Military Monday: Get Torched with This Legs, Core, and Cardio Workout


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With robust legs, a solid core, and excessive cardio capability, you are able to do rattling close to something (not less than from a bodily efficiency perspective). This  legs, core, and cardio exercise was created to assist troopers survive the brand new Army Combat Fitness Test (ACFT), however it will also be utilized by civilians to outlive, interval.

That’s useful health, individuals.

Featured Coach: SPC Chris Kellum is a sniper staff infantryman within the Florida Military Nationwide Guard. A NETA-certified private coach and member of the Bravo Sierra team, his mission is to encourage others by incorporating health and navy on his YouTube channel and documenting the method of transitioning to a warrant officer to go to flight faculty. All of his exercises may be discovered on his Playbook fitness app.

Tools Wanted: Totally outfitted gymnasium — barbell, plates, loaded sled, mini resistance bands, train ball, dumbbells, cables.

Time Dedication: About an hour.

Exercise Overview: Kellum’s routine will improve cardio capability whereas building strength and supreme performance within the decrease physique. The primary parts of the exercise are as follows:

Decrease-body power circuits (3) – The primary one incorporates two traditional lifting strikes (squats and lunges); the second prescribes sled work (push and pulling) and lateral band walks; and the third hits posterior chain and calves with Romanian deadlifts, hip thrusts, and calf raises. “You’ll be lifting much less weight than traditional, because the depth is excessive,” says Kellum. “However we nonetheless need to focus on proper form, which may be compromised by lifting heavy whereas depleted.”

Core isolation – 4 workout routines (a crunch, two rotational strikes, and a plank maintain) carried out with brief intervals.

HIIT cardio sprints – Two miles whole of operating, damaged up into two 800-meter jogs (warmup and cooldown), two 400-meter sprints, two 200-meter sprints, and 4 100-meter sprints. A 1:1 work-to-rest ratio will make this portion of the exercise difficult (if not downright grueling).

“This exercise has been designed to create a construction to extend the fight effectiveness of our service members,” says Kellum. “The Military has launched the brand new Military Fight Health Check, and to assist troopers grasp the occasions, I developed my very own ‘Hybrid Warrior’ coaching plan. That is Half 1 of the plan to assist construct power and endurance within the legs.”

Chris Kellum’s Legs, Core & Cardio Exercise


  • Ahead Leg Swings – 20 reps per leg
  • Lateral Leg Swings – 20 reps per leg
  • Groiners – 2 units, 20 reps per leg
  • Sled Push – 2 units, 20 yards (gradual march, lengthy steps, 1-2 45-pound plates)

Legs Exercise

gradyreese / Getty

Circuit 1 | 4 Rounds:

    • Barbell Squat – 10-12 reps
    • Reverse Lunge – 12 reps per leg
    • Relaxation 45-60 seconds

Circuit 2 | 4 Rounds:

    • Sled Push & Pull – 20 yards down (push), 20 yards again (pull)
    • Lateral Band Squat Stroll – 20 yards down, 20 yards again
    • Relaxation 45-60 seconds

Circuit 3 | 4 Rounds:

    • Romanian Deadlift – 12-15 reps
    • Glute Hip Thrust – 12-15 reps
    • Seated Dumbbell Calf Increase – 12-15 reps
    • Relaxation 45-60 seconds

Core Exercise

Boxer working out his core muscles by doing a plank exercise in a boxing gym
G-Inventory Studio

Full all units of every train earlier than transferring to the following; relaxation 15 seconds between units.

  • Train Ball Crunch – 3 units, 30 reps
  • Mason Twists (aka Russian Twists) – 2 units, 40 reps
  • Aspect Cable Twist – 3 units, 15 reps per aspect
  • Plank Maintain – 1 set, max time (shoot for two + minutes)

HIIT Cardio Exercise

Muscular man doing HIIT sprinting workouts by sprinting on a running track
Jesus Cervantes

Carry out this cardio protocol after the above circuits and core exercise, or in a separate session.

Instructions: Alternate between sprints and relaxation – dash the gap listed, then relaxation the period of time it took to finish the dash. For instance, if it took you 3 minutes to run 800 meters, relaxation for 3 minutes then begin the working units. If it takes 90 seconds to run the primary 400-meter dash, relaxation 90 seconds earlier than the following.


Working Units

  • 2 x 400m sprints
  • 2 x 200m sprints
  • 4 x 100m sprints

Quiet down

Train Notes

  • Barbell Squat – Use a weight that’s roughly 50% of your 1-rep max (1RM); for instance, in case your 1RM is 320, use 160 kilos for the 10- to 12-rep units. Should you don’t have a barbell (or desire to not do the barbell model), use dumbbells, a kettlebell, or a Smith machine as an alternative.
  • Reverse Lunge – Load with both a barbell in your again or holding dumbbells or kettlebells at your sides. Use sufficient weight that 12 reps is difficult.
  • Sled Push & Pull – Push the sled 20 yards quick, then pull it again slowly (strolling backward) to the beginning place.
  • Lateral Band Squat Stroll – Carry out this train by inserting a mini-band round your thighs, simply above the knees. Get right into a squat place (thighs round parallel with the ground), take lateral steps on this place. Go 20 yards to 1 aspect, then 20 yards in the other way. To extend issue, maintain a plate or dumbbell out in entrance of you for core and shoulder activation.
  • Romanian Deadlift – This may be executed with both a barbell or dumbbells.
  • Glute Hip Thrust – Carry out this train with a barbell resting in your hip crease, sitting sideways to a bench, along with your higher again on the bench.
  • Seated Dumbbell Calf Increase – When you’ve got a seated calf increase machine out there, you should utilize that as an alternative of dumbbells. In any other case, place two heavy dumbbells on prime of your knees to carry out the transfer.
  • Mason Twists – To extend issue (for superior people), maintain a drugs or weight plate over your chest with arms bent.
  • Aspect Cable Twist – Carry out this train standing sideways to the load stack, holding the cable in entrance of you and twisting your torso to 1 aspect. Do all reps for one aspect, then repeat on the opposite aspect. Don’t relaxation between sides. This train will also be executed with a resistance band.
  • Plank Maintain – Should you repeat this exercise greater than as soon as, make it your aim to extend the maintain period every time.


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