My brother was getting ready for the police academy and asked me for some advice on how to get ready quick. I told him simply, the best way to get good at running, push-ups, pull-ups, and sit-ups, is to do LOTs of them. Thats where the Navy Seal Workout comes in.

Basically this is a workout the SEALs put out to get people in shape for BUDs (Beginner Undewater Demolition), the first step in becoming a Navy SEAL. It utilizes circuits of push-ups, sit-ups, and pull-ups. On top of that daily running and swimming are prescribed.

It’s ta tough workout, but its a smart one. At critical times the workout has you back off runs which could induced shin splints. I can tell you from experience those getting ready to enter the military or police academy’s can benefit A LOT from this workout!

So as usual, heres a downloadable, printer friendly copy of the Navy SEALs workout, enjoy!

Navy Seal Workout

A pretty typical format for working out is to go 4 times a week. Monday, Tuesday, Thursday, and Firdays give you body plenty of work and enough rest to rebuild your muscles. In fact if you are serious about getting results from your workout, the 4x a week is a must!

Here is a good starting working for your 4x schedule.

If you are just starting out you may want to spend a few weeks with either some circuit training or some light interval work, and work your way up to this workout.

Again, Here is athe 4x schedule.

Mondays: These are your absolute busiest days. On top of the people who are there daily, most people you will see are being motivated by the extra large eating they did over the weekend. You’ll find the cardio and lifting machines to fullest they will be all week.

Tuesdays: Typically people will do a Mon/Wed/Fri workout schedule. This leaves any day other than those much less crowded. Tuesday is still pretty busy in its own right, but you will find the crowds tend to be more around the free weights, since Tuesday goers know enough to avoid Mondays and have altered their schedule, or work out every day.

Wednesday: The “hump” day. Expect a fairly diverse crowd. The Monday crowd is back so expect the machines to fill up again, but nowhere near what it was on Monday.

Thursday: All the folks who filled the gym on Tuesday you can expect to see again. Expect to see more of a blend in usage of equipment since, more than a few of them are realizing their next day to workout is Saturday and they are thinking the trip to the lake may take precedence over their workout and are going to compensate for it.

Friday: Fridays are my absolute favorite day to workout… If I can talk myself into going. It seems I’m not alone in this because you can expect to see the gym be nearly deserted. You may get a few extra people try to get in a few quick reps before a date, but after 7, expect to have the place to yourself. No waiting for even the most popular of equipment.

Saturday: If you’re showing up on a Saturday, you deserve a medal! All but the most hardcore exercisers can be found in the gym anytime on a Saturday. That being said, Saturday workouts definitely take on a more relaxed feel, since the atmosphere is quite, and most people there tend to know each other to some degree.

I highly, highly recommend getting to know the regular gym attendees. Try to nod and saying hello to the people around you. You will find that physical fitness level doesn’t really matter. People who see you coming regularly will admire that. In addition to a few smiling faces, this is a great way to learn new lifts, techniques, and pick up some pointers (Hey, I can’t tell you everything), and gain a network of people to help maintain your motivation.

If you’re not careful they can even turn into friends. The scary massive guy benching 400lbs? He’s got a tiny wife, 2 kids, and a poodle. The hot guy/gal you always see around but figure they already have a significant other? They do, but they’re still a really nice person who is good to chat with between exercises. The creepy guy in the 70’s style shorts and leer… yeah, better just to leave that one alone.

For those of you paying attention, I’ve been posting a few circuit training workouts. Let’s talk a bit about that. Circuit training is a great method of weight lifting if you are new to weights, or don’t have a lot of time. First, doing circuit training you are able to target the entire body in one workout. Second, because you aren’t spending time resting, you get in, do your thing, and get out fast.

The basics of circuit training:

• Combines cardio with weight training
• 3-5 times a week
• 8-12 exercises
• 10-12 reps at a weight you can do without resting
• Doing all exercises completes 1 circuit
• Rest 2-3 minutes between circuits
• Do 2-3 circuits

When setting up a circuit training program try to pair exercises which work different parts of the body, or use my starter workout as a starting point.

EX: Squats, then pull downs, then lunges, then bench press.

By alternating the area of the body you are working you give your individual parts a bit of rest while still keeping your heart rate up. This means more calories being burned per exercise.

If you are new to weight training start your 1st week or 2 doing only 2 circuits. As you get used to the movements and gain strength, move up to 3. Be sure you aren’t skimping out or short changing your lower body workouts. Most of your muscles are below the waist, so targeting your lower body is going to force you body to release larger amounts of hormones which trigger muscle growth. This results in greater muscles gains throughout your body. I know I’ve said it before, but I will say it again, the more you build muscle, the faster your body will burn fat!

For those of you looking to target your core, try mixing in a small core workout at the end of all the circuits.  Pick 5 different exercises and perform 8-12 reps, doing several circuits. Or place a single set of your five exercises at the end of each circuit.