The insane home workout to keep you rugby ready - Ruck

The insane home workout to keep you rugby ready

With the second lockdown imminent, RUCK has put together an insane home workout to keep you rugby ready for when you can get back on the pitch.

The fast burst of cardio, combined with weight lifting will keep you ready for the game without having to spend hours in the gym.

TIME: 15 minutes

Required equipment: Dumbbell or Kettlebell

Optional equipment: Treadmill


Warm-up: 5 minutes jog and dynamic stretching

Run: Two minutes running or cycling at a high speed either outside, on the treadmill or on an indoor bike.

Weights: 10x squats, 5x lunges on each leg, 4x clean and press on each arm

Repeat five times with no break between sets to replicate a matchday scenario.


ISOGYM Adjustable Dumbbell: These dumbbells adjusts from 2kg to 20kg. Changing weights is easy, with a simple dial system to adjust your weight to suit your strength..

Dripex 2 in 1 Folding Treadmill: If you don’t want to be doing the running outdoors, this highly-rated treadmill fits the bill perfectly, and is easy to store. This treadmill does 12 kmph which is much faster than other desk treadmills and it just looks sleek and stylish.

ISE Training Bike Indoor Cycling Exercise Bike: This exercise bike has a low-noise, low-maintenance belt drive system, which can achieve the best power transmission for your workout. Perfect for your indoor, intense activity when exercising at home.