S.E.A.L. Workout

I talked to some SEALs the other day about their workout regimen. And what makes them physically elite is that they PT twice a day, and they PT HARD. I have Dive PT and that is hard shit and it is also twice a day. And I looked at this workout and thought it would be a great challenge. And best of all it requires no weights but it is quite lengthy. And by the way if you don't know about the great shape that divers are in we do more PT than Army Rangers (they only PT once a day) Sorry for the bragging, I'm proud to be a diver:) :p .

1. Warm Ups
(a) Jumping Jacks (10 sets of 10)
(b) Half Jumping Jacks (twice as fast and the motion is twice as short)
(c) Windmills
(d) Two-Count Windmills (bend over at the waist and touch toes in a two count rhythm)
(e) Side Stretch

2. Pull Ups
(a) Wide Grip Pull Ups (10 Sets of 10 with a 30 second rest in between sets)
(b) Close Grip Pull Ups (Same as wide grip with 30 second rests)
(c) Wide Grip Again
(d) Close Grip Chin Up (turn arms around in arm curl position)
(e) Wide Grip
(f) Behind Head Pull Up
(g) Close Grip
(h) Behind Head Again

3. Push Ups
(a) Regular Push Ups (10 Sets of 20)
(b) Tricep Push Ups (10 Sets of 20)
(c) Wide Grip Push Ups (10 Sets of 20)
(d) Dive Bomber Push Ups (Get in Push up position with legs wide apart and do an electric worm kind of motion like you are going to lick the ground and then push up)

4. Sit Ups
(a) Regular Sit Ups (10 Sets of 20)
(b) Cross Arm Sit Ups (same)
(c) Flutter Kicks (same)
(d) 1/2 Sit Ups (exactly that, do not bring up legs but do half a sit up twice as fast)
(e) Crunches (10 Sets of 20)
(f) Atomic Sit Ups (elevate your legs and balance on your butt, then bring legs and torso from a flat position with legs 6 in. in the air to a crunch position with only your butt touching the ground, this move is seen in pilates alot, just watch some infomercials)

5. Neck
(a) Neck Rotations (IMMEDIATELY after your sit up excercise, stay flat on the ground and raise your head and rotate in a clockwise motion in a three count cadance. Do 10 sets of 20)
(b) Neck Rotations (opposite)
(c) Neck Lifts (keep your head elevated off the ground about an inch or so and lift your head ONLY using your neck as high as you can go, do 10 sets of 20 also)

6. Legs
(a) Lunges (10 Sets of 20)
(b) Squats (Just do a 45 degree squat and keep abs tight, do 10 sets of 20)
(c) Heel Raisers (also called Charlie Chaplins, do 10 sets of 20)

6. Warm Down (Do all of the excercises done with the warm up portion)

7. 1 1/2 Mile Run

8. Stretch





If this workout is done at least three times a week you will notice a huge increase in speed, agility, explosiveness, and strength. Supplimented with a lifting routine on off days you will become a hard, ripped, animal and I will garauntee you will kick anyone's ass in a pull up or push up contest. I haven't been beat yet. It works awesome.

sounds like fun lol, I'd like to try that :)

im printing that out. no way i could do it all, but hell ill give it a go.

edit: is it physically possible to do pull ups behind your head?

im printing that out. no way i could do it all, but hell ill give it a go.

edit: is it physically possible to do pull ups behind your head?

yes. it actually is...but the first time i tried them i cramped up horribly in my shoulders so good luck...lol

there is a book out that pretty much explained the same routine.

hard as hell....

fuck that i would die half way thru warmup

The warmup I could do, but I wouldn't survive an inch into the second part -- am I reading the rest of those parts correctly? Is that essentially EIGHT HUNDRED reps per body region? Even with 30 seconds between, who the hell can do 800 pull ups? And then follow that up with 800 push ups!? And that's only half the workout!

Twice a day!!??

I can understand physical fitness, but that must put an incredible strain on the human body. Even with all the muscle that could build, I can't imagine how someone following such a regimen won't be dealing with some sort of arthritis, tendonitis, or at least periodic joint swelling later in life. But hey, to each his own.

The warmup I could do, but I wouldn't survive an inch into the second part -- am I reading the rest of those parts correctly? Is that essentially EIGHT HUNDRED reps per body region? Even with 30 seconds between, who the hell can do 800 pull ups? And then follow that up with 800 push ups!? And that's only half the workout!

Twice a day!!??

I can understand physical fitness, but that must put an incredible strain on the human body. Even with all the muscle that could build, I can't imagine how someone following such a regimen won't be dealing with some sort of arthritis, tendonitis, or at least periodic joint swelling later in life. But hey, to each his own.

You do understand that it is really hard to get into the SEALs and many people quit when they try to join mainly because of the workout and stuff.. and especially the gruelling 'basic' training that they go through. If I remember correctly they get about only a couple of hours of sleep, about 6 or so for the whole week.

while im sure its not hard for a seal to do this in direct order. i think it would be easier for the average joe to do like 1a, 2a, 3a, 2a, 2b, 2c, ect. however how those guys are built i wouldnt be surprised if they do it all in order.

I have a workout that I have to start out doing, like a way watered down version of this for what I am going into. But damn! I need to try this once im a lil more into the one I got, this will help alot. Thanks for the info!

You do understand that it is really hard to get into the SEALs and many people quit when they try to join mainly because of the workout and stuff.. and especially the gruelling 'basic' training that they go through. If I remember correctly they get about only a couple of hours of sleep, about 6 or so for the whole week.


Oh yeah, I've read plenty about it (and every once in a while you catch one of those documentaries on TV.) My point wasn't focused on the extremes of the program (far be it for me to pass judgement on whatever path somewhat might choose to follow) -- it was more on the idea of the physical toll a workout like that would take on one's body. In hindsight though, I realized I was extrapolating the regimen out to the timeframe of YEARS (as in a regular workout) when in reality I should think very few would actually maintain such a program once they've completed PT, instead opting for a more balanced routine focused not so much on extreme stress, as on proper physical maintenance.

A good friend of mine, waterpolo player, does 700 pushups a day and more. He can get down and do about 900 in one sitting....I didnt believe it till I saw him go!

So its possable...I couldnt..hehe...no way in hell. But I would like to get closer to it, especally with my frame, could get some good tone in.

The warmup I could do, but I wouldn't survive an inch into the second part -- am I reading the rest of those parts correctly? Is that essentially EIGHT HUNDRED reps per body region? Even with 30 seconds between, who the hell can do 800 pull ups? And then follow that up with 800 push ups!? And that's only half the workout!

Twice a day!!??

I can understand physical fitness, but that must put an incredible strain on the human body. Even with all the muscle that could build, I can't imagine how someone following such a regimen won't be dealing with some sort of arthritis, tendonitis, or at least periodic joint swelling later in life. But hey, to each his own.
THey have to get past bootcamp first.

i think there is a little more to it:
seal workout--per this website (http://www.navyseals.com/community/navyseals/navysealworkout_main.cfm)

I'll have to try this. I've been getting a bit of a gut and need to take it off. How about to get good cardio conditioning you do say one section of the body and then do another. Like immediatly after squats you do pushups and then repeat uintil you get all your sets. I bet that will really help your areaboic performance.

Wow I did like under 1/4 of the exercises (I did exercises for all muscle groups) and it kicked my ass! My goal is to be able to do the whole thing before summer ends.

Wow I did like under 1/4 of the exercises (I did exercises for all muscle groups) and it kicked my ass! My goal is to be able to do the whole thing before summer ends.

i do three from each part of the workout...and then the next day i do the other three...it's tough to do the whole thing...my buddy fights MMA and he's in super shape and was dying after the push up part of it...good times man...keep it up!

NICE i'll try this tomorrow. One thing though, shouldn't you stretch before the workout??

NICE i'll try this tomorrow. One thing though, shouldn't you stretch before the workout??


Picky picky!!:banghead:



yeah i kinda thought that was a given..:p

Try doing 20 pushups getting up and doing 20 squats then immediatly get down and do 20 pushups. You want good cardio and to get your ass kicked by the workout do that. I'm doing that and I feel it the next day. I only do like 3-4 sets but still by the 4th set I can only do 6-8 pushups.