Weekly Workout: Core, Cardio and Leg

FacebookXPinterestEmailEmailEmailShare
Soldiers bear-crawl during a physical readiness training competition.
Soldiers from 1st Platoon, B Company, 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, bear-crawl during the Battalions Physical Readiness Training Competition in Hawaii, Sept. 27, 2012. (Sgt. Hillary Rustine/U.S. Army photo)

This is a challenging cardio and leg day workout. It is designed to be tough on the grip, core and your ability to move items up and down a steady incline, steps or steep hill.

Run one mile easy and stretch legs and lower back.

Carry random items up a hill:

5-10 big hill runs carrying weight:

Find a 100- to 200-meter steady incline, bleachers or stair climber for two minutes and run/walk fast, carrying various equipment such as:

  • Backpack of 40-50 pounds
  • Weight vest of 30-40 pounds
  • Kettlebells/dumbbells
  • Sandbags (shoulder carry or head carry)
  • Heavy buckets
  • 45-pound plates

Five distance events:

  • 100-meter bear crawl
  • 100-meter lunges overhead carry (40 pounds)*
  • 100-meter burpee jumps
  • 100-meter farmer walk (40 pounds each hand)
  • 100-meter sled or prowler push/tow or sandbag run/carry

100 rep events:

  • 100 push presses (40 pounds)
  • 100 sit-ups
  • 100 squats (40 pounds)
  • 100 kettlebell swings
  • 100 flutter kicks

*40- 45-pound sandbag, barbell or plate

Run one mile easy/stretch legs and lower back

Do not do heavy weight if your core or lower back is weaker than other parts of your body. Although this sounds like a leg workout, carrying unbalanced weight is very challenging to the back. 

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.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

Story Continues