Navy Seal Workout

How would you like to perform a Navy Seal workout routine ? These guys have some of the most functionally fit bodies in the world. Do they train with heavy weights? Not at all! They primarily focus on bodyweight training so that they create combat effective bodies. You can easily construct a workout built around running, swimming, pushups, pullups, and situps to get in shape like a Seal. Check out the 9 week Navy Seal workout below that Seals use to prepare for BUD/s training.

Category 1 Training

Week 1:
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 Pushups Mon/Wed/Fri
Situps: 4 sets of 20 Situps Mon/Wed/Fri
Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2:
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 Pushups Mon/Wed/Fri
Situps: 5 sets of 20 Situps Mon/Wed/Fri
Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 3:
Running: No Running
Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
Situps: 5 sets of 25 Situps Mon/Wed/Fri
Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4:
Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
Situps: 5 sets of 25 Situps Mon/Wed/Fri
Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Weeks 5-6:
Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 Pushups Mon/Wed/Fri
Situps: 6 sets of 25 Situps Mon/Wed/Fri
Pullups: 2 sets of 8 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week

Weeks 7-8:
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 30 Situps Mon/Wed/Fri
Pullups: 2 sets of 10 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week

Week 9:
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 30 Situps Mon/Wed/Fri
Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Category 2 Training

Weeks 1 & 2:
Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 35 Situps Mon/Wed/Fri
Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
Dips: 3 sets of 20 Dips Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Weeks 3-4:
Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 Pushups Mon/Wed/Fri
Situps: 10 sets of 25 Situps Mon/Wed/Fri
Pullups: 4 sets of 10 Pullups Mon/Wed/Fri
Dips: 10 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week

Week 5:
Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 Pushups Mon/Wed/Fri
Situps: 15 sets of 25 Situps Mon/Wed/Fri
Pullups: 4 sets of 12 Pullups Mon/Wed/Fri
Dips: 15 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week

Week 6 & Beyond:
Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 Pushups Mon/Wed/Fri
Situps: 20 sets of 25 Situps Mon/Wed/Fri
Pullups: 5 sets of 12 Pullups Mon/Wed/Fri
Dips: 20 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week