Navy Seal Workout part2

ive been looking for a good navy seal workout program for a while now and this is what i managed to dig up. i hope u guys find it as useful as i did.

(outline of the workout by:MATZAMAN76)

Navy SEAL callisthenic workout program

Overview: This workout is broken down into 5 categories.
1)Warm-up and stretch
2)Pull exercises
3)Push exercises
4)Abdominals
5)Legs

Note: Between sets of all exercises, shake out the muscles groups being worked. This increases circulation and reduces lactic acid build up in the muscles. Use slow and controlled motion on all exercises to avoid injury. Form is key.

Warm-up and Stretch

1)Jumping jacks: 25-4 count (do not slap your sides)
2)Half jumping jacks: 25-4 count.
3)Windmills (first rep slow stretch), 10-4 count
4)Windmills (2 count) 15-2 count
5)Trunk side stretch 10-3 count

Pull Exercises

Note: 30 second rest between sets.
1)Close grip pull ups: 3
2)Wide grip pull ups : 3
3)Close grip chin up (same as close grip, just reverse grip): 3
4)Behind the neck pull up: 3
5)Regular grip pull ups: 3
6)Close grip pull ups: 3

Push Exercises

Note: 1 minute rest in between sets. Use slow controlled form.
1)Dips: 12
2)Dips: 12
3)Dips: 18
4)Regular Push ups: 10
5)Regular Push ups: 10
6)Tricep Push ups: 7
7)Tricep Push ups: 10
8)Regular Push ups: 10
9)Wide grip push ups: 10
10) Regular push ups: 10
11) Triceps Push ups: 10
12) Dive Bombers: 7


Abdominals

1)Regular sit ups: 50
2)Cross arm sit ups (arms across chest): 50
3)Flutter Kicks: 30-4 count
4)Half sit ups(hands on waist): 15
5)Cruncher sit ups: 25
6)Lizard stretch: 2 @ 15 seconds each
7)Atomic sit ups: 40
8)Good morning darlings: 40
9)Neck rotations (right): 50
10) Neck rotations (left): 50
11) Neck lifts: 100

Legs

1) Lunges: 20-3 count
2) Squats: 50-4 count
3) Charlie Chaplins: 30
4) Charlie Chaplins (pigeon towed): 30
5) Charlie Chaplins: 30
6) Squats: 50


Notes: This routine should be done twice a week in conjunction with a running and swimming program.

luck to ya!

Category:

Howto & Style

Tags:

• navy
• seal
• workout
• part2
• fitness
• program

[Mtmcgjr]

The seal w the brostasche has killed at least 10 people in his life time

[hammyman123]

I can never hang with them on that third set of dips.

[mytrollingaccount]

@hammyman123 It's called a leaning rest. Want practice? Instead of doing Dip sets, just focus on the downward movement of the Dip, and resist gravity. You'll make progress, fast.

[SupaRobster17]

im 13 and i thought i was doing pretty well until i got to the pushups... thats tough

[TrueTexasMobster]

I think its cool how the trainer does the workout with you instead of sitting on his ass like coaches!

[ofFanelia]

@TheABLTZ You can still be quick and agile with weights, just make sure you work on those other areas.

[TheABLTZ]

This is natural workouts...whoever goes up to the gym ends up bigger but alot heavier..these workouts will leave you agile, swift, and strong , and not even as bulky as the gym goers!!

[NASONOV131]

Russian №1

[zambie552]

@DezyreHD sweet. add more



[tricepsish]

I would be fucked after the warm up

[chaka943]

THOSE SHORTS LOOK.. WELL I WOULD NOT LIKE TO SAY