Blue Falcon — Leg Day

Soldiers perform walking lunges at Fort Campbell.
Soldiers from the 1st Brigade Combat Team, 101st Airborne Division, perform short lunges from the Eagle Tactical Athlete Program workout at Fort Campbell, Ky., July 27, 2009. (Spc. Richard Daniels Jr./U.S. Army photo)

You might remember the first Blue Falcon workout, where you and a buddy do a series of combinations of exercises. Both partners are relying on each other to complete their set of exercises quickly with maximum effort. Otherwise, this leads to your partner doing even more work. See the original Blue Falcon workout. This is a Blue Falcon Leg Day workout to try.

Blue Falcon -- Leg Day

Squat pyramid 1-5: Run 25-50 meters, do one squat; run 25-50 meters, do two squats. Continue up to five. Your partner does a plank pose for the amount of time it takes to do the above.

Squat pyramid 6-10: Run 25-50 meters, do six squats … repeat up to 10 squats. Your partner walks up/down stairs with weight in hand for as long as it takes to do the above.

Squat pyramid 11-15: Run 25-50 meters, do 11 squats … repeat up to 15 squats. Your part does walking lunges for the amount of time it takes to do the above.

Repeat 2-3 times: This is difficult to do a third time so it is up to you and the time you have available.

Five-minute cardio (Tabata interval or fast run) while your buddy walks up/down stairs (no weight), skipping 2 steps. Each step up/walk down normally.

Squats 25 (95-135 pounds) while your partner holds 50-pound dumbbells in hands (grip)

Deadlift 25 (light) while your buddy does wall sits.

Note: If you do not have a partner, you can time the events to see how long you have to do the partner exercises.

Cardio section:

Swim with fins one mile or ruck three miles. If you prefer to make this a Blue Falcon event, you can swim the time it takes to ruck three miles or vice versa, regardless of distances travelled.

You may want a recovery day after this and loosen up the legs with a mild swim, tread or mobility day.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to

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