Place the ruck on your hips, squeeze your glutes at the top.

4. Sumo Squats with Ruck - Wider stance, toes pointing out, engage your inner thighs.

5. Step-Ups with Ruck - Use a sturdy bench or step, alternating legs.

Circuit 2: Plyometric Power (10 minutes)

Complete 2 sets of each exercise, 40 seconds on, 20 seconds rest. Remove the ruck for this circuit.

1. Jump Squats - Explode upwards, land softly.

2. Split Jumps - Switch legs in mid-air, landing in a lunge position.

3. Box Jumps - Use a sturdy box or bench, land softly with bent knees.

4. Lateral Bounds - Jump side to side, focusing on distance and control.

5. Broad Jumps - Jump forward with both feet, landing softly.

Circuit 3: Isolation and Burnout with Rucking Backpacks (10 minutes)

Complete 2 sets of each exercise, 30 seconds on, 15 seconds rest. Wear your rucking backpack throughout the circuit.

1. Single-Leg Deadlifts with Ruck - Focus on balance and controlled movement.

2. Fire Hydrants with Ruck - On all fours, lift your leg to the side, keeping your knee bent.

3. Donkey Kicks with Ruck - On all fours, kick your heel towards the ceiling.

4. Clamshells with Ruck - Lie on your side with knees bent, lift your top knee while keeping feet together.

5. Lateral Leg Raises with Ruck - Lie on your side, lift your top leg straight up.

Cool Down and Stretch (10 minutes)

1. Hamstring Stretch - 1 minute each leg

2. Quad Stretch - 1 minute each leg

3. Figure Four Stretch - 1 minute each leg

4. Hip Flexor Stretch - 1 minute each leg

5. Seated Forward Fold - 2 minutes

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 the 1st of the month. New subscribers should wait until the 1st of the month to begin with this patch.

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#ComeWithItNow #RucksOnParade

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