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Run and Leg PT
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Exercising your legs is very often overlooked by even the most avid weight lifters and exercisers. Many people simply cannot and should not perform some of the more basic leg exercises like squats and lunges due to knee and lower back injuries. But, that does not mean you have to neglect the pillars of our bodies' foundation. Doing leg workouts not only make your legs stronger and able to support your body better, but you will actually burn more calories in your workouts by incorporating a leg routine.

Since your lower body has the biggest muscles in your body, by exercising the thighs, hamstrings, calves, lower back and glutes (rump), you can actually kick start your metabolism and burn more calories with the following quick, but challenging leg workouts. You will find that leg workouts also have a cardiovascular element to them. Once again, this is because these muscles require so much more blood, so the heart will beat more to supply new blood to the lower body.

The exercises:

Squats -  Keep your feet shoulder width apart. Drop your butt back as though sitting in a chair. Concentrate on squeezing your glutes in your upward motion. Keep your heels solid on the ground. Grab some dumbbells to make it more challenging and only do a half squat to place less strain on your knees. Alternate exercise for squats is the leg extension machine.

Lunge - The lunge is a great leg exercise to develop shape and flexibility. Keep your chest up straight and your stomach tight. Take a long step forward and drop your back knee toward the ground but keep the front shin vertical - do not over extend. Want to make it more of a challenge? Grab some dumbbells. Make it easier on your knees by only going down half way. Alternate exercise for lunges is the leg curl machine. Single Leg Calf Raise Hook one foot behind the other and raise up on your toes. Make certain you use a full range of motion. It won't take long to make this burn.

The workout:

Warmup by jumping jacks and squats mixed:
Jumping Jacks - 10 / Squats - 10 (repeat 5-10 times)
Stretch

Workout #1:
Repeat the following three times: (in circuit order with no rest)

squats- 20 reps
lunges 10/leg reps (regular, 1/2)
bike or jog - 5:00

Workout #2:
Mix jogging or biking with leg exercises with this time saving workout:
Jog 1/4 mile or bike 2:00-3:00 / stretch

Repeat the following four times:
Jog 1/4 mile on a treadmill or outside (or bike 2:00-3:00)
Squats - 10 - 20 reps
Lunges - 10 -15 reps each leg
Stretch

You will find leg workouts to be challenging and you maybe quite sore the following day. Do not neglect your post-exercise stretch routine and you will be much less sore. Do legs 2-3 times a week maximum and give yourself 2-3 days before another leg workout.  This is a great way to build up leg endurance if you are training to pass a rucking test, running test in a physical fitness program, or for sports too.

Links to Stew Smith eBooks
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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. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

 

BOOKS / eBOOKS / DVDs

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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook

 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


    
  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


 


Some Titles Above available in Print Softcover Format

 

 
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