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Weekly Workout: Core, Cardio and Leg

Humvee Push PT
Four-person teams worked together to push a humvee uphill for 50 meters (Air Force photo by Kelly White/Released)

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 1 mile easy and stretch legs and lower back.

Carry Random Items Up a Hill:

5-10 big hill runs carrying weight:

Find a 100-200m steady incline or bleachers or stair climber for 2 minutes and run / walk fast carrying a variety of equipment such as:

Back pack of 40-50#
Weight vest 30-40#
Kettlebells / Dumbbells
Sandbags (shoulder carry or head carry)
Heavy buckets
45# Plates

Five Distance Events
100m bear crawl
100m lunges OH carry (40#)*
100m burpee jumps
100m farmer walk (40# each hand)
100m sled or prowler push / tow or sandbag run / carry

100 rep events:
100 push press (40#)
100 situps
100 squats (40#)
100 KB swings
100 flutterkicks

*40-45# = 40-45lb sand bag or barbell or plate

Run 1 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. Though this sounds like a leg workout, carrying unbalanced weight is very challenging to the back. The workout puts the WORK in WORKout.

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Contributor

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 Military.com'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