The combination of leg exercises and cardio is a timeless and effective method for building endurance, strength, and overall fitness. This workout combines the best of both worlds, allowing you to work your legs, glutes, and hips while also improving your cardiovascular endurance.
Warm-Up and Cardio Options
Before starting the workout, warm up with a squat half pyramid. Begin with 10 squats, resting for 55 total reps spread over 10 sets, and jog 100 meters between each set. Add dynamic stretches during some of the 100-meter distances as desired.
The workout can be modified to suit your fitness level and goals. You can choose to do all the resistance exercises first and then select the cardio sets you missed, or opt for the nonimpact version and replace any mile of running with 10 minutes of biking, stair-stepping, or rowing.
Leg Exercises
- 1. Squats: 25 reps (10 sets of 55 reps)
- 2. Lunges: 400 meters (alternating legs)
- 3. Fireman’s Carry: 400 meters (with a partner of similar weight)
- 4. Farmer’s Walk: 400 meters (with 50% of body weight in dumbbells)
- 5. Leg Lifts: 50 reps
The leg exercises can be modified to suit your fitness level and goals. For example, you can use dumbbells or kettlebells for added resistance.
Bike-Run Combo (or one or the other)
The bike-run combo is a great way to push your cardiovascular limits while minimizing the impact on your joints. Adjust the workout as needed to accommodate your equipment availability and any injuries that may prevent you from running.
The workout consists of four 5-minute Tabata intervals on the bike, followed by 800 meters of running at goal pace with no rest.
- Bike hard for 5 minutes (Tabata) + run 800 meters at goal pace with no rest
- Bike hard for 5 minutes (Tabata) + run 400 meters at goal pace with 1-minute rest
- Bike hard for 5 minutes (Tabata) + run 800 meters at goal pace with 2-minute rest
- Bike hard for 5 minutes (Tabata) + run 400 meters at goal pace with 3-minute rest
The goal pace refers to your target pace for the next timed run. For example, if your goal is to run a 1.5-mile timed run in 9 minutes, your goal pace would be equivalent to a 6-minute mile.
Additional Hip Exercises
The following exercises are designed to target the front and side hip muscles without requiring any equipment.
- Leg Levers: 50 reps
- Scissors: 50 reps
- Flutter Kicks: 50 reps
- Dirty Dogs: 20 reps (per leg)
- Fire Hydrants: 20 reps (per leg)
These exercises are great for improving flexibility and strength in the hips and glutes.
Finishing the Workout
The final portion of the workout can be completed using one of the following options:
- 400-meter Walking Lunges
- 400-meter Fireman’s Carry
- 400-meter Farmer’s Walk
The goal is to complete one of these exercises to finish the workout.
Swim or Ruck (Optional)
Depending on your fitness level and goals, you can add an additional 45-50 minutes to your workout by swimming or rucking. This option is designed to help you prepare for more challenging workouts.
Swimming with fins for 2,000 meters is a great way to improve cardiovascular endurance, while rucking four miles (50-50 pounds) can help build strength and endurance.
The swim or ruck portion of the workout should not be attempted by beginners, as it requires a higher level of fitness and intensity.
Conclusion
The Leg Day Cardio Blast workout is a comprehensive and effective method for building endurance, strength, and overall fitness.
