Blue Falcon – Leg Day


You might remember the first Blue Falcon Workout, where you and a buddy do a series of combinations of exercises. Both partners are relying on each other to complete their set of exercises quickly with maximum effort -- otherwise this leads to your partner doing even MORE work. See original Blue Falcon Workout. This is a Blue Falcon Leg Day Workout to try.

Blue Falcon - Leg Day

Squat pyramid 1-5: Run 25-50m, do one squat, run 25-50m, do 2 squats -- continue up to five.
While partner does plank pose for the amount of time it takes to do above.

Squat pyramid 6-10: Run 25-50m, do 6 squats…repeat up to 10 squats.
While partner walks up/down stairs with weight in hand for as long as partner does above.

Squat pyramid 11-15: Run 25-50m, do 11 squats…repeat up to 15 squats.
While partner does walking lunges for the amount of time it takes to do above.

Repeat 2-3 times – This is difficult to do a third time so it is up to you and the time you have available.
5 min cardio (Tabata interval or fast run)
While buddy walks up/down stairs (no weight) skip 2 steps each step up / walk down normally.
Squats 25 (95-135#)
While partner holds 50#dbs in hands (grip)
Dead lift 25 (light)
While buddy does wall sits

Note – If you do not have a partner, you can time the events to see how long you have to do the partner exercises.

Cardio Section:

Swim with fins 1 mile or ruck 3 miles. If you prefer to make this a Blue Falcon event, you can swim the time it takes to ruck 3 miles or vice versa regardless of distances travelled.

You may want a recovery day after this and loosen up the legs with mild swim, tread, mobility day.  

Related Topics

Workouts General Fitness Running and Cardio Weight Training Stew Smith Air Force Workouts Army Workouts Coast Guard Workouts Marine Corps Workouts Military Workouts Navy Workouts

Military News App by

Download the new News App for Android on Google Play or for Apple devices on iTunes!


Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness