There are times when you have nothing but a place to run and calisthenics for your workout. When this occurs, or if it occurs out of preference, it is good to get creative. The most creative calisthenics-only workouts utilize minimal equipment (a place to run and do pull-ups) and can be found in the PT Progression Series.
However, here is a leg day that rivals the classic run and leg PT workouts you may have tried in the past:
Warmup with squat/stair climb pyramid 1-10:
- Run up/down a flight of stairs or bleachers, one squat
- Run up/down a flight of stairs or bleachers, two squats
- Run up/down a flight of stairs or bleachers, three squats
- Run up/down a flight of stairs or bleachers, four squats ... up to 10.
- Stretch as needed
Squats, lunges and shuttle runs:
Repeat 10 times
- Squats 10
- Shuttle run: Five round trips of 30 meters each (or 300 total meters)
- Lunges 10/leg
You can do this on a track, field or a basketball or tennis court.
If you have a weight room, cardio equipment and pool, you can add the following to the leg day if you are up for the real workout after this “warmup” (this is not for beginners):
Repeat 3 times
- Run or bike five minutes
- Squats 5-10 (weighted)
- Deadlift 5 or Leg Press 10
- Stretch as needed
Swim option: Swim 500 meters without fins. Swim with fins 10 x 100 meters to top off the leg day.
Mobility work:
- Tread water 5-10 minutes to loosen legs
- Do 10 minutes of dynamic stretches in chest-deep water.
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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