The Navy Seal Workout

No need for weights or an expensive gym membership, when you have good old fashion body weight exercises.  If it is good enough for the Navy Seal’s it is good enough for me.  I have always seen some people that are in great shape and say they have never been to the gym or lift weights, yet they are ripped.  I used to say how?  There is no way that s possible!  Well, a friend of mine showed me this workout, and now I realize just how effective body weight exercises are.   

How Does it Work? 

This exercise routine is based  souly on body weight exercises and keeping your heart rate elevated.  The workout consists of only Pull-ups, push-ups, sit-up, and dips. These are all functional movements that you can do anywhere in a short period of time.  It is a non stop routine that that focuses on muscle stamina and cardiovascular endurance that should take no more than 45 minutes. 

The Workout

The workout is consists of pull-ups, push-ups, sit-ups, and dips done in sets one after the other with no rest in between sets.  The workout starts with 1 pull-up, 3 push-ups, 5 sit-ups, and 2 dips.  Each set increases by 1 pull-up, 3 push-ups, 5 sit-ups, and 2 dips.  So the second set would be 2 pull-ups, 6 push-ups, 10 sit-ups, and 4 dips.  You continue to increase each set until you cannot go any more, then you come back down to the beginning of 1 pull-up, 3 push-ups, 5 sit-ups, and 2 dips.  So the workout looks something like this.

Set #1: 1 pull-up, 3 push-ups, 5 sit-ups, and 2 dips

Set #2: 2 pull-up, 6 push-ups, 10 sit-ups, and 4 dips

Set #3: 3 pull-up, 9 push-ups, 15 sit-ups, and 6 dips

Set #4:  4 pull-up, 12 push-ups, 20 sit-ups, and 8 dips

Set#5:  5 pull-up, 15 push-ups, 25 sit-ups, and 10 dips

Set#6: 6 pull-up, 18 push-ups, 30 sit-ups, and 12 dips

Set#7: 7 pull-up, 21 push-ups, 35 sit-ups, and 14 dips

This is where I usually stop and head back down which looks like this;

Set#8: 7 pull-up, 21 push-ups, 35 sit-ups, and 14 dips

Set #9: 6 pull-up, 18 push-ups, 30 sit-ups, and 12 dips

And you would continue back down to the starting set subtracting 1 pull-up, 3 push-ups, 5 sit-ups, and 2 dips.  Now depending on what kind of shape you are in you would could go to more sets.  If you choose to continue you would just add 1 pull-up, 3 push-ups, 5 sit-ups, and 2 dips to each of the next sets. 

Give this workout a try and see how many sets you can do.  The most I have seen been done is 10 sets.  Don’t forget to refuel your muscles after this one with some good types of protein and some quality carbs. Good luck, and post your results here!

How Do You Know You Are Truly Physically Fit?

Everyone who works out likes to believe that they are in good shape or physically fit. What is the definition of being fit? What is you definition of good shape? How can you gauge your fitness against someone else’s fitness level.  How far can you run? How much can you lift? How many pull-ups can you do? If someone can run farther and faster than you does that mean they are more physically fit then you? I have been an athlete all my life and thought I was in pretty good shape or physically fit, until I came across a new friend who took fitness to a whole different level. Being able to bench press 300lbs or run a half marathon I though were pretty good standards for being physically fit, but then I tried a different kind of workout, and it changed the way I think about physical fitness.

The Nine Attributes of Being Physically Fit

These new workouts combined the 9 physical attributes that anyone must posses to be considered physically fit. These attributes are Cardiovascular Endurance, Stamina, Strength, Flexibility, Power, Speed, Agility, Balance, and Coordination. If you become proficient in these nine attributes you can truly call yourself physically fit.

Cardiovascular Endurance is the ability to sustain vigorous activity which requires increased oxygen intake for extended periods of time. It is basically how strong your heart is, which can potentially add years to your life.

Stamina is defined as sustaining energy or strength while working or performing an activity over a long period of time. Stamina as applied to your mind can be described as exercising and conditioning your brain or mind so that it becomes more durable and can think more clearly under stress.

Strength is the capacity to manifest energy, to endure, and to resist. It is the ability to withstand or exert great force or pressure. The ability to gain strength deals with the ability to build muscle with nutrition and exercise.

Flexibility refers to the ability of your joints to move through a full range of motion. Having flexibility in your muscles allows for greater movements around the joints.

Power is the application of force in a minimum amount of time. Explosiveness is the best description of power, great force in a split second.

Speed is the ability to move as swiftly as possible, through a designated range of motion, in a deliberate and intentional manner, in a specific direction. Another characteristic of speed is acceleration, or how long it take to reach maximal speed.

Agility is the ability to move and change direction and positioning of the body quickly and effectively while under control.

Balance is the distribution of weight allowing someone to stay upright and sturdy, or to keep in a steady position.

Coordination is muscles working together aimed at bringing the conclusion of a purposeful movement such as running or jumping.

Do You Have What it Takes to Become Physically Fit!

Along with the 9 attributes that are listed you need to fuel your body properly in order for it to function at an optimal level. Lifestyle, sleep habits, diets including the types of protein you eat, all have a great effect on how your body performs, and how physically fit you can become.