Friday Favorite: Leg Day with a Kettlebell Complex

It took me about a decade to embrace kettlebells after they came onto the fitness scene in the 1990s. Slowly, they became a big part of how I work the legs, yielding results that I cannot get from calisthenics or barbells and dumbbells alone.

Using a kettlebell complex, you can create a circuit of leg and core-activating movements that challenge not only the legs and back, but the heart and lungs as well. A kettlebell complex is a series of kettlebell exercises done back to back without having to stop.

Check out this mix of calisthenics and short runs to warm up. Use Army Combat Fitness Test-related exercises to help top off any leg day. These types of leg days now have the dual purpose of getting you to lift more and getting you to focus specifically on events you will see in an ACFT.

Squat and run pyramid 1-10 warmup with 100-meter runs between sets

This is just a classic warmup that yields 55 squats and 1,000 meters of jogging to help warm up any time of day. We typically do this first thing in the morning prior to running, rucking or lifting.

Here is how it works:

Do one squat, run 100 meters; two squats, run 100 meters; three squats, run 100 meters ...

Work your way up to 10 squats and then run 100 meters to finish off the ladder or half-pyramid. This is not a sprint-pace run. You can mix in some dynamic stretching during these 100-meter sections, such as leg swings, Frankenstein walks, butt-kickers, side steps, high-knee lifts or any other movements to help you warm up as needed. We do this on a football field and run back and forth for each 100-meter event.

Run one mile or bike 10 minutes

This event is to just top off the warmup and get you primed for whatever is next on the workout agenda. It could be a longer run, sprints, intervals, more calisthenics or even weightlifting. The above routine is a great way to warm up for leg days.

Here is the main section of the workout that will require the most effort. It is a circuit that does not require much equipment.

You can do this outside on a track if you prefer to run or inside the gym if you prefer to bike or do other non-impact cardio. A treadmill will work, too.

Repeat 4 times

Run 400 meters or bike three minutes
Deadlift: 5 or tire flips: 10
Kettlebell Romanian deadlift: 10
Kettlebell squats: 10
Kettlebell swings: 20
Kettlebell farmer walk: 2x25 meters
Sandbag or medicine ball overhead throw: 2
25-meter shuttle run: 2 times fast

Try this circuit of exercises with minimum rest. With a few pieces of equipment, you can do this one anywhere. We often do this one on a track or at the base of a 200-meter hill. Both options are great ways to mix in some running and cardio into the leg-day circuit or kettlebell complex.

Finally, you can do this next circuit immediately after the above or later in the day in a second session. Choose either to ruck or swim with fins for 30 minutes to top off the leg-day series. If you are feeling like you have it in you and can spare the time, try both.

Ruck or swim with fins: 30 minutes

Mini- Mobility session

Repeat 2 times
Bike or other non-impact cardio: 5 minutes
Stretch, roll, massage: 5 minutes

After the cardio event, mix in a 10- to 20-minute cooldown session of easy non-impact cardio for five minutes, followed by five minutes of stretching, foam rolling or a massage tool to work out any tightness or soreness in the legs, hips and lower back. Repeat it again, if needed.

When you do all of the above, make sure you hydrate well throughout the workout. In arid or humid environments, get plenty of electrolytes (salts), especially if you are sweating profusely.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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