Cold plunging and June Challenge

Important: Before engaging in this or any health and fitness trend/activity/fad/random thing you saw online - make sure to check with your health care team to make sure it’s a good choice for you!

This post may contain affiliate links.

Cold plunging has been trending for a while now, and if you haven’t given it a try yet, you might be wondering: does it actually work? or is it all a fad?

One thing I can tell you for sure: whether through the placebo effect, positive thinking, or just believing that it does actually work, cold plunging has been working great for me.

A quick Google search will leave you with a long list of touted benefits:

• Enhanced immunity

• Better circulation

• Reduced inflammation

• Boosted mood

• Increased metabolism

• Better sleep

• Faster recovery

• Decreased muscle pain

• Joint pain relief

• Improved insulin resistance

• Relieving depression

• Elevated Energy

• Weight loss

• Improved skin and hair health

• Decreased swelling

• Boosted mental health

• Increased mental clarity

• Endorphins boost

• Improved muscle repair

• …And more.

And while there’s plenty of studies and anecdotal evidence online supporting these claims, one thing is for sure, I definitely notice a positive difference in the following areas when I cold plunge regularly.

• better mood

• increased energy

• better temperature regulation

• better cold tolerance

• decreased soreness in joints and muscles

• increased optimism

• increased confidence in myself

• increased resilience in daily life

• general increased feeling of wellness

So I thought it would be fun to do a cold exposure challenge for the month of June, to kickstart your cold exposure journey!

June Cold Exposure Challenge

Starting June 1st, the challenge is simple - get cold!

We’ll start with 10 seconds of cold water immersion. You choose whether that’s in a cold plunge, turning your shower to cold for the last few seconds, in an ice bath, or out in a cold lake or river - or any combo you like.

Each week we will increase the time so that by the end of the month, you’re doing a whole minute on the last day!

• Week 1: 10 seconds

• Week 2: 20 seconds

• Week 3: 30 seconds

• Week 4: 40 seconds

• June 30th: 1 minute!!!

  Tips:

• Week 1 is June 1-8th.

• You don’t have to start with a tub full of ice to get all the great benefits from cold exposure. Anything under 15 degrees is perfect. A good starting point is between 10-15 degrees. Most homes have cold water running in the shower at anywhere between 6-12 degrees, so that’s perfect!

• Dunk in real fast or ease in nice and slow - do whatever is easier for you. The goal is to keep it at a level that you can maintain each and every day - so go easy on yourself.

• When you’ve completed your goal time for the day, ease yourself out of the cold water/shower, dry off and allow your body to warm itself back up naturally. You might get tingles, or warm-ness feeling all over - woohoo! You did it!

  Need your own plunge pool? See the one I use here!

  (PLUS get 15% off when you use code: RENEE07360)

  That’s it!

Make sure to share your journey on socials using the hashtags #sirenruckclub and #badmotherruckers so I can find you and share! :)

FREE 12-Week Ruck & Strength Training Program + SRC Meet-Ups

Woman Rucking/Hiking by an alpine lake with her two dogs.

So excited to tell you about our Siren Women’s Ruck Club, Meet-ups + FREE 12-week Training Plan!

Siren Women’s Ruck Club

First up we have our new Siren Women’s Ruck Club (SRC), based out of Cochrane, AB (BUT, you can be anywhere in the world and do your rucks, take part in the discussion in our private FB group, and be part of the club!)

The SRC is a community of strong, like-minded women* that get together to push ourselves to be better humans. Through Rucking and Strength Training, the challenges we overcome together help us face all the things that life throws at us.

There are two ways to be part of the Club:

1. Join our private FB Group right here, where we keep you up to date on meet-ups, and where you can chat with other members about all things rucking. Have a burning rucking question? Want to partner up with someone for some accountability while you complete the 12-week program? This is the best place to do that.

2. Sign up to our FREE members area on the Siren Ruck Club/RRPT website, where you can access training plans, warm-ups, recovery protocols and more!

Join both of these to make sure you don’t miss out and get access to all the training, meet-ups & news, and connect with other badass rucking women.

If you’re not in Cochrane, AB, it’s all good! Just follow Siren Ruck Club on Instagram and use #sirenruckclub & #badmotherruckers on your rucking Instagram posts to get connected with us and others in the club.

Meet-Ups

Next up, we have in person Meet-Ups!

The weather has finally broken into spring and we are excited to meet you all at one (or all!) of our in-person meet-ups in Cochrane, AB. Starting May 19th, we’ll be getting all of you #badmotherruckers together monthly for a fun ruck. These meet-ups will be more social than gruelling workout, just a chance to get together with other ruckers and get our ruck on! All-abilities welcome keeping in mind that we will be walking/on our feet with some small hills, for approx. 45 mins - 1 hour walking around with weight on our backs.

This is a great opportunity to meet other ruckers in our community!

All the details can be found in our private Facebook Group right here under Events.

FREE 12-Week Ruck Training Plan

Finally! All the workouts have been uploaded into the members area and you are ready to get your ruck on and get moving into the FREE 12-week ruck training program.

Great for those new to Rucking and also those with a good Rucking Base - take your fitness up a notch. A little bit of rucking, a little bit of strength, and a good measure of mobility mixed in there to keep you feeling good and injury free. Every single day, including rest, is programmed right in there, so you always know what you’re doing - no guesswork!

Find this FREE Ruck + Strength Training Program and all your warm-ups and mobility sessions in our FREE members area right here!

**By women, we refer to cis women, trans women, femme/feminine-identifying genderqueer, and non-binary folks.

Have any questions? Feel free to reach out to us through any of our socials, or email us directly.

>>Please check with your health care team before starting any exercise/movement program, and always listen to your body.<<

General Rucking Warm-Up (Less than 10 mins)

General Rucking Warm-up

Get ready to ruck and roll with this quick & easy, do-anywhere routine.

If you’re new to working out, or new to rucking, you need a quick & simple, do anywhere warm-up routine to get your blood flowing and get those joints oiled up and ready to work before you tackle your ruck. Less than 10 minutes to complete, this routine also works well if you only have a quick moment to move your body at the office, inbetween meetings, calls, or on your lunch break.

Follow this General Rucking Warm-Up to help stave off injury and help you get the most out of your rucking workout.

Do each move for 20 seconds and repeat the whole warm-up 2-3 times.

Take your time on the first round, getting a feel for how your body is feeling today, then gradually pick up the pace on the second/third rounds.

General Rucking Warm-Up (Less than 10 mins)

• standing ankle rolls

• unweighted good mornings

• squat-to-stand

• plank down-dog foot taps, alternating hands

• mountain climbers (hands on floor or elevated)

• standing arm t-shoulder twists

• cactus arms to overhead reach

• standing YTWs

For demos of all the moves - check out our latest Instagram post here!

Note: If you’re in Cochrane, AB, we run a fun women’s rucking club twice a month, and a 12-week women’s rucking and strength program to help you take your fitness up a notch and meet other amazing women in your community (next course begins APRIL 6th!). Join us here!!

Join the Siren Ruck Club!

Starting April 2024, meeting twice a month, rucking with awesome women in Cochrane, AB.

Follow us on Instagram for up-to-date info!

Rucking: Quick Start Guide

I would say that it’s fairly well-known by now that I love rucking. You’ve probably even heard of “rucking” lately. It has been buzzing around the health and fitness space for the last few years - but what exactly is it - and how do you start?

Here’s a quick start guide for starting a progressive rucking program, even if you’re just getting off the couch for the first time ever.

What is rucking?

Rucking is a military term that basically means “walking around with a weighted backpack”, or “walking with weight on your back.”. Some websites get super particular about it, but for us - rucking is walking around with weight somewhere on your body - either with a backpack or weight vest. That’s the essence of it. It’s a super simple concept that can change and adapt to suit your fitness needs.

Benefits of Rucking:

Rucking is awesome for so many reasons. And you may have your own personal reasons as well (like carrying kids home from the park, throwing a niece or nephew into a backpack to give their parent a break, or as a stress-relieving exercise you can do that will benefit your mental health as well). Here are a few reasons we love rucking:

Cardiovascular

• rucking counts as cardio, and is great for building an aerobic base and increasing overall work capacity.

Strength

• the extra weight you carry while rucking adds resistance and forces your core, legs, back and shoulders to work harder the whole time you’re rucking.

Bone Density

• Because you’re increasing the weight you’re walking with, rucking can increase bone density much better than walking unweighted. This becomes increasingly important as we head north of our 30s, especially for women.

Low-Impact

• Because it’s walking (but just adding weight), rucking is a great way to increase difficulty, yet still be gentle on your joints.

Energy Expenditure

• REPEAT AFTER ME: We do not workout to burn calories. Great, now that that is out of the way, just know that rucking has been shown to burn up to 3x more calories than walking without weight - meaning you’re getting in a more effective, more efficient workout.

Social and Mental Health Aspects

• while I haven’t seen any studies proving how rucking can make you feel good - in my own personal experience, rucking just makes you feel good. You feel strong, accomplished, and like a total badass during and after a good ruck. Take from that what you will!

• rucking can be done solo or with any number of people - and they can be at different fitness levels (a good way to level the playing field with a group of diverse ruckers is by adjusting the weight each person is carrying). Make this your new “stitch n’ bitch”…but make it positive. :)

Gets you Outside

• unless you live in a tent in the woods, you probably don’t spend enough time outside. Rucking gets you out and moving and can be done in ANY weather if you dress appropriately. Plus, a good coffee tastes even better after a badass rucking session.

Custom the Hell Out of It

• rucking doesn’t have to look a certain way. There’s no dress code, no prerequisites, and you don’t need any special fitness skills to get out there and ruck.

• you can definitely ruck in complete camoflage, with a military style weight vest, through the woods if you like.

• AND you can dress in your best 80s neon spandex, leash up the poodle, and crank the Taylor Swift in your headphones while you do laps of your neighbourhood.

• and everything in-between.

• ANYWAY YOU WANNA RUCK - YOU ARE AWESOME.

Gear:

I’m sorry to all the gear-heads out there (it’s me, Hi!), but you don’t need a lot of specialist gear to start rucking. There are amazingly engineered rucking packs that perfectly fit rucking specific weight plates, and they are amazing. BUT, to start - you just need a good-fitting backpack with some padded shoulder straps, something to add some weight in it, and a good pair of walking/hiking shoes. THAT’S IT. (You can even, and I do often, throw on a weight vest and go for a walk - it’s super similar and will provide basically the same benefits.)

You want your pack to fit well - snug on your back and shoulders - and the ability to snug up and secure the weight up against your back as high and close as possible.

For your weight - you can use just about anything: a bag of rice, some books, a dumbbell wrapped in a towel, homemade “pills” using ducttape and sand (this one is very DIY and very military, but also very easy and super effective). (Keep reading for specific weight and distance recommendations).

You want supportive shoes with good grip for whatever conditions you’re rucking in. Hiking shoes or boots for backwoods terrain, running shoes with a bit of cushioning for sidewalks, pavements and pathways. If it’s icy or snowy out, grab some gaiters and some ice spikes and head on out there.

Get out!

You now possess everything you need to get started with rucking - so get out there!

Put on your shoes, load up your pack and fit it snug to your back and get out and start walking.

Beginner Rucking Program

I’m a huge advocate for starting off nice and easy. Slow and steady. Chill and…you get the idea. The less fit you are to start out, the less weight and distance you should start with. Even if you’re fairly fit, depending on what you normally do for your workouts, you might wanna start easy with rucking until your body gets used to the weight on your shoulders and your tendons, ligaments and joints have some time to adapt (keep in mind they take longer to adapt to increasing loads than your muscles do).

If you’re super new and just starting out - start by wearing the ruck for a short period of time: just a few pounds (5-10) for 10 minutes a day and just move around your house, or just walk around the block. It’s better to start low and go slow to avoid any overuse injuries - especially at the beginning.

Aim to ruck 1-2 times a week, going a little further each time, and making sure to take days off in between rucks. At this point, it doesn’t matter if you measure in minutes, miles, kilometres or lamp posts - just keep it consistent and keep pushing it just a little bit more each time. A good beginner goal is to complete a 2-mile ruck at a 17-20 minute-per-mile pace (anything under 40 minutes for 2 miles is a good starting goal).

Once you’re comfortable with that time and distance, you can start to increase your weight, distance or speed. You only want to increase one of these variables at a time, and only in small increments, so you can continue to progress while minimizing the risk of injury.

You can increase weight by 5 lbs, or the distance or time by 10% on the previous week. Slow and small increases will ensure you live to ruck another day.

You can also increase difficulty by rucking on more technical/steeper terrain, or even start to add in some bodyweight (and ruck weighted) movements, turning your ruck into a full on workout session. (Rucking Workouts)

Note: If you’re in Cochrane, AB, we run a fun women’s rucking club twice a month, and a 12-week women’s rucking and strength program to help you take your fitness up a notch and meet other amazing women in your community (next course begins APRIL 6th!). Join us here!!

Tips:

• posture is important - make sure you walk with your head up tall with a neutral spine and hold your shoulders back. You don’t want to hunch over while rucking.

• smaller steps are better than long bounding ones for reducing stress on your joints, especially knees.

Join the Siren Ruck Club!

Starting April 2024, meeting twice a month, rucking with awesome women in Cochrane, AB.

Follow us on Instagram for up-to-date info!

7 EMOM Workouts For When You're Short on Time

If you’ve got a busy week ahead and have no idea how you’re going to fit in your workouts, EMOMs might be a great addition to your repertoire.

An EMOM - Every Minute On the Minute - is a style of workout that alternates periods of work with periods of rest, determined by one minute (or more) intervals. There are many styles of EMOMs, but the concept is the same: when the timer beeps, you aim to complete the required work (and possibly have a little rest) before the timer goes off again and you must repeat and/or do another movement. EMOMs can take many forms, and you can be as creative as you like, but the concept remains the same - each time the timer goes, you work!

For example, a simple EMOM workout might go like this:

EMOM 10 (Every Minute On the Minute for 10 minutes)

• 10 burpees.

Set your timer to beep every minute, on the minute, for 10 minutes. At the beginning of the workout you complete 10 burpees and rest for the remainder of that first minute. When the timer goes for the beginning of the second minute, you complete 10 burpees and rest for the remainder of that second minute, and so on until you have completed 10 rounds.

A more complicated (but still easy to understand) EMOM might be:

EMOM 20

Minute 1: 10 squats

Minute 2: 10 pushups

Minute 3: 10 alternating lunges

Minute 4: 45 second plank

Minute 5: Rest

Repeat for 20 minutes (4 rounds)

Set your timer to beep each minute, on the minute for 20 minutes. When the workout starts, you complete 10 squats, and rest for the remainder of that minute. Minute 2 you complete 10 pushups, then rest the remainder of that minute, and so on down the list, resting for the entirety of minute 5. At the beginning of minute 6, you start the circuit again, with squats, and carry on until you have completed 4 total rounds of the workout.

Always make sure you get in a thorough warm-up (like this one), to help you stave off injury and get the most out of your workout. If you’re just starting out with a new workout routine, make sure to have at least one rest day between workouts. Whether you’ve been working out for days or years, the focus on good form throughout the workout will be essential to minimize your risk of injury and ensure you’re targeting the correct muscles.

EMOMs are a great addition to your workout routine; an easy way to add in some intensity and variety to keep you progressing. Add in one of these to your routine this week and enjoy!

7 EMOM Workouts For When You're Short on Time

Workout 1

EMOM 12

• 5 Sandbag Clean & Jerks

This one is pretty self-explanatory. Every minute, on the minute, for 12 minutes, complete 5 sandbag clean & jerks. Because the reps are quite low, you want to make sure the weight is challenging enough that it becomes difficult, but still possible to complete the 5 reps in the last few minutes. In your warm-up, test out your weight, and get in a couple warm-up rounds, building up to your workout weight.

Workout 2

For time:

• Run 2 miles

• EMOM 15 air squats

A fun way to spice up your run! Set your timer to beep every minute on the minute for the duration of your run. Start out running for the first minute, and when the timer beeps, stop and do 15 air squats on the spot. Run for the remainder of that minute, and repeat 15 squats every minute. This one will get spicier the longer it goes, so try to get that run done as quick as possible, without going so hard that you’re completely gassed before you get halfway through. Pacing yourself will be key! This would be a great benchmark for you to retest in a few months and see how far you’ve progressed!

Workout 3

Death by Burpees

• Minute 1: 1 Burpee

• Minute 2: 2 Burpees

• Minute 3: 3 Burpees…

• Carry on each minute adding one more burpee rep until you can’t complete the required number of burpees in the minute.

• Rest 3 minutes

• Repeat workout

This workout starts out almost too easy. And then you get into the trenches really quickly. As the reps increase, pace yourself and focus on controlling your breathing. When you can’t complete the required number of burpees in the minute, stop and rest for 3 full minutes. Then repeat the workout again and see how far you can get. If you stay calm and get into the zone, I promise you’ll get further than you thought you could. Also a great one for a benchmark. :)

Workout 4

For time:

• 300 Kettlebell Swings

• EMOM: 3 burpees

The goal of this workout is to complete 300 kettlebell swings in the shortest time possible. Every minute, your timer will beep and you will complete 3 burpees, and then continue with your kettlebell swings for the rest of the minute. Again, pace yourself and focus on that good form for the swings.

Workout 5

EMOM 14

• Odd Minutes: 8 Thrusters

• Even Minutes: 15 Kettlebell Swings

For this 14-minute EMOM, you will do 8 thrusters on the odd minutes (1, 3, 5, 7, 9, 11 & 13), and 15 kettlebell swings on the even minutes (2,4,6,8,10,12 &14).

Workout 6

EMOM for as long as possible

• Odd Minutes: pushups + 1

• Even Minutes: air squats + 1

The way this one works is when the time starts, do 1 pushup, then rest for the remainder of that minute. For the Second minute you’ll do 2 air squats, then rest for the remainder of that minute. For the third minute you’ll do 3 pushups, then rest for the remainder of that minute, and so on until you can no longer complete the required number of reps required in that minute. You should be able to go a little further in this one because you’re alternating movements and allowing other muscles to rest.

Workout 7

EMOM 25

• Minute 1: 10 pushups + shoulder taps

• Minute 2: 10 squat jumps

• Minute 3: 10 v-ups

• Minute 4: 15 kettlebell swings

• Minute 5: 20 alternating lunges

A Classic EMOM full-body workout. Switch movements for each of the first 5 minutes, and then continue to cycle through the movements until you have completed 4 rounds of each move which will take you 25 minutes.

The next time you’re short on time for your workout, throw one of these EMOMs into the mix and get your workout in!

If you’re looking for a more comprehensive, personalized plan, hit me up with a DM or email and let’s create a great program for your specific goals and lifestyle! I’d love to hear from you!

Want to Start Working Out But Have No Idea Where to Begin? Start here...

POV:

You want to start working out regularly, but have no idea where to begin, what to do or how often to do it.

TRY THIS!

This super simple routine, done 3 days a week on non-consecutive days can help get you moving:

Super Simple Workout

• 10 wall pushups

• 10 squats to a chair

• 10 backpack rows

• 10 static lunges per leg

  Repeat the entire workout 3 times.

A few helpful notes:

• If the wall-pushups are too easy, you can progress to counter pushups (hand on the kitchen counter), or even to hands on the stairs. As you get stronger, you can move down a step, until eventually you’re performing pushups with your hands on the ground.

• Backpack rows can use anything you could lift as a weight. For example: a shopping bag with some cans, a backpack with some books, a big bag of rice, dumbbells/kettlebells/sandbag if you have them, etc. As you get stronger, add more items/weight.

• With the static lunges, only go down so far as is comfortable to start. As you get stronger, and get used to all your stabilizer muscles keeping you balanced, you will find you have a greater range of motion and can get your knee closer to the ground.

• If you’re starting exercising for the first time, or coming back after some time off, it’s always best to check with your doctor before you begin any program or fitness routine.

Already been working out consistently for a couple months and not sure what to do next?

Try a few workouts from here!

Or, if you’re looking for a more comprehensive, personalized plan, hit me up with a DM or email and let’s create a great program for your specific goals and lifestyle! I’d love to hear from you!

Dynamic, Do-Anywhere Full-Body Warm-Up

Use this ultra-accessible, do-anywhere, dynamic full-body warm-up before you attack one of the workouts available here, or any workout for that matter! No equipment needed, but if you have a cardio machine, feel free to use it for the first portion.

Feel free to drop to your knees for the pushups in this warm-up, especially if you don’t have full pushups in your arsenal yet. While I generally don’t recommend doing knee-pushups, in this case - for the purpose of warming up the upper body - they can work well in this warm-up. :)

If you have a bit of extra time, you can repeat the moves in this warm up, but if you’re strapped for time, it’s better to get in one full round before you get moving in your main workout.

A quick note on warm-ups in general: As you prime your body for movement from sedentary (if you’ve been sitting/driving/working on a computer all day), you want to start with a relatively easy pace, and ramp up towards the end of the warm-up. Pay attention to how your body feels as you begin your intentional movement, and if something feels extra tight or creaky, maybe spend an extra minute or so warming up that specific area. As you progress in your consistency, you’ll get to know your body really well and will be able to tell what it needs.

Want to take the guess-work out of your fitness training? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!

Quick & Dynamic Full-Body Warm-up (8-10 mins)

• 2 mins Run/Row/Bike/Jump Rope (steady, warm-up pace)

• 10 squat-to-stand flows

• 5/side perfect stretch

• 10 walkouts with pushup

• 5 hip circles/side (on all fours)

• 5/way cat/cows (standing or on all fours)

• 5 rounds of YTWs

After this warm-up, do a couple/few reps of the moves in your workout, slowly working up to the weight you intend to use in the main workout. You don’t want to tire yourself out, but just get the body primed for what follows. Find a great workout right here!

After your workout, cool-down, jump in an ice-bath (if it’s part of your routine), and have a great day!

Looking for a more structured program? Or 1-on-1 coaching? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!

7 Bodyweight Workouts You Can Do Almost Anywhere

While bodyweight movements can be considered a simple form of exercise - make no mistake: simple doesn’t necessarily mean easy. These workouts are simple, scalable to any fitness level and you can do them just about anywhere.

These workouts also make great benchmark workouts. Do a 5-10 minute warm-up (like this one), then complete any workout to your best ability. Track your score. Then keep up with your training for 6-8 weeks. Repeat the workout and see how far you’ve progressed! (Need a personalized fitness program? Click right here and let’s work together!)

Choose a place - your garage, front yard or a park. Lace up your shoes, grab a friend and get it done.

Here are 7 simple (but not easy!) workouts you can do with absolutely zero equipment.

Don’t forget to do a quick warm-up!

Workout 1

20-18-16-14-12-10-8-6-4-2 reps of:

• Squats

• Pushups

• Back lunges

• Burpees

• Situps

Workout 2

• 800 m run

• 12 squats

• 12 burpees

• 600 m run

• 10 squats

• 10 burpees

• 400 m run

• 8 squats

• 8 burpees

• 200 m run

• 6 squats

• 6 burpees

Then repeat all the way back up in reverse order until you have completed the 800 m run again.

Workout 3

5 rounds for time

• 400 m run

• 20 burpees

Workout 4

EMOM 10 (Every Minute on the Minute for 10 minutes)

• 5 pushups

• 5 squats

• 5 burpees

Workout 5

200 burpees for time

Workout 6

1000 rep workout

4 rounds of 25 reps each of:

• pushups

• squats

• tricep dips

• v-ups

• lunges left leg

• plank shoulder taps

• lunges right leg

• bicycle crunches

• mountain climbers

• glute bridges

Workout 7

40 seconds on, 20 seconds off of each move

• High knees

• Plank jacks

• Dead bugs - alternating sides

• Mountain Climbers

• Squat jumps

• Skaters

• Bear Crawl

Repeat x3

Looking for a more structured program? Or 1-on-1 coaching? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!

10 Rucking Workouts to Add to Your Fitness Routine

Rucking is awesome. It’s simple, accessible for many, and you probably already have everything you need to get started and it’s one of the workouts that Peter Attia, longevity expert, swears by to stay strong and fit as we get older. The entire concept is literally walking with weight (on your back); if you have some shoes, a backpack and something you can put in there for the weight (cans, books, a weight plate/dumbbell wrapped in a towel or sweater to pad it out), you’re ready to roll. I usually just use my 14# weight vest myself - I like the distribution of weight and the way it stays snug to my body, and I don’t actually have a rucking specific bag. Use what you have, and if you love it, you can invest in a bag/weight plates later on.

FAQs

New to rucking or working out in general?

Start with 1-2 rucks a week with relatively light weight (10 pounds or so), and gradually add weight (5 lbs) as you get stronger. (It generally isn’t recommended to exceed 1/3 your body weight).

How far should you ruck?

Start with relatively easy (1-2 miles) rucks until you get used to walking with the weight. Then add distance/time gradually as you get stronger and consistently ruck.

I’ve been rucking a few weeks - now what?

You can start adding in some strength moves anywhere in your rucks. Get used to doing lunges, squats, pushups and burpees (with or without your ruck on).

If you’re feeling good after a few weeks of consistent rucks, start increasing weight or distance (but not at the same time), and then check out the 10 rucking workouts below to add some variety to your workout schedule and crank up the challenge.

Workout 1

2-Mile Ruck

Use this ruck as a quick benchmark to see where you’re at. Then as you get more fit, re-test this distance to compare your times and the amount of weight you used.

Workout 2

3.1 Mile Ruck (AKA 5k)

Same as the 2 mile…just further. :)

Workout 3

30-Minute Ruck

Change it up and ruck for time instead of distance. See how far you can ruck in 30 minutes and use it as a benchmark to re-test in the future.

Workout 4

45-Min Ruck

Same as the 30 min ruck, just longer. :)

Workout 5

Ruck 1 mile

50 walking lunges

Ruck 1 mile

50 squats

Ruck 1 mile

50 pushups

This full-body ruck/workout will keep you moving and get your HR up, and build some strength too. Feel free to take the ruck off for the moves, or keep it on to add some intensity/challenge.

Workout 6

Ruck 1 mile

20 pushups

20 squats

20 bent-over rows (using ruck)

20 Overhead Press (using ruck)

Repeat 2-3 times

Complete this workout 2 - 3 times depending on fitness level and available time. Feel free to leave ruck on or take off for pushups and squats.

Workout 7

Ruck 3 miles

EMOM 5

Complete 10 squats and 10 alternating walking lunges

Set a timer/tracker and start out on a 3 mile ruck. Every 5 minutes, stop and complete 10 squats and 10 alternating lunges. Carry on rucking, and repeat at 10 minutes, 15, etc. Continue for as long as it takes you to complete the 3 miles. Note your time and try to beat it in the future.

Workout 8

5 minute ruck to outdoor stairs

20 minutes up and down

5 minute ruck out

Pretty simple stair workout. Ruck 5 minutes out to a local set of stairs to warm up. Ruck up and down the stairs for 20. Then ruck 5 minutes back out. No stairs? Use a local hill.

Workout 9

5 Rounds:

10 Deadlifts (using ruck)

Max pullups (with or without ruck on)

Rest 60 seconds between rounds

Finish with a 2-mile ruck

Leave the timer/watch at home and focus on form with this workout.

Workout 10

Ruck 2 miles

50 Clean & Jerks (using ruck)

Ruck 2 miles

This is a fun one-enjoy!

Looking for a more structured program? Or 1-on-1 coaching? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!

7 Sandbag Workouts for Functional Fitness Gains

Burpees over a sandbag are a great combination.

If you don’t have much space to store equipment, or don’t have a full-gym budget, then a sandbag is a super versatile piece of equipment that can give you a ton of bang for your buck in the gym. Sandbags are great because you can scale any workout to suit your fitness level, they don’t take up much room, they’re easy to travel with (empty, then refill at your destination) and with various filler bags, you can quickly change the weight, depending on the workout.

Whether you’re new to sandbag training, or a long-time sandbag warrior, these 7 workout are guaranteed to challenge you and make you stronger. Add in one of these workouts to your regular routine to take things up a notch, or make sandbags your go-to mode of training. Just make sure to do a quick warm-up (like this one!) & take at least a rest day or two each week to avoid over-training.

Workout 1:

30-20-10-20-30

Sandbag Overhead Press

Deadlifts

Mountain Climbers (2 count) with hands on the sandbag.

The way this one works is you’ll do 30 reps of each move, then 20 reps of each move, 10 reps of each move, then work your way back up to 20 reps and then finishing off with 30 reps of each move once more. Find a good pace, and get in the groove.

Workout 2:

5 Rounds

3 minute Sandbag Ruck

20 Sandbag Thrusters

3 minute Sandbag Ruck

10 bear-crawl pull-throughs

For the ruck, keep the sandbag centred across your back and make sure you stop in a good place to complete the thrusters and pull-throughs.

Workout 3:

2 Rounds:

10 Sandbag Pushups

20 Sandbag Back Squats

10 Sandbag Pushups

20 Sandbag Front Squats

10 Sandbag Pushups

20 Sandbag Bear Hug Squats

The sandbag pushups can be done in one of two ways: either with your hands on the sandbag (which is on the floor), or with the sandbag on your back to make this workout more challenging. Try to complete each set of squats without putting the sandbag down, but of course, if you need to break them up into smaller sets, that’s fine too!

Workout 4

5 Rounds:

8 Sandbag Bent-Over Rows

8 Sandbag Cleans

8 Sandbag Squat to Alternating Shoulder Press

5 Sandbag Back Lunges Right Shoulder

5 Sandbag Back Lunges Left Shoulder

Rest 1 minute between rounds

Feel free to jump in the ice bath after this one - your legs will thank you for it!

Workout 5

3 Rounds:

12 Ground-to-Shoulder, alternating sides

200 m Sandback Ruck

12 Sandbag Bear Hug Squats

200 m Sandbag Ruck

12 Sandbag Pushups

200 m Sandback Ruck

Get that sandbag across your back for the ruck sections, and keep your head up so you don’t bail with 20-60 lbs. on your back.

Workout 6

3 x 3 minute AMRAP

12 Sandbag Step-Ups, alternating legs

12 Sandbag Thrusters

Max Burpees over sandbag

Rest 1 minute between AMRAPs

For the step-ups, a plyo box 16-20 inches high is ideal. Use whatever you have around - a sturdy chair, stairs or some stacked up weight plates. When you’ve completed the step-ups and thrusters, complete as many burpees over the sandbag (burpee, then jump over the sandbag and repeat), as possible in the remaining time for that AMRAP.

Workout 7

AMRAP 12

10 Pushups with pull-through

10 Sandbag floor press

10 Sandbag Glute Bridges

200 m single arm farmers carry, switch hands halfway

The push-ups with pull-through have the sandbag positioned to the side of your body as you complete a push-up, then pull it across under your body in the plank position. For the glute bridges, you’re on your back on the floor - position the sandbag across the front of your hips and leave it there for the duration of the exercise.

If you do any of these workouts, or if you’re enjoying this content, tag me on Instagram!