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
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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.