physical conditioning: navy seal workout

elk sicario

New member
May 6, 2020
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


I picked up a nice Rogue pull-up bar for the garage gym during quarantine. Glad I did! A nice olympic bar and a few bumper plates are next on my list.  :train:

elk sicario

New member
May 6, 2020
i just upgraded from a tree limb to a home made A-frame pullup bar! got my olympic bar in yesterday...having a blast!!!


New member
Dec 8, 2019
Impressive workout. I always do the one core exercise that all SEALS must master...the pull up...slow going up...chin over bar.....slow going down..I have a weight belt to add plates as needed to incrementally increase my strength.....


elk sicario

New member
May 6, 2020
awesome! im currently out of commission for any upper body excercise for at least 2 or 3 weeks. i got kicked by a 900 lb horse that has a mean streak. Doc said im looking at 6 weeks for full recovery time...not cool. im losing upper body muscle mass at an extremely alarming rate. The good news is that i can still work gut, and legs. although i have to be careful with the fluid currently on my knee.

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