The Navy Seal workout is a great full body workout broken down into:
* Warm up
* Pull Exercises
* Push Exercises
* Abdominals
* Legs
For the pull exercise you need a pull up bar and somewhere to do dips, I have a doorway pull up bar and used a chair for the dips.
The warm up starts with 4 count jumping jacks for a count of 40 then into half jumping jacks for a count of 40. Next up is windmills then 2 count windmills. Next is trunk side stretch.
The warm up is followed by the pull session, these include wide and close grip pull-ups, these are done in sets of 3, followed by wide grip pull ups. 30 seconds pause between sets, keeping good form. Next up is close grip chins followed by behind the neck pull-ups 30 seconds pause between sets, keeping good form. Then its into regular grip pull ups again sets of 3. These are followed by close grip pull ups.
The push exercises are next with dips up first, if you don’t have any dip bars use a chair. First set is 12 dips. 1 minute rest, second set is 10, third set is 15 and the Seals are left hanging for as long as possible… ouch.
Then we are into push-ups. Regular push-ups for a count of 10, followed by another set of 10. Next up is Tricep push-ups three sets of 10, these are my favorite push-ups, followed by 10 regular push-ups. Next is Tricep push-ups again for a count of 10. Next its 10 wide grip push-ups followed by another 10 regular push-ups and 10 more Tricep push-ups. Dive bomber push-ups are next for a count of 10.
Abdominal exercises are next starting with 50 sit-ups followed by 50 cross arm sit-ups. Next its flutter kicks for a count of 50 then its 50 half sit-ups followed by 50 cruncher sit-ups then 10 lizard stretches followed by 50 atomic crunches, these are my favorite new abs exercise. These are followed by 50 good mornings. Next up are 50 neck rotations these are four count. Followed by 100 neck lifts.
The legs are next. First up is alternating leg lunges for a count of 30. Next is 100 squats followed by 50 charlie chaplins and another set of 100 squats . This concludes the navy seal workout. This was my workout for 24th June.
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