Navy seal workout routine

Navy Seal Workout Routine Build Superb Functional Strength Navy SEALs have to be in elite physical condition to accomplish any and all tasks. The Navy SEAL workout routine focuses on strength and stamina rather than building big, bulky muscles. A Navy SEAL workout includes a lot of bodyweight exercises, running, swimming, stretching, and of course proper nutrition and hydration. What can you learn from a Navy SEAL workout? I'd say quite a bit. Physically, these guys have some of the leanest, most functional bodies in the world. Let's face it, there aren't any overweight SEALs. By performing your workout routine at a high level of intensity, you can sculpt a well defined body as well, even if you're only using your own body weight. Navy SEAL Fitness Test The physical fitness requirements for a Navy SEAL are challenging. At a minimum, a Navy SEAL must be able to: Swim 500 yards in 12 minutes, 30 seconds Do 42 Pushups in 2 minutes Do 52 Situps in 2 minutes Do 8 Pullups (no time limit but cannot touch the ground) Run 1.5 miles in 11 minutes, 30 seconds (wearing boot and pants) Remember, these are minimum standards. The best in class SEALs greatly exceed these requirements. Navy SEAL Workout: Category 1 (First 9 Weeks) As you can see below, the Navy SEAL workout routine has an intense focus on running, swimming, situps, pullups, and pushups. While these are simplistic in nature, you need a high degree of mental focus to complete these exercises. Week 1: Running: 2 miles, 8:30 pace, Mon/Wed/Fri Pushups: 4 sets of 15 Pushups Mon/Wed/Fri Situps: 4 sets of 20 Situps Mon/Wed/Fri Pullups: 3 sets of 3 Pullups Mon/Wed/Fri Swimming: Swim continuously for 15 min. 4-5 days/week Week 2: Running: 2 miles, 8:30 pace, Mon/Wed/Fri Pushups: 5 sets of 20 Pushups Mon/Wed/Fri Situps: 5 sets of 20 Situps Mon/Wed/Fri Pullups: 3 sets of 3 Pullups Mon/Wed/Fri Swimming: Swim continuously for 15 min. 4-5 days/week Week 3: Running: No Running Pushups: 5 sets of 25 Pushups Mon/Wed/Fri Situps: 5 sets of 25 Situps Mon/Wed/Fri Pullups: 3 sets of 4 Pullups Mon/Wed/Fri Swimming: Swim continuously for 20 min. 4-5 days/week Week 4: Running: 3 miles, 8:30 pace, Mon/Wed/Fri Pushups: 5 sets of 25 Pushups Mon/Wed/Fri Situps: 5 sets of 25 Situps Mon/Wed/Fri Pullups: 3 sets of 4 Pullups Mon/Wed/Fri Swimming: Swim continuously for 20 min. 4-5 days/week Weeks 5-6: Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr Pushups: 6 sets of 25 Pushups Mon/Wed/Fri Situps: 6 sets of 25 Situps Mon/Wed/Fri Pullups: 2 sets of 8 Pullups Mon/Wed/Fri Swimming: Swim continuously for 25 min. 4-5 days/week Weeks 7-8: Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr Pushups: 6 sets of 30 Pushups Mon/Wed/Fri Situps: 6 sets of 30 Situps Mon/Wed/Fri Pullups: 2 sets of 10 Pullups Mon/Wed/Fri Swimming: Swim continuously for 30 min. 4-5 days/week Week 9: Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr Pushups: 6 sets of 30 Pushups Mon/Wed/Fri Situps: 6 sets of 30 Situps Mon/Wed/Fri Pullups: 3 sets of 10 Pullups Mon/Wed/Fri Swimming: Swim continuously for 35 min. 4-5 days/week Navy SEAL Workout: Category 2 (Second 9 Weeks) The second 9 week workout routine continues to up the intensity. Don't even think about attempting this if you haven't completed the first 9 weeks. Weeks 1-2: Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa Pushups: 6 sets of 30 Pushups Mon/Wed/Fri Situps: 6 sets of 35 Situps Mon/Wed/Fri Pullups: 3 sets of 10 Pullups Mon/Wed/Fri Dips: 3 sets of 20 Dips Mon/Wed/Fri Swimming: Swim continuously for 35 min. 4-5 days/week Weeks 3-4: Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa Pushups: 10 sets of 20 Pushups Mon/Wed/Fri Situps: 10 sets of 25 Situps Mon/Wed/Fri Pullups: 4 sets of 10 Pullups Mon/Wed/Fri Dips: 10 sets of 15 Dips Mon/Wed/Fri Swimming: Swim continuously for 45 min. 4-5 days/week Week 5: Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa Pushups: 15 sets of 20 Pushups Mon/Wed/Fri Situps: 15 sets of 25 Situps Mon/Wed/Fri Pullups: 4 sets of 12 Pullups Mon/Wed/Fri Dips: 15 sets of 15 Dips Mon/Wed/Fri Swimming: Swim continuously for 60 min. 4-5 days/week Week 6 & Beyond: Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa Pushups: 20 sets of 20 Pushups Mon/Wed/Fri Situps: 20 sets of 25 Situps Mon/Wed/Fri Pullups: 5 sets of 12 Pullups Mon/Wed/Fri Dips: 20 sets of 15 Dips Mon/Wed/Fri Swimming: Swim continuously for 75 min. 4-5 days/week Get Fit Like a Navy Seal with TACFIT Commando Learn Previously Non-Disclosed Methods that Navy SEALS, Marines and Real-Life Secret Agents Are Using Right Now to Chisel Rock Hard Bodies and Maintain Mission Readiness - Anytime, Anywhere, With Absolutely No Equipment – TACFIT COMMANDO About the Author I provide no-nonsense “best of the best” diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. These are Not Your Average Fitness Tips. Read more of my fitness tips for busy people and download a FREE copy of my Fitness in a Flash report to help get a lean, athletic look in no time. http://www.notyouraveragefitnesstips.com