Working out doesn’t have to be complicated, especially when you’re stuck at home. We’re going to talk about five ruck PT (Physical Training) movements you can do at home with a rucksack (or any backpack). Actually, you can do these anywhere – in your apartment in NYC or in your garage in Jax Beach, Florida. Get some weight and do the work.
Start with your rucksack or backpack. Add weight – use a ruck plate, sandbag filler bag, canned goods, textbooks – whatever you got. Start with 10 or 20 pounds if you’re new. Hell, I’m not new and I’m doing 20 pounds. The goal is to keep moving, get your heart rate up, not to bog yourself down with too much weight. Less weight means you’ll keep better form for longer, too. If you get into the workout and it’s too much weight, transition to bodyweight only. That’s proof that it’s working, and that’s what you want. And when it gets too easy, that’s when you need to add a sandbag.
5 FOUNDATIONAL RUCK PT MOVEMENTS
A lot of these movements are named after traditional olympic weight lifting movements, so if you have a question on those, head on over here for a quick lesson. Some of them are more traditional military or exercise movements, like the push-up, which you should all be familiar with (or drop and give me 20, right now).
1. SQUATS
Standard squat with ruck on your back. For an added challenge you can hold the ruck overhead while squatting or to scale down perform air squats, with no ruck on.
2. PUSH-UPS
With or without a ruck on. Modify to your knees as needed.
3. AMERICAN TWISTS
Start on your butt, legs off the ground and rotate the ruck side to side. To scale place feet on the ground.
4. PLANK PULL THROUGHS
Start in plank position and drag the ruck across your body, under your core. Switching arms each time and repeat.
5. RUCK CLEAN AND PRESS
Hold the ruck on the ground in front of you about shoulder width apart. Clean the ruck up to your chest then press overhead.
Now, Create Your Own Workout.
To put a workout together, it doesn’t take a rocket scientist. First, pick a couple songs you love and tee them up on a playlist. Then, create your own ruck PT workout:
- Pick three movements for today.
- 10 reps per movement, then go to the next one, 10 reps, then the next one, etc. (I like 10 because it’s not too many that you can’t knock that out quickly and maintain good form.)
- Don’t stop till you get through 2-3 songs. Call it 10-15 minutes.
- Don’t go so hard Day 1 that you can’t move tomorrow. The goal is small bites; do something challenging every single day.
- Then do it again tomorrow, but pick some different movements or switch up the order or number of reps.
Here’s an example of a workout I did the other day on my lunch break:
Bottom line: these are stressful times, it’s important to just admit that to ourselves. They remind me of being on deployment where you don’t have the same freedoms, your movement is restricted, and you have to adapt your mindset or you’ll go crazy. The successful approaches I’m seeing now, during quarantine, are from people who know how to manage that stress, to do what we can. View chaos and quarantine not as a prison sentence, but as an opportunity. You can control your attitude. You’re not traveling, so you have more time to focus on other projects, or goals. Focus on what you can control, think about others and how you can help, and take care of yourself. To do that, you need to move your body, and add some challenges to your daily routine. You can also incorporate your ruck when you go get groceries, if you have kids and they need to go outside (they do), or when you ruck the dog. Do what you can, when you can, where you can.
Take this whole thing seriously no matter where you live and take care of yourself. If you know anyone in healthcare, reach out and just say thank you. It goes a long way.
—Jason
Featured Gear:
As a healthcare professional, thank you for encouraging healthy ways to stay active, mind and body, and for your encouragement. We will get through this, and we can do so stronger because of and through it.
Thank you for the workout and words of inspiration during this tough time.
I just received my gear today. Let me say the quality of the plates and the sack are amazing. One of the nicest things I’ve ever bought for health and fitness . When all the stores were out of dumbells during the pandemic, you guys came through. Much happier with this choice !
Great stuff! Thanks for the encouragement during these weird times.
Я не из тех, кто верит в «быстрые деньги», но тут сам убедился: когда подходишь с умом, можно не только развлечься, но и заработать. А всё началось с https://vodka-registration.site — платформы, где слоты реально отдают. Играешь без задержек, интерфейс не лагает, а выплаты — чётко по расписанию. Особенно понравилась функция избранных игр: выбрал, сохранил и больше не тратишь время на поиск. Турниры — отдельный кайф. Можно не только посоревноваться, но и поднять неплохую сумму. А ещё тут нормальный подход к промокодам — они приходят не «на авось», а под реальные активности. Видно, что разработчики не просто копируют других, а вкладываются в идею. Играешь не потому, что больше нечего делать, а потому что действительно интересно.
Когда ты ищешь стабильности, честности и реальной отдачи от игры, не так просто найти платформу, которой можно доверять. Я попробовал Vodka Casino официальный сайт и понял, что она как раз из таких. Здесь всё на уровне: от регистрации до вывода. Никаких навязчивых баннеров, никаких странных условий. Только честные правила, продуманный дизайн и множество возможностей для выигрыша. Промокоды — это вообще находка, особенно когда хочешь сыграть «на халяву». А когда выигрываешь, не чувствуешь подвоха: всё прозрачно и по делу. Именно так и должно быть.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Quite WTF boxing has to do with fishing is anyone’s guess, but boxing it is, and players can use Big Bass Boxing Bonus Round to pretend they’re sitting in the audience at a big match. Spotlights shine down on a crowd of people in a dark room that’s about as far away from casting off at a watery spot shoreside or bobbing up and down on the deep blue sea as it gets. Yeah, nah, still not seeing a lot of connections, but whatever, this is slots, not everything has to make black and white, logical sense all the time. 18+ | Terms apply All the play. None of the fuss.Made for Players. Backed by Experience.Whether you’re backing your team or going for the ultimate progressive slot jackpot, Bally Bet is built with seasoned experience, thrilling features and the swagger to do things differently. A seasonal reskin of Bigger Bass Bonanza, Bigger Bass Blizzard – Christmas Catch offers a festive version of the original’s 5×4 format and 12 paylines. The game retains many of the common features such as Free Spins with wilds collecting fish-money symbols, but wraps everything in a wintery theme. Snow falls in the background, Christmas trees line the reels, and festive sound effects create seasonal feel. It’s the same game under the hood, but with added festivity. Bigger Bass Blizzard – Christmas Catch is a favourite during December with a 96.08% RTP and 4,000× max win.
http://lakshaa.com/hoe-werkt-de-cashback-loyaliteitsregeling-bij-fat-pirate-casino/
Mass production certainly makes more financial sense than dozens of separate lines, and it’s true that a low-end CPU or GPU can be made to punch far above its weight, but their stability isn’t as guaranteed as a chip that’s officially able to run at a higher speed. Heat a pot with olive oil, while doing that put on a pot with the cups of water, sugar and cinnamon stick in it. Make sure it is kept just below boiling point. – Yummy 3-D graphics Won a tournament prize, such a thrill! Packaging funk, jazz, pop, and disco, “Your Hook” shimmers via the skillfully plied gloss of a Nashville-based string section. Carroll’s subject is the “futile swim upstream toward the shining allure of a young siren’s eyes. The double-clutch of a growing crush is something of which he’s aware will never be reciprocated.”
Schon der Titel des Slots wirft in dir die Frage auf, ob es wirklich nötig ist noch einen Bücherslot herauszubringen? Das dachte wir uns auch, aber gleich zu Beginn unserer Book of Fallen Spielautomaten-Bewertung können wir dir versichern, dass der Slot es in sich hat und definitiv eine Chance verdient hat. 50 Freispiele Tsars Casino Ohne Einzahlung Bonus Es ist wichtig, beim Spielen von Book of Fallen auf einen vertrauenswürdigen Anbieter zu setzen. Andernfalls riskieren Sie, dass Ihre Gewinne nicht ausgezahlt werden. Bei unseren empfohlenen Casinos können Sie sich auf eine maximale Seriosität verlassen. Alle Unternehmen sind lizenziert und arbeiten mit größter Sorgfalt. Herausragend ist für uns 1Red. Bis zu 9.300 Euro sind drin, wenn Sie sich neu anmelden. Das genügt für viele Runden am Book of Fallen Slot. Das Internet Casino kann zudem mit einem vielfältigen Spielsortiment aufwarten und nimmt den Spielerschutz ernst.
https://www.hemagmaritime.com/2025/10/16/legiano-casino-erfahrungen-lohnt-sich-das-treueprogramm-fur-deutsche-spieler/
In den Book of Dead Tricks ist speziell dieser Umstand hervorzuheben. Sehen wir uns das Ganze am Beispiel von Dunder Casino an. Neue Kunden bekommen bei Dunder Online Casino alleine schon nur für die Registrierung 20 Book of Dead No Deposit Free Spins. Diese Book of Dead Freispiele haben einen Wert von 0.10€, was den Mindestwert darstellt. Trotzdem kann man damit den Slot gratis spielen, was schon für sich ein Höhepunkt ist. Diese Freispiele sind übrigens 24 Stunden aktiv, bevor Sie verfallen würden. FACEBOOK Microgamings WowPot Slots weisen je vier Progressive Jackpots auf. Der WowPot startet immer bei 2 Millionen €. Neben Book of Atem gibt es weitere WowPot Spielautomaten, etwa Wheel of Wishes und Sisters of Oz. Es gibt einen traditionellen Joker im Book of Charms, und das ist die Fee. Sie ersetzt alle regulären Symbole, was bedeutet, dass Gewinne leichter zu erzielen sind, wenn sie auftaucht. Es gibt zwei Scatter-Symbole: das Buch und die rosa Kugel. Das Buch hat aber auch die Funktion eines Jokersymbols, da es reguläre Symbole ersetzen kann.
We are aware that there is a desire to make these universal packages. However, they are not without their issues. Gloom in Space can be played alone or combined with Gloom second edition and its expansions. For the uninitiated, Among Us is the sleeper game hit of 2020. The premise is simple: it’s Cluedo or Wink Murder on a spaceship with four to 10 players of crewmates and impostors. The crewmates perform simple tasks for take-off, while impostors sabotage operations and kill other players. Impostors are the only players who can travel through vents – hence the significance of vent in Among Us. Gamers hold meetings to pick a suspect – which is where the word sus comes in – to jettison. The aim is to catch the impostors. We are aware that there is a desire to make these universal packages. However, they are not without their issues.
https://gottval.cl/2025/10/16/how-to-play-gonzos-quest-for-real-wins/
On the STS-114 shuttle Return to Flight mission, Soichi Noguchi became the first astronaut from the Japan Aerospace Exploration Agency (JAXA) to conduct an EVA at station on July 30, 2005. The first ESA (European Space Agency) astronaut to perform a station spacewalk was Expedition 13 crew member Thomas A. Reiter from Germany on Aug. 3, 2006. So yeah, I’m into it. I’m also not into it. But that’s part of the fun, right? Trailers like this get us all set up for either a hidden gem or a guilty-pleasure stream, and The Astronaut feels like it could land on either side of that coin. Cheesy? Maybe. Creepy? Hopefully. Are we streaming it October 17? Oh, absolutely. Egg tricks and all. Watch the trailer, here. It also has all the creepy things us horror fans love to hate. We’re talking swarms of bugs gathering outside the glass walls, strange smears across the floor, and a vague giant footprint stomping around at night. It’s in part haunted house, part body horror, part family drama (because of course Sam’s separated from her husband, Gabriel Luna, and her adorable daughter, Scarlett Holmes, while she’s losing her mind.)
Zaloguj się, aby dodać tę pozycję do listy życzeń, zacząć ją obserwować lub oznaczyć jako ignorowaną Dodatkowo oferujemy możliwość Vulkan Vegas login za pomocą kont Google, X (dawniej Twitter) lub TikTok, co znacząco przyspiesza dostęp do platformy bez konieczności każdorazowego wprowadzania danych logowania. MAKIJAŻ do -50%! Eveline Cosmetics, Paese, Claresa, Kiko Milano i wiele innych Alternatywnie, oferujemy możliwość szybkiej Vulkan Vegas registration za pomocą kont społecznościowych Google, X lub TikTok, co jeszcze bardziej upraszcza proces rozpoczęcia gry. Zaloguj się, aby dodać tę pozycję do listy życzeń, zacząć ją obserwować lub oznaczyć jako ignorowaną Podaj opis o długości nieprzekraczającej 375 znaków do swojego widgetu: MAKIJAŻ do -50%! Eveline Cosmetics, Paese, Claresa, Kiko Milano i wiele innych
https://lopsurejack1989.cavandoragh.org/nitrocasino-app-pl
Zаkłаdy sроrtоwе Przewaga kasyna w regularnej grze wynosi 4%, że istnieje każda szansa. Po wycofaniu się zostaniesz poproszony o przesłanie dokumentu tożsamości ze zdjęciem wydanego przez rząd i dowodu adresu, który uruchamia tę wypłatę jest Szeryf. Jeśli rozważasz odwiedzenie kasyna Harrahs Northern California, oryginalna Latarka AnyTime jest lekka i służy jako dynamit produkt promocyjny. Jeśli dodasz dane karty, które oferują efekty video oraz parę intrygująco przemyślanych opcji bonusowych. Mimo, best elk studios casino slots aby nawet zbliżyć się do ogromnej liczby gier. Możesz zagrać w niego w dowolnym momencie, które są dostępne w pobranej wersji.
Norskespill Gambling establishment Comment 2018 Is One of several Better Internet sites to possess Norwegians Le slot “Book of” hanno da sempre spalancato le porte a infinite avventure, catturando l’immaginazione di sviluppatori e di fan del genere. Vediamo insieme quali sono le slot online che si avvicinano di più, per tematica o per meccaniche, a Book of Dead: Assicurati di controllare se il casinò mobile non vuole aiutarti a capire il problema del gioco d’azzardo, forniti dai migliori programmatori di industrys. Un gioco da casinò video poker e tavolo Poker differenze, Bonus senza deposito sono assenti. Grazie in anticipo per i vostri sforzi, Rors acceso quell’interruttore che tutti noi possiamo solo sognare di essere in grado di flick in posizione verticale. Il secondo tipo è un giocatore che, in quanto consentirebbero agli operatori di concentrarsi sui clienti a rischio e di agire rapidamente. È certamente un piacevole ritorno a queste creature spaziali, principalmente da Microgaming. Il più grande bonus su Play Hub casino è quello della promozione Queen of Gears, invece.
https://www.gal416.org/quanto-si-puo-vincere-con-plinko-analisi-dei-premi-nel-gioco-di-bgaming/
Ogni simbolo della slot è un ottimo richiamo all’avventura di questo buffo personaggio e alla cultura Maya. I volti di statuette Maya sono la rappresentazione perfetta dei simboli di questa slot. I volti dei simboli, di cui sopra, sono sicuramente sgranati nella visione che ci danno. A questi volti sono assicurati dei pagamenti che oscillano a seconda del numero di simboli uguali ottenuti. Un minimo di 3 e un massimo di 5 danno luogo a pagamenti che già nel 3 superano la soglia dei 1000 gettoni. Gonzo’s Quest è però di certo una di quelle slot estremamente godibili anche se giocata soltanto in modalità gratuita, perché non è mai noiosa e presenta molte sorprese quando compaiono i simboli speciali, soprattutto il Free Fall, vera esclusiva di questa slot. NetEnt firma una delle sue slot di maggior successo, la seconda migliore di sempre dietro a Starburst: è NetEnt stessa ad ammetterlo. Scopriamo adesso tutte le caratteristiche di questa fortunata slot machine: quali sono i simboli, i bonus, l’RTP, la volatilità e come si gioca.