Log in to see all users, gyms, and other content
  1. Tiny us navy 110613 n kb052 101 NavyFitness
    Lose the Love Handles - Tues & Fri - Workout
    Body Parts: Upper body, core
    Length: 45 minutes
    Equipment: Bodyweight
    Workout:

    - Legs and Love Handles

    Repeat 4-5 times

    - Walk, bike or jog 5:00
    - Stretch legs
    - Squats - 20
    - Lunges 10 / leg
    - Left crunches - 25
    - Right crunches - 25
    - Hip rollers - 10/side
    - Stretch abs / lowerback

    Cooldown walk or bike
    5:00 / stretch

    | 0 | | 0
  2. Tiny us navy 110613 n kb052 101 NavyFitness
    Lose the Love Handles - Mon & Thurs - Workout
    Body Parts: Upperbody, abs
    Length: 45 minutes
    Equipment: Bodyweight
    Workout:

    - Upperbody Program
    - Warmup 5:00 / stretch

    Repeat 5-10 times

    - Pushups - 10-20
    - Regular Crunches - 20
    - Bench dips - 10-20
    - Reverse Crunches - 20
    - Pullups - max reps or pull-downs - 10
    - Hanging Knee up
    - Stretch abs/lowerback

    Cardio option 20-30:00
    Run, bike, walk, swim etc

    Post lose love handles image ts600
    | 0 | | 0
  3. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #4 - Workout
    Body Parts: Legs, cardio
    Workout:

    Run 5:00/warm-up/stretch
    - Run for 30:00 total BUT
    - Run 1:00 sprint / followed by 1:00 slow jog for 30:00

    | 0 | | 0
  4. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #2 - Workout
    Body Parts: Legs, cardio
    Workout:

    - Run one mile easy / stretch
    - Run one mile at 10 seconds above current mile pace
    - Jog 2:00 slow
    - Run one mile at current mile pace

    - Jog 2:00 slow
    - Run one mile at 10 seconds faster than current mile pace
    - Cool down jog 5:00
    - Stretch

    | 0 | | 0
  5. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #3 - Workout
    Workout:

    - Run one mile easy / stretch - Run one mile at 10 seconds above current mile pace - Jog 2:00 slow - Run one mile at current mile pace

    | 0 | | 0
  6. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #1 - Workout
    Body Parts: Legs, Cardio
    Length: 30 minutes
    Workout:

    - Run one mile easy/stretch
    - Repeat 8-10 times
    - Run 1/4 mile at 10-20 seconds under current mile pace
    - Jog slow or walk 1:00

    Say you are running a 9:00 1.5 mile run = 6:00 mile pace = 90 seconds 1/4 mile run. Try to hit these 1/4 mile intervals at 70-80 seconds. Benefits - increase foot speed, and build VO2 Max.

    Post pft run workouts image ts600
    | 0 | | 0
  7. Tiny us navy 110613 n kb052 101 NavyFitness
    Lower Body Perfect Workout - Workout
    Body Parts: Legs, cardio
    Equipment: Bodyweight
    Workout:

    Here is how I recommend creating a pyramid mixed with fast paced cardio:

    Run / Leg PT

    Repeat 5-6 times - Run 1/4 mile at goal PFT pace - Squats - 10, 12, 14, 16, 18 , 20...(increase reps each cycle for 5-6 cycles) - Lunges 10, 12, 14, 16, 18, 20

    You could make each set harder if you like the pyramid version or keep each set the same and basically make it a Super Set.

    Two more leg workouts I recommend that are non-impact aerobics:

    Life Cycle Pyramid Workout

    Get on a Life Cycle stationary bike. Perform a bike / leg pyramid by going on manual mode and start off at level 1 for 1 minute. Each minute add a level of resistance until you cannot peddle anymore. Then repeat in reverse order. This usually takes 20-30 minutes depending on your fitness level and creates the perfect workout: a warm-up, max out, and cool down. That is one advantage to the pyramid: its simplicity and completeness.

    | 0 | | 0
  8. Tiny us navy 110613 n kb052 101 NavyFitness
    The Perfect Workout - Workout
    Body Parts: Upper Body
    Length: 45 minutes
    Equipment: Bodyweight
    Workout:

    Some days I recommend mixing in some sprinting exercises into your workouts. This helps with training for the PFT transitions that must occur when doing upper body PFT and then running afterwards.

    You can also mix in the same exercises in one of my favorite workouts that will help you reach max repetition in these exercises during fitness tests:

    Repeat until you reach these numbers using max repetition effort each set:

    Pullups - In as few sets as possible get 50-100 pullups by resting with:

    - Pushups (max reps in one minute)
    - Situps (max reps in one minute)

    And

    - Running 1/4 mile in goal PFT running pace (ie 9:00 1.5 mile goal = 90 seconds 1/4 mile)

    Repeat this cycle until you reach your goal in pull-ups in the 50 -100 range.

    | 0 | | 0
  9. Tiny us navy 110613 n kb052 101 NavyFitness
    PT Super Sets with Max Reps and Crawls - Workout
    Body Parts: Full Body
    Length: 20 minutes
    Equipment: Bodyweight
    Workout:

    One of the harder workouts of the week was the variation on a max rep set workout of 100 pullups, 200 pushups, and 300 abs of choice (i.e., situps). This one is split into two sections where the first section you only do the pullups and pushups but have to travel to each of them by bear crawling or stair crawling in between exercises. Here is how it works:

    Repeat 5-10 times

    Pullups max: The goal is to get 100 pullups (or pulldown / TRX rows as supplement if needed)

    Stair crawls up/down: A flight of steps, or bear crawl 50m, in between pullups and pushups

    Pushups max: The goal is to get 200 pushups, but to make it tougher try TRX pushups, bench press — or to make it easier do knee pushups if you need to

    Further explanation: For pullups, do your best to get as close to 100 pullups as possible but if that is not possible at your current condition, supplement with pulldowns or TRX rows if needed to get 15-20 reps each set. This will limit your total sets to 5-7 total sets, which will challenge you to push yourself until you’re capable of completing the 100 pulls and 200 pushes.

    Stair crawl up/down or bear crawl 50m: These exercises are never easy and add to the difficulty of the overall workout by taxing the shoulders prior to each pushup set. There are many benefits from crawling physiologically and many military training programs will have students bear crawling as part of conditioning.

    200 pushups in as few sets as possible.

    Post air force candidates bear crawl 1500x1000 ts600
    | 0 | | 0
  10. Tiny us navy 110613 n kb052 101 NavyFitness
    Working Out Underway 2 - Workout
    Body Parts: Legs, core
    Workout:

    Leg/Ab Superset:

    - Repeat 5 cycles of:
    - Squats - 20
    - Crunches - 20
    - Lunges 10/Leg
    - Crunches - 20
    - Calve raise - 20
    - Crunches - 20

    We would also bring a metal pole and dumbbells with us on ship to use during the workouts. Place the pole in between two upper rafters and you have a pull-up bar. Another fun workout is the Fit Deck made by former Navy SEAL Phil Black. This is a card game that requires you to do a variety of PT exercises every time you flip over a card.

    Adding a cardio routine is absolutely necessary for fat burning. Walking, jogging, biking, elliptical gliding, and rowing machines are sometimes found onboard ship. If you are so lucky, try the Manual Mode Resistance Pyramid on any cardio machine.

    Start off at level 1 resistance for 1:00. Each minute, increase the resistance by 1-2 levels. Continue up the pyramid until you can no longer peddle, row, or run and then repeat in reverse order back to where you started at level 1. This is a great warm-up, max out, and cool down routine all rolled into one 20-30 minute workout.

    | 0 | | 0
  11. Tiny us navy 110613 n kb052 101 NavyFitness
    Working Out Underway - Workout
    Body Parts: Upper Body, core
    Length: 30 minutes
    Equipment: Bodyweight
    Workout:

    Exercise 20-30 Minutes a Day

    Time is usually the issue that keeps many sailors from exercising while underway. But you can get a great workout with little or no equipment. Here are some examples:

    The superset is a great way to workout if you have limited time. Each cycle should take you two minutes. If you can do ten cycles of this you will total 300 pushups and 400 crunches. Not bad for 20 minutes! No resting in between sets. You basically rest by doing crunches. The two supersets you see below are great to alternate every other day.

    Pushup/Crunch Superset:

    - Repeat 5-10 cycles of:
    - Regular Pushup - 10
    - Crunches - 10
    - Wide Pushup - 10
    - Crunches - 10
    - Tricep Pushup - 10
    - Left/Right Crunches - 10/10
    - Pull-ups - Max Reps

    | 0 | | 0
  12. Tiny us navy 110613 n kb052 101 NavyFitness
    Tabata Weights / Calisthenics - Workout
    Body Parts: Full Body
    Length: 30 minutes
    Equipment: Bodyweight
    Workout:

    This is a mix of weights and calisthenics and higher intensity cardio events using the Tabata Interval protocol.

    We do 5 minute sets of the Tabata Interval which is a 20 second sprint /​ 10 second easy pace repeat 10 times (equals 5 minutes). Then you spend roughly 5 minutes in the gym doing a Push, Pull, Full Body, Ab exercise for 1 minute each. Give yourself 15–20 seconds in between each exercise for transition time.

    Warmup with 5 min tabata (20 sec fast /​ 10 sec slow)

    Repeat 4 times:
    Push 1 min
    Pull 1 min
    Full 1 min
    Abs 1 min
    5 min tabata interval

    Feel free to change the exercises each set

    (push = pushups, dips, military press, bench press, shoulder workout - any chest — shoulder — tricep exercise)
    (pull = pullups, pulldowns, DB rows, bicep curls, barbell high pulls — any back — bicep exercise)
    (fullbody = burpees, dead lifts, power clean, hang cleans, KB swings, MJDB#2, thrusters — any exercise that works multiple joints in the legs, core, arms)
    (Abs = situps, plank pose, flutterkicks, TRX rollouts, knee ups, leg levers, crunches, farmer walks — Any core exercise)

    Run 1.5 mile easy
    Run 1.5 mile fast

    Post airmansquats
    | 0 | | 0
  13. Tiny us navy 110613 n kb052 101 NavyFitness
    Swim Workout for Cardio - Workout
    Body Parts: cardio
    Length: 45 minutes
    Equipment: pool
    Workout:

    Do sprints/fast swims/kickboard/underwater swims first phase (20-30 minutes) then go to easy pace cardio swims to burn fat at a higher rate the 2nd half of the workout. If you can get anaerobic first and then go aerobic in the later part of the workout, you can focus on fat burning the last 20-30 minutes.

    - 5 x 50m sprint freestyle (change strokes as desired)
    - Rest with 20 seconds (hydrate if needed)
    - 5 x 100m sprints -- any stroke
    - Rest 40-60 seconds

    The remaining time of your hour, swim at regular pace non-stop for 15-30 minutes

    | 0 | | 0
  14. Tiny us navy 110613 n kb052 101 NavyFitness
    Training for Ruck Marches - Workout
    Equipment: Ruck Sack
    Workout:

    If you break it down, you need to train the major muscle groups of the body - legs and back. Sure your upper body (shoulders and arms) comes into play carrying the backpack and weapon, but you will get most of your exhaustion from the legs and lower back. So, training your legs in running, leg PT, and rucking will build stamina and endurance you need for any type of Army or land navigation training.

    There are many ways to develop the legs and torso for the Ruck March. Here are some sample ways pulled from the Army Ranger / SF Prep Workout eBook as well as the other Army Workouts on the Military.com Fitness eBook Store.

    The Run and Leg PT Workout:

    Repeat 4-5 times

    - Run 1 mile at your goal pace (6-8:00/mile) (no ruck sack)
    - Squats - 30
    - Lunges - 20 / leg
    - Calves (heel raises) - 30 per leg

    Bike and Leg PT:

    Repeat 4-5 times

    - Bike 5:00 at increasing levels per minute on a Life Cycle type stationary bike
    - Squats - 30
    - Lunges - 20 / leg
    - Calves - 30 per leg

    | 0 | | 0
  15. Tiny us navy 110613 n kb052 101 NavyFitness
    Sand Baby Devil Murph - Workout
    Length: 60 minutes
    Equipment: sandbags
    Workout:

    Here is a workout that incorporates some of the challenging events that many advanced level military / special ops members will see again during their selection programs into various groups.

    Typically, running, running with weight, log PT, bear crawls, fireman carries, and higher repetition PT exercise workouts will be used as tests or group challenges. Many of these (and others) are even used as punishment for being too slow or other discrepancies among the class of students.

    Here is a combination of the Sandy baby Murph, Devil's Mile and The Murph workouts in an order to challenge many top level students with a 90-120 minute workout.

    Sandbaby Devil Murph requires a 40-50 lb weight. We use sandbags.

    Warmup jog 1 mile
    100 push press with 40-50 lb sand bag
    - bear crawl 400m
    100 lunges / leg with sandbag (chest carry)
    - fireman carry 400m
    (switch with partner as needed)
    - 100 squats with sandbag (shoulder carry)
    - run 400m with sandbag on head or shoulder carry
    100 situps with sandbag (chest carry)
    Run 1 mile
    100 pullups
    200 pushups
    Run 1 mile

    Enjoy – Make sure you stretch well, stay hydrated, and pace yourself with this one. This one is special.

    | 0 | | 0