Navy Seal Workout part4

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
• part4
• fitness
• program

[dmpenwell]

@Onlyhave why arent these safe? they are all limbering exercises to prepare for harder training. and so what if they were? this is seal training my friend it cant be anymore dangerous than training to kill someone and not be killed. this is the SEALS not 24hour fitness

[xXSn1p3rCATXx]

thanks!!!!

[iRyanIssXe]

They don't look like much, but those neck rotations are a bitch and a half.

[Bm89tide]

Im currently in DEP and in for SWCC. Im just working out,running and swimming and wanting to further my preperation for training. What are the number of reps and sets for these workouts ? Thanks would be greatly appreciated.

[mytrollingaccount]

@dimezthemagicprodusa Thank you, best of luck to you as well.

[dimezthemagicprodusa]

@mytrollingaccount i agree, great lakes is pussy. i got out so i could do things the way i believe is right. i was sick of being a tool. good luck at buds. hopefully it will be a good experience.

[mytrollingaccount]

@dimezthemagicprodusa That all may be well, but you've one problem; this is BUD/s, not some pussy Great Lakes bullshit. Dive-bomber pushups work the triceps, abs and shoulders. Regular pushups are a tricep and core exercise. Wide-grips work the Lats and Sarc, as well as obliques. Tricep pushups work obviously the triceps and the forearms. and of course you're a tool, you're a little something called a soldier. I leave for BUD/s pretty soon, and I have my shit wired TIGHT, brother.. Trust me.

[dimezthemagicprodusa]

@mytrollingaccount not true my friend. navy boot camp was a source of physical imbalances in itself. trust me, i experienced it. and pushups do not work the obliques and definately not the biceps. biceps are the last things i think about when doing pushups. pull exercises like bodyweight rows work all of the opposing muscles for the pushups. i hope this clears some things up. don't trust the navy my friend, you are but a tool to them

[mytrollingaccount]

@dimezthemagicprodusa Stop trying to pretend you know more about physical fitness than a United States Navy SEAL, bud. They don't imbalance, and they don't easily get injured. Parts were left out. And also, The push workouts make use of the Chest, shoulders, biceps, triceps, obliques, and Abs, whilst the pull only makes use of the Latissimus, Sarc, and arms. Eat your shut the fuck up cake quietly now, please.

[PDtuotanto]

@dimezthemagicprodusa Remember, they are Navy seals, not a football team. I'm sure this is not THE and ONLY physical training exercise they go through. Plus if you look at the editing, they might have left something out. Rope climbing etc. basic stuff.

[BigBean557]

@dimezthemagicprodusa lol

[SpartanLGV]

Look at all these fitness experts, trying to pick out whats wrong with the SEAL introductory phase...lol they need to do this. ohhh the money I would pay to see them beg...