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Navy Seal Style Bodyweight-Only Circuit ExerciseJumping jack (20 Reps) Stand straightwith your feet placed shoulder-width apartand your arms relaxed at your sides. Jumpoff the floor with both feet so that they landabout two feet farther apart than when youstarted.Bend your knees just a bit to absorb impact.As you leap, swing your arms out from yoursides in a wide arc that ends with both armsraised toward the ceiling. Pause just longenough to plant your feet, then leap backinto the starting position and repeat.Chest dip (20 Reps) Place two sturdychairs 24 to 30 inches apart. Balanceyourself on your palms (one on each chair)so that your body is between the chairs withyour legs outstretched and your heelsresting on the floor.Your arms should be straight and in linewith your torso. Lower yourself toward thefloor several inches by bending at theelbows, then press back upward to thestarting position and repeat.file:///C /navyseal/navyseal.htm (1 of 8) [8/11/2003 3:20:47 PM]
Squat and heel raise (30 Rep) Standupright with your feet placed slightly widerthan shoulder-width apart and your armsrelaxed at your sides.Squat down as if sitting in a chair, and at thesame time swing your arms forward untilthey're parallel to the floor. "This helps yousquat farther back without losing yourbalance," explains Smith.Pause with your thighs parallel to the floor,then thrust upward to the starting position.When you reach the starting position, riseup onto your toes for two seconds, thenreturn to the starting position and repeat.Jumping jack (20 Reps) Stand straightwith your feet placed shoulder-width apartand your arms relaxed at your sides. Jumpoff the floor with both feet so that they landabout two feet farther apart than when youstarted.file:///C /navyseal/navyseal.htm (2 of 8) [8/11/2003 3:20:47 PM]
Bend your knees just a bit to absorb impact.As you leap, swing your arms out from yoursides in a wide arc that ends with both armsraised toward the ceiling. Pause just longenough to plant your feet, then leap backinto the starting position and repeat.Dive-bomber (10 Rep) Assume a push-upposition, keeping your hands and feet closertogether than they would normally be andyour body shaped like an inverted V.Your arms and legs should be extended.Imagine that your hands are positionedbeneath a low wire that you need to passunder.Swoop down and forward, nose first,until your chin passes between your handsand within an inch of the floor.Then straighten your elbows so that yourback arches and your head raises up. Returnto the starting position by performing thesame swooping motion in reverse andrepeat.file:///C /navyseal/navyseal.htm (3 of 8) [8/11/2003 3:20:47 PM]
Bend and raise (25 Rep) Stand with yourfeet placed slightly wider thanshoulder-width apart and your arms relaxedat your sides.As you come up, do not bend your knees,curl your back or allow your arms to fall outof line with your torso. Return slowly backdown to the toe-touching position-that's onerepetition-and repeat. If your form iscorrect, your hamstrings will do most of thework during this exercise.file:///C /navyseal/navyseal.htm (4 of 8) [8/11/2003 3:20:47 PM]Bend forward and reach toward your toes,extending as far as you can without bendingat the knees. Next, moving only from thewaist, lift your torso straight up until youare standing upright, but with your armsraised directly above your head.
Jumping jack (20 Reps) Stand straightwith your feet placed shoulder-width apartand your arms relaxed at your sides. Jumpoff the floor with both feet so that they landabout two feet farther apart than when youstarted.Bend your knees just a bit to absorb impact.As you leap, swing your arms out from yoursides in a wide arc that ends with both armsraised toward the ceiling. Pause just longenough to plant your feet, then leap backinto the starting position and repeat.Triceps push-up (20 Rep) Assume thestandard push-up position-chest facing thefloor, feet directly behind you, one foot atopthe other-but place your hands closertogether, with your thumbs and indexfingers forming a small triangle.Make sure your back and legs form onelong, straight line. Keep your head up.Lower your chest to within an inch of thefloor and press upward fully, but don't lockyour elbows. Repeat.file:///C /navyseal/navyseal.htm (5 of 8) [8/11/2003 3:20:47 PM]
Half-squat (20 Rep) Stand with your feetplaced slightly farther than shoulder-widthapart and your arms relaxed at your sides.Squat down as if sitting in a chair, and at thesame time swing your arms forward untilthey're parallel to the floor.Pause with your thighs parallel to the floor,then thrust upward as if returning to thestarting position, but stop halfway andrepeat.Jumping jack (20 Reps) Stand straightwith your feet placed shoulder-width apartand your arms relaxed at your sides. Jumpoff the floor with both feet so that they landabout two feet farther apart than when youstarted.Bend your knees just a bit to absorb impact.As you leap, swing your arms out from yoursides in a wide arc that ends with both armsraised toward the ceiling. Pause just longenough to plant your feet, then leap backinto the starting position and repeat.file:///C /navyseal/navyseal.htm (6 of 8) [8/11/2003 3:20:47 PM]
Arm hauler (30 Seconds) Lie on yourstomach with your head up and your armsoutstretched in front of you. Raise yourpalms up and hold them an inch or twoabove the floor.Keeping your arms straight, rotate yourshoulders so that your hands come aroundtoward the sides of your body. Reversedirection, return to the starting position andrepeat.Atomic sit-up (20 Rep) Lie faceup on thefloor. Raise your head and upper shoulders,and lift your legs a few inches up off thefloor until your ankles are in line with youreyes. Your arms should be at your sides andelevated slightly off the floor.Simultaneously, bend your legs and sit upso that your knees and chest nearly meet inthe middle. When you reach fullcontraction, pause briefly, return to thestarting position without letting yourmuscles relax completely, and repeat.file:///C /navyseal/navyseal.htm (7 of 8) [8/11/2003 3:20:47 PM]
Hip twist (10 reps each side) Lie faceupwith your arms resting at your sides andyour palms flat on the floor. Extend yourlegs directly toward the ceiling, keepingyour feet together and your toes pointed.Keeping your big toes side by side, tip yourlegs 12 to 18 inches to the right by twistingat the hip, so that your left butt cheek comesoff the floor.Fight the pull of gravity and maintainstability with your abs and obliques. Pausefor a moment, then slowly return to thestarting position, again using your coremuscles to control the movement. Repeat onthe left side.NOTE: The workout was developed byformer SEAL Stew Smith, a fitness coachand the author of Maximum Fitness: TheComplete Guide to Navy SEAL CrossTraining. "The purpose of the workout isgeneral conditioning," says Smith.Make sure that you warm up with severalminutes of easy aerobic activity andstretching before and after the workout.Base on your fitness level, you may repreatthe entire routine once or twice.Flutter kick (25 Seconds) Lie on yourstomach and rest your forehead on yourhands. Lift your feet off the floor andperform a steady, medium-paced,up-and-down scissoring motion with yourlegs.file:///C /navyseal/navyseal.htm (8 of 8) [8/11/2003 3:20:47 PM]
NOTE: The workout was developed by former SEAL Stew Smith, a fitness coach and the author of Maximum Fitness: The Complete Guide to Navy SEAL Cross Training. "The purpose of the workout is general conditioning," says Smith. Make sure that you warm up with several minutes of easy aerobic activity and
