Mixing in a weight vest or ruck of 30-40 pounds while doing calisthenics quickly can turn easy leg PT into a very challenging workout. Simply walking up and down stairs will become an event. Topping off a weight-vest cycle with a normal leg-day, weightlifting routine and a swim with fins or a ruck can prepare your legs for the rigors of your tactical profession.
Warm up with five minutes of cardio and leg stretching.
Squats
Run a 25-meter pyramid, 1-20:
- One squat, run 25 meters
- Two squats, run 25 meters
- Three squats, run 25 meters
- Keep going nonstop to 20
This equals 210 squats; the workout just got real.
Afterward: Walk up and down a flight of stairs 20 times with a weight or vest and ruck. Every fifth flight of steps, do a shuttle run of 4 x 25 meters. (You can take out the run and vest if you prefer to work on agility.)
Then hit the weights:
Repeat 4-5 times.
- Squats 5
- Deadlifts 5
- Or leg press 10
Top it off with cardio that still works the legs.
Repeat five times.
- Swim 200 meters with fins
- Tread water with fins holding 20- or 25-pound dumbbells for one minute.
- Or ruck 30-45 minutes with a weight vest.
Enjoy.
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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