Weekly Workout: Core, Cardio and Leg

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.

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