Rucking for Total Body Fitness: A Beginner's Workout Routine

Rucking is a low-impact, high-reward workout that's perfect for anyone looking to improve their fitness level. This type of exercise involves walking with a weighted backpack, and it's a great way to build strength, burn calories, and increase endurance.

Here's a simple rucking workout routine that you can try:

Warm-up: Before you start rucking, it's important to warm up your muscles and prepare your body for exercise. You can warm up by doing some light stretching, jogging in place, or doing jumping jacks for a few minutes.

1. Warm-up: Before you start rucking, it's important to warm up your muscles and prepare your body for exercise. You can warm up by doing some light stretching, jogging in place, or doing jumping jacks for a few minutes.

2. Start Rucking: Put on your backpack a weight that's suitable for your fitness level and start walking. Keep your back straight, engage your core, and maintain a steady pace. Start with a distance that feels comfortable for you and gradually increase the distance over time.

3. Hills: If you want to challenge yourself, find a hilly route to ruck. Walking up and down hills with a weighted backpack will increase the intensity of your workout and help you build strength and endurance.

4. Squat Workout: Once you've been rucking for a few minutes, stop and do a squat workout with your weighted backpack. Stand with your feet shoulder-width apart and hold the backpack with both hands in front of you. Slowly lower your body into a squat position, keeping your back straight and your knees over your ankles. Hold this position for a few seconds and then slowly rise back up. Repeat for 10-15 repetitions.

5. Planks: After completing the squat workout, do a set of planks with your weighted backpack. Place the backpack on the ground and assume a plank position with your hands on the backpack. Hold the plank position for 30-60 seconds, focusing on keeping your body in a straight line.

6. Farmers Hold or Farmers Walk: To work your grip strength and upper body, do farmers hold or farmers walk with your weighted backpack. Hold the backpack by the straps and walk for a set distance or time. If you're doing a farmer's hold, stand still for 30-60 seconds, focusing on keeping your arms straight and your shoulders down.

7. Intervals: To add variety to your rucking workout, you can incorporate intervals of fast walking or jogging. For example, you can walk at a steady pace for a few minutes and then increase your speed for 30 seconds to a minute before returning to your steady pace.

8. Cool Down: Once you've completed your rucking workout, it's important to cool down your muscles and stretch to prevent soreness and injury. You can do some light stretching exercises for your legs, back, and shoulders, holding each stretch for 15-20 seconds.

Here are some additional tips to keep in mind when doing a rucking workout:

• Choose a backpack that's comfortable and fits well on your body.

• Wear supportive shoes with good arch support and cushioning.

• Stay hydrated by drinking plenty of water before, during, and after your workout.

• Listen to your body and start with the weight and distance that's appropriate for your fitness level.

• Gradually increase the weight and distance over time to avoid overexertion.

By incorporating these additional exercises into your rucking workout routine, you can target multiple muscle groups and improve your overall fitness level. Remember to start slowly, listen to your body, and enjoy the process of getting fit with rucking!