Friday Workout: No Equipment Leg Day

A Force Fitness Instructor (FFI) student executes box jumps as part of the physical training portion of the course at Marine Corps Base Quantico, Virginia (Photo By: Melissa Marnell).

There are times when you have nothing but a place to run and calisthenics for your workout. When this occurs, or if it occurs out of preference, it is good to get creative. The most creative calisthenics-only workouts utilize minimal equipment (place to run and do pullups) and can be found in the PT Progression Series. However, here is a leg day that rivals the classic run and leg PT workouts you may have tried in the past:

Warmup with Squat / Stair climb pyramid of 1 to 10: 

  • Run up / down a flight of stairs or bleachers – 1 squat
  • Run up / down a flight of stairs or bleachers – 2 squat
  • Run up / down a flight of stairs or bleachers – 3 squat
  • Run up / down a flight of stairs or bleachers – 4 squat.. up to 10.
  • Stretch as needed

Squats, Lunges, Shuttle Runs: Repeat 10 times

  • Squats 10
  • Shuttle run – 5 round trips of 30m (or 300m)
  • Walking Lunges 10 / leg

You can do this outside on a track and field or on a small indoor basketball or tennis court with the shuttle run option.

If you have a weight room, cardio equipment, and pool, you can add the following to the leg day if you are up for the REAL workout after this “warmup” (this is not for beginners):

Repeat 3 times

  • Run or bike 5 minutes
  • Squats 5-10 (weighted)
  • Dead lift 5 or Leg Press 10
  • Stretch as needed

Swim option:  Swim 500m without fins. Swim with fins 10x 100m to top off the leg day.

Mobility Work:

  • Tread water 5-10 minutes to loosen legs
  • Do 10 minutes of dynamic stretches in chest deep water

 

 

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