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Navy SEAL Workout Program Overview

The Navy SEAL workout program is broken into 5 categories: 1) warm-up and stretching, 2) pull exercises, 3) push exercises, 4) abdominal exercises, and 5) leg exercises. The workout focuses on bodyweight exercises done with slow, controlled motions to avoid injury, including pull ups, dips, push ups, sit ups, and squats. Rest periods of 30 seconds are prescribed between pull exercise sets and 1 minute between push exercise sets.

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548 views1 page

Navy SEAL Workout Program Overview

The Navy SEAL workout program is broken into 5 categories: 1) warm-up and stretching, 2) pull exercises, 3) push exercises, 4) abdominal exercises, and 5) leg exercises. The workout focuses on bodyweight exercises done with slow, controlled motions to avoid injury, including pull ups, dips, push ups, sit ups, and squats. Rest periods of 30 seconds are prescribed between pull exercise sets and 1 minute between push exercise sets.

Uploaded by

gustavoperezcattani6253
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
  • Navy SEAL Workout Program Overview

Navy SEAL 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: 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
2) Wide grip pull ups
3) Close grip chin up (same as close grip, just reverse grip)
4) Behind the neck pull up
5) Regular grip pull ups
6) Close grip pull ups
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) Hindu Push ups 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) Doublecrunch/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: 30
5) Charlie Chaplins: 30
6) Squats: 50

Navy SEAL workout program Overview: This workout is broken down into 5 categories. 1) Warm-up and stretch 2) Pull exercise

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