May 31, 2020, 08:57:30 PM

Author Topic: physical conditioning: navy seal workout  (Read 69 times)

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Offline elk sicario

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physical conditioning: navy seal workout
« on: May 18, 2020, 05:51:13 PM »
warm up:

10 neck stretches(chin to chest)
10 rolling neck stretches(ear to shoulder)
10 shoulder circles (forward/reverse arms to the side and arms in front)
10 chest flys
10 lower back stretches
10 each leg: glutes stretch
10 each leg: monster walk
10 each leg: butt kickers
10 calves jump
10 jumping jacks
10 rocking chairs
10 each direction: lateral shuffle


set 1:
25 pushups
25 mountain climbers
25 slalom skiers

jump rope till recovered

set 2:
60 sec. each:
alligator crawl
bear crawl
crab crawl

jump rope till recovered

set 3:
1 8-count body builder
10 pullups
complete 5 rounds for total of 5/50

jump rope till recovered

set 4:
10 shoulder crushers
10 4-count overheads
10 dfrb

jump rope till recovered

set 5:
10 situps
60 sec. turtle shell
complete 3 rounds for total of 30/180

jump rope till recovered

set 6:
25 deep squats
10 starjumps
15 speed skaters
10 lunges
10 switch lunges

jump rope till recovered

set 7:
10  up-downs
15 full body weight dips
complete 3 rounds for total of 30/45

jump rope till recovered

cool down:
3 each for 30 seconds:
seated hamstring stretch
calve stretch
quadriceps stretch
lower body stretch
pectoral stretch
latissimus dorsi stretch

do this 3-4 times a week in addition to running.
i used this program to get into sheep shape in 2.5 months
Eat protien and carbs and drink lots of water.

the video i found this on is called "anatomy of fitness navy seals" on youtube
« Last Edit: May 18, 2020, 05:54:31 PM by elk sicario »
I have a certain set of skills. Skills which have been obtained by spending my life in the woods. I know how to send a message and make it hurt. I will leave the headless carcasses of the fallen in my wake. I am elk sicario.


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