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Navy Seal Workout

By Mike Thiga author of The Muscle Experiment: Lost Secrets Of Bodyweight Training For Mass Revealed

Do you want a program that burns fat, builds your endurance and gives you functional strength?

I have no doubt that the program below works, but it does take commitment and determination. The exercises are simple, you will not need to learn any fancy movements or use high tech machines.

After you have lost your fat and have packed on muscle, you might want to try out for the NAVY SEALs and find out if you have what it takes to make it.

Navy SEALs, in order to pass their Physical Fitness Tests, have to:

-Swim 500 yards in 12:30 (though 8:00-9:00 is better)

*Rest 10 mins

-Max Push-Ups in 2 mins (42 is minimum, 90+ is better)

*Rest 2 mins

-Max Situps in 2 mins (52 is minimum, 90+ is better)

*Rest 2 mins

-Max Pullups - no time limit (8 is minimum, 15+ is better)

*Rest 10 mins

-1.5 mile run (11:30 is maximum, 9 mins or less is better)

Below is a nine week step by step buildup program for you to try. Do so at your own risk.

9 Week Workout Plan


Weeks #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
Week #3: No running. High risk of stress fractures
Week #4: 3 miles/day, M/W/F (9 miles/wk)
Weeks #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
Weeks #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
Week #9: same as #7,8 (16 miles/ wk)

Push Ups, Pull Ups and Sit Ups (Mon/Wed/Fri)

Week #1:
4X15 Push Ups
4X20 Sit Ups
3X3 Pull Ups
Week #2:
5X20 Push Ups
5X20 Sit Ups
3X3 Pull Ups
Week #3,4:
5X25 Push Ups
5X25 Sit Ups
3X4 Pull Ups
Week #5,6:
6X25 Push Ups
6X25 Sit Ups
2X8 Pull Ups
Week #7,8:
6X30 Push Ups
6X30 Sit Ups
2X10 Pull Ups
Week #9:
6X30 Push Ups
6X30 Sit Ups
3X10 Pull Ups

Swimming 4-5 days a week

Weeks #1, 2: Swim continuously for 15 min.
Weeks #3, 4: Swim continuously for 20 min.
Weeks #5, 6: Swim continuously for 25 min.
Weeks #7, 8: Swim continuously for 30 min.
Week #9: Swim continuously for 35 min.


Be mentally strong, don't give up!

If you follow the program above exactly you will get great results and a new stronger you will emerge.

Be sure to take in enough nutrients and water.

Note: If you'd like to check out more of Mike's stuff, he just released a complete no equipment, bodyweight only training system that you can do without ever leaving your house. It's not the the faint hearted but it sure works. It's right here ===> The Muscle Experiment: Lost Secrets Of Bodyweight Training For Mass Revealed

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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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