the navy seal workout the complete total body fitness program pdf

the navy seals workout routine is a tough one that isn’t for everyone. before starting the seals workouts, you may want to see if you can pass the army physical fitness and combat readiness tests. the goal of category i is to work up to 16 miles per week of running. then—and only then—you can continue on to the category ii exercise. do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest. if you have no access to a pool, ride a bicycle for twice as long as you would swim. if you do have access to a pool, swim every day available. also, you want to develop your sidestroke on both the left and the right side.

the navy seals category ii workout routine is a more intense workout designed for those who have been involved with a routine physical fitness training program or those who have completed the requirements of category i workout routine. if you wish to increase the distance of your runs, do it gradually—no more than 1 mile per day increase for every week beyond week 9. these workouts are designed for long-distance muscle endurance. for best results, alternate exercises each set, in order to rest that muscle group for a short time. after you have reached your category i and ii standards, you can do a pyramid workout with any exercise to vary your workout. for instance, pullups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. work your way up and down the pyramid. your goal should be to swim 50 meters in 45 seconds or less. a good way to do stretching is to start at the top and go to the bottom. stretch to tightness, not to pain; hold for 10 to 15 seconds.

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