A great full-body routine to supplement your rucking. Complete this workout once a week to help maintain muscle strength and increase your metabolism. All you need is a set of dumbbells and 30 minutes of your time. This will accelerate your rucking gains.
Time: 30 minutes
Level: Intermediate
Equipment Needed: Dumbbells (choose a weight that challenges you but allows you to complete the recommended reps with good form).
Warm-up: Begin with 5 minutes of light cardio (e.g., jogging in place, jumping jacks) to get your heart rate up and prepare your muscles for the workout.
Workout Routine:
Goblet Squats (3 sets, 12 reps): Hold a dumbbell close to your chest, feet shoulder-width apart, and squat down. Keep your back straight, and push through your heels to stand back up.
Dumbbell Shoulder Press (3 sets, 10 reps): Sit or stand with a dumbbell in each hand at shoulder height, then press the weights overhead.
Dumbbell Rows (3 sets, 12 reps per arm): Bend at the hips, keeping your back straight, and row the dumbbell towards your hip. Alternate arms.
Dumbbell Lunges (3 sets, 12 reps per leg): Hold a dumbbell in each hand, step forward into a lunge, and return to the starting position.
Dumbbell Bench Press (3 sets, 10 reps): Lie on a bench or the floor with a dumbbell in each hand and press them up. Keep your back flat and your core engaged.
Dumbbell Deadlifts (3 sets, 10 reps): Hold a dumbbell in each hand in front of your thighs, and, with a straight back, lower the weights to the ground and then lift them back up.
Dumbbell Bicep Curls (3 sets, 12 reps): Stand with a dumbbell in each hand, palms facing forward, and curl the weights towards your shoulders.
Dumbbell Tricep Extensions (3 sets, 12 reps): Hold a dumbbell with both hands overhead and extend your arms to work your triceps.
Dumbbell Russian Twists (3 sets, 20 reps): Sit on the ground, hold a dumbbell with both hands, and rotate your torso to touch the dumbbell on each side.
Cool Down: Finish the workout with 5 minutes of stretching, focusing on the major muscle groups worked during the routine.
Remember to use proper form, maintain a controlled pace, and choose weights that challenge you but allow you to complete the recommended sets and reps with good form. Adjust the weights and repetitions as needed based on your fitness level and goals.
