This month I have chosen to focus on LEG and Lower Body strengthening and conditioning. It is up to you to assess yourself and your Soldiers and determine where the weaknesses lie. If rucking seems to be the most difficult aspect of training and/or your Soldiers can’t lift heavy equipment, then perhaps this workout is for you.
For this workout you will need some open space and yourself. You may elect to do some other these exercises with a ruck sack on or carrying some dumbbells but that is up to you. Each exercise is 60 seconds long!
EXERCISE REPS
Butt-Kickers 60 sec
Mountain Climbers
Side-to-Side Knee Lifts (Run in place and lift your legs outward)
Run in Place
BREAK (30 SECONDS)
Rear Lunges
Jump Squats (Squat down and on your way up…JUMP…REPEAT)
Front Kicks (Stand in place and lift your leg up to about chest level)
BREAK (30 SECONDS)
High Jumper
Mountain Climbers
Rear Lunges
BREAK (30 SECONDS)
Frog Jumps (Squat down and do jumping jacks…Maintain the squat position)
Calf Raises
Flutter Kicks
Forward Lunges
BREAK (30 SECONDS)
Calf Raises
Rear Lunges
Jumping Jacks
High Knees (Run in place lifting your knees…well, HIGH!)
DONE!!!
Now, I know that you are feeling that! You’re done now, right?….WRONG! At this point, it is your call, you can go for another round and repeat that workout or QUIT! I highly recommend to do this all over again and to see if you can match what you did your first round. Do this workout only once per week as to not burn yourself out and allow for recovery.
Chuck Holmes
Former Army Major (resigned)
Publisher, Part-Time-Commander.com
Email: mrchuckholmes@gmail.com
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I love these kinds of workouts. You could say, do as many rounds of this as possible in 30 min. Or say, do this three times. It doesn’t take long at all and you completely burn out. These are my favorites!
I actually did this PT last IDT and my Soldiers informed me that this was a great “leg burner” due to the high tempo and short rest periods. It is very rare that legs are worked out to muscle failure…