The Navy Seal Workout: Army Strength Training Simplified

Navy Seal Workout: The Introduction

“Ordinary joes” and “plain janes” usually workout to trim down, improve their physique, and basically flaunt their muscular or toned bodies, and so on. On the other hand, if your goal is to improve your strength and endurance, then you came to right place since were featuring a different approach for those who are more concerned of their physical performance rather than aesthetics. Nope. It’s not crossfit, P90x, or medicine ball workout. It’s more serious than them: the Navy Seal Workout. This is a no-nonsense fitness routine for individuals who don’t fuss about their looks. So read on and find out what it’s all about.

Navy Seal Workout: What it’s all about

The Navy Seal Workout is basically made up body weight exercises that are specifically designed to activate different muscles and enable them to accomplish difficult and physically challenging tasks. The good thing about this is the workouts are divided in an 18-week program and it is done in such a way so that your body won’t be, say, overwhelmed, which consequently reduces the possibility of injuries.

Navy Seal Workout: First 9 week workout program

Week 1
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Push-ups: 4 sets of 15 reps Mon/Wed/Fri
Sit-Ups: 4 sets of 20 reps Mon/Wed/Fri
Pull-Ups: 3 sets of 3 reps, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Push-Ups: 5 sets of 20 reps Mon/Wed/Fri
Sit-Ups: 5 sets of 20 reps Mon/Wed/Fri
Pull-Ups: 3 sets of 3 reps Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 3
Running: No running
Push-Ups: 5 sets of 25 reps Mon/Wed/Fri
Sit-Ups: 5 sets of 25 reps Mon/Wed/Fri
Pull-Ups: 3 sets of 4 reps Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4
Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Push-Ups: 5 sets of 25 reps Mon/Wed/Fri
Sit-Ups: 5 sets of 25 reps Mon/Wed/Fri
Pull-Ups: 3 sets of 4 reps 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
Push-Ups: 6 sets of 25 reps Mon/Wed/Fri
Sit-Ups: 6 sets of 25 reps Mon/Wed/Fri
Pull-Ups: 2 sets of 8 reps 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
Push-Ups: 6 sets of 30 reps Mon/Wed/Fri
Sit-Ups: 6 sets of 30 reps Mon/Wed/Fri
Pull-Ups: 2 sets of 10 reps 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
Push-Ups: 6 sets of 30 reps Mon/Wed/Fri
Sit-Ups: 6 sets of 30 reps Mon/Wed/Fri
Pull-Ups: 3 sets of 10 reps, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Navy Seal Workout: Second 9 week workout program

Week 1 & 2
Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Push-Ups: 6 sets of 30 reps Mon/Wed/Fri
Sit-Ups: 6 sets of 35 reps Mon/Wed/Fri
Pull-Ups: 3 sets of 10 reps 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
Push-Ups: 10 sets of 20 reps Mon/Wed/Fri
Sit-Ups: 10 sets of 25 reps Mon/Wed/Fri
Pull-Ups: 4 sets of 10 reps 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
Push-Ups: 15 sets of 20 reps Mon/Wed/Fri
Sit-Ups: 15 sets of 25 reps Mon/Wed/Fri
Pull-Ups: 4 sets of 12 reps 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
Push-Ups: 20 sets of 20 reps Mon/Wed/Fri
Sit-Ups: 20 sets of 25 reps Mon/Wed/Fri
Pull-Ups: 5 sets of 12 reps Mon/Wed/Fri
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week

Navy Seal Workout: Summing up

As you can see, the Navy Seal Workout is a military strength training program for beginners who want to boost their strength and endurance without the use of sophisticated equipment or gym membership.

Prior to working out, it would be best to perform dynamic stretches and proper warm up to improve your body’s range of motion improve blood flow to the issues of your body and obtain the energy that you need to perform the workouts in an effective and efficient manner. Afterwards, perform post workout static stretches and cool down to achieve your normal heart rate and allow your muscles to achieve their resting stage.

Bear in mind that this particular workout routine can yield incredible results; however, you need to be committed and determined to achieve them. Pretty soon, you’ll be able to reap the rewards of all your hard work.

 

SHARE
Born and raised in the US, this Asian-American is known for her unmatched passion and dedication to physical fitness and healthy eating. She makes it point to get at least 8 hours of sleep and drink at least 8 glasses of water on a daily basis, believing that physical fitness is not just about hitting the gym and dieting, but also about initiating a total lifestyle change. Now, Dea brings you thought-provoking articles that inspire “ordinary joes” and “plain janes” whose busy schedules a prevent them from achieving the level of physical fitness that they’ve always wanted.