By working a combination of aerobic exercise and your muscular core system, you can supplement your leg day with an emphasis on muscular stamina. If you’re looking for a routine that can accommodate rucking or other high-intensity activities, consider these moderate-intensity workout ideas.
Warm up with Squats and Toe Touch Pyramids 1-10, with 100 meters of walking/jogging in between (stopping at 10/10 of each): This warm-up includes jogging during 100 meters, It incorporates walking and other dynamic stretches. Progressive 10 sets of pyramid/ladder between each set. It will look like this:
Continue climbing the ladder until you reach 1 air squat, 1 toe touch*, jogging 2 100 meter squats, 2 toe touches*, jogging 10 100 meter squats, and 10 toe touches, then stop.
*For the toe touch exercise, stretch your back, bend your lower back, and touch your lower legs or feet depending on your flexibility. If you warm up with this movement, you may see improvement with each set. Treat it like a straight leg deadlift without weights.
After the warm-up pyramid, run or walk a mile or ride your bike for 10 minutes. Depending on your aerobic preference, you can continue to warm up by running or cycling to train your heart, lungs, and legs.
Legs and Cardio Section: For the sections below, all you need is a kettlebell or dumbbells and a place to run or cardio equipment of your choice. Run or cycle for 4 minutes, catch your breath, and start doing 10 lunges per leg. Next, prepare your kettlebell or dumbbells and perform swings and squats. Hydrate and stretch as needed before starting your next set. Make this a limited rest circuit.
Repeat 3 times.
800 meter run or 4 minute bike ride – steady pace 10 lunges/leg kettlebell/dumbbell swings 10-20 kettlebell/dumbbell squats 10
Core system and cardio: The workout section below includes a faster paced cardio workout (more like a sprint) followed by a series of core exercises. Farmer’s Walk is a one-handed weight. At the halfway point of the 50 meter Farmer Walk, switch hands and stand upright and walk quickly. Next, lower the weight and perform 10 hanging knee-ups. Then, spend the next 2 minutes in plank pose, then 1 minute of regular plank, and hold side plank for 30 seconds on each side. Hydrate and stretch as needed before starting your next set. Make this a limited rest circuit.
Repeat 3 times.
Run 400 meters or bike 2 minutes fast Kettlebell Farmer’s Walk 50 meters Hanging Knee Ups 10 Plank Pose 1 minute Left Plank 30 seconds Right Plank 30 seconds
Last option — Cooldown section: For the remainder of your training time, choose an easy cardio exercise and cool down for the next 20-30 minutes. This includes walking, racking, jogging, easy bikes, elliptical machines, rowers, or stair steppers. You can also do a series of short cardio or stretching/foam rolling exercises if you want to use it as a cool-down section.
Repeat twice.
Bike or row for 5 minutes and stretch or foam roll for 5 minutes.
For more ideas for training goals, check out Military.com’s Fitness section. Contains hundreds of articles on workouts for any fitness or military standard goal.
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