Combining leg day with aerobic exercise can give you a quick and effective workout when you’re short on time, and can prepare your legs for more endurance-oriented training such as running, rucking, or swimming with fins. can be prepared. The workouts below incorporate all of the above options, but if you need some non-impact cardio, add an easy and challenging bike workout into your cardio day. can.
Warm up with short jogs between air squats and progress through each set as follows:
Squat Pyramid 1-10 warm-up (including 100m jog between sets) (stop at 10)
It will be as follows.
- 1 squat, 100 meters run (note this is a quick warm-up, not a sprint)
- 2 squats, 100 meter run
- Do 3 squats and run 100 meters. Continue climbing the pyramid until you reach set 10 and stop.
This is equivalent to jogging 1,000 meters and doing 55 squats in about 5 to 10 minutes.
If you want to lift moderate weights for this workout, you can choose the barbell, hex bar, or kettlebell version of the deadlift or Romanian deadlift (RDL). Focus on correct form and technique, and follow up your lifting sets with hanging knees to decompress, stretch, and continue to challenge your grip.
Repeat 3 times.
- Deadlift 5 or Kettlebell RDL 10
- Hanging knee up 10-15
If you have time to incorporate a little more high-intensity running, try a moderately fast pace (rather than a full sprint) on your next circuit to continue building faster movements and muscular stamina in both your legs and core system. Repeat 5 times.
- run 200 meters fast
- Chest carry lunge 20/leg (carrying punching bag at chest height)
- Farmer carries 50 meters (kettlebell in each hand and runs 2 x 25 meters fast)
- kettlebell swing 20
- kettlebell squat 10
The above section is a relatively easy workout that can be completed in 30 minutes with minimal rest time. However, if you have time, take additional breaks between sets if needed.
If you have an extra 30-60 minutes, combine one or two of the options below to round out your leg day with a mix of cardio.
Whether it’s carrying a rack, running 4 miles, or swimming 2,000 to 3,000 meters with fins, you can have non-stop, time-consuming fun. Or, if you want a non-impact cardio workout, consider a 30-minute bike or stepper workout. (Try pyramids, Tabata intervals, the BRICK workout, 1-minute fast intervals and 1-minute slow intervals on the bike.)
Cooldown: Don’t skip your cooldown session. If you’ve done all of the above and still don’t have enough time, consider a few minutes of his 10 minutes below, and save them later in the day if needed to loosen up those tight leg muscles.
- Bike, row, use the elliptical machine, or walk for 5 minutes.
- Stretch/foam roll for 5 minutes.
Enjoy the combination of cardio leg day. This workout is designed more for endurance training than a strength training or running workout alone.
Stew Smith is a former Navy SEAL and fitness author who is certified as a Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. If you want to start his program of workouts to create a healthy lifestyle, please visit his fitness eBook store. Send your fitness questions to stew@stewsmith.com.
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