Navy Seal Workout

Do you want a program that burns fat, builds your endurance and gives you functional strength? I have no doubt that the program below works, but it does take commitment and determination. The exercises are simple, you will not need to learn any fancy movements or use high tech machines. After you have lost your fat and have packed on muscle, you might want to try out for the NAVY SEALs and find out if you have what it takes to make it. Navy SEALs, in order to pass their Physical Fitness Tests, have to: -Swim 500 yards in 12:30 (though 8:00-9:00 is better) *Rest 10 mins -Max Push-Ups in 2 mins (42 is minimum, 90+ is better) *Rest 2 mins -Max Situps in 2 mins (52 is minimum, 90+ is better) *Rest 2 mins -Max Pullups - no time limit (8 is minimum, 15+ is better) *Rest 10 mins -1.5 mile run (11:30 is maximum, 9 mins or less is better) Below is a nine week step by step buildup program for you to try. Do so at your own risk.

9 Week Workout Plan

Running Weeks #1, 2: 2 miles/day Week #3:2.5miles/day Week #4: 3 miles/day Weeks #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk) Weeks #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk) Week #9: same as #7,8 (16 miles/ wk)

Push Ups, Pull Ups and Sit Ups (Mon/Wed/Fri) Week #1: 4X15 Push Ups 4X20 Sit Ups 4X3 Pull Ups 4X15 Squats Rest 1.30 mins Y Shape 1 min Holding Push Up 1 min Superman 1 min Holding Pull Up 1 min Back Mountain 1 min Holding Pull Up (back) 1min Rest 1 min 3X15 Pass Ball 3X15 Teach Toots 3X15 Turning Side 3X10 Circle Leg Rest 1 min Shadow Boxing 3 mins

Week #2: 5X20 Push Ups 5X20 Sit Ups 5X3 Pull Ups 5X20 Squats Rest 1.30 mins Y Shape 1 min Holding Push Up 1 min Superman 1 min Holding Pull Up 1 min Back Mountain 1 min Holding Pull Up (back) 1 min Rest 1 min 3X15 Pass Ball 3X15 Teach Toots 3X15 Turning Side 3X10 Circle Leg Rest 1 min Shadow Boxing 3 mins

Week #3,4: 5X25 Push Ups 5X25 Sit Ups 5X4 Pull Ups 5X25 Squats Rest 1.30 mins Y Shape 1.30 min Holding Push Up 1.30 min Superman 1.30 min Holding Pull Up 1.30 min Back Mountain 1.30 min Holding Pull Up (back) 1.30 min Rest 1 min 4X15 Pass Ball 4X15 Teach Toots 4X15 Turning Side 4X10 Circle Leg Rest 1 min Shadow Boxing 3 mins

Week #5,6: 6X25 Push Ups 6X25 Sit Ups 3X8 Pull Ups 6X25 Squats Rest 1.30 mins Y Shape 2 min Holding Push Up 2 min Superman 2 min Holding Pull Up 2 min Back Mountain 2 min Holding Pull Up (back) 2min Rest 1 min 3X20 Pass Ball 3X20 Teach Toots 3X20 Turning Side 3X20 Circle Leg Rest 1 min Shadow Boxing 3 mins Week #7,8: 6X30 Push Ups 6X30 Sit Ups 3X10 Pull Ups 6X25 Squats Rest 1.30 mins Y Shape 2.30 min Holding Push Up 2.30 min Superman 2.30 min Holding Pull Up 2.30 min Back Mountain 2.30 min Holding Pull Up (back) 2.30min Rest 1 min 3X25 Pass Ball 3X25 Teach Toots 3X25 Turning Side 3X25 Circle Leg Rest 1 min Shadow Boxing 3 mins

Week #9: 6X30 Push Ups 6X30 Sit Ups 4X10 Pull Ups 6X25 Squats Rest 1.30 mins Y Shape 3 min Holding Push Up 3 min Superman 3 min Holding Pull Up 3 min Back Mountain 3 min Holding Pull Up (back) 3min Rest 1 min 4X25 Pass Ball 4X25 Teach Toots 4X25 Turning Side 4X25 Circle Leg Rest 1 min Shadow Boxing 3 mins

Swimming 4-5 days a week Weeks #1, 2: Swim continuously for 15 min. Weeks #3, 4: Swim continuously for 20 min. Weeks #5, 6: Swim continuously for 25 min. Weeks #7, 8: Swim continuously for 30 min. Week #9: Swim continuously for 35 min.
Notes: Be mentally strong, don't give up!