The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 143

Calisthenic Exercises

Table 8-2. Recommended Calisthenics for Physical Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)

Overall Exercise

Jumping Jacks

A 2-count exercise

from a standing

position with feet

together and hands

at sides. Count 1:

jump up while bring-

ing hands together

over head and land-

ing with feet shoul-

der width apart. Count 2: jump back to

starting position

Aerobic: A good

warm-up exercise

Eight-Count Body

Builders

An 8-count exercise

from a standing

position. Count 1:

bend legs and place

hands on deck.

Count 2: extend

both legs backward

supporting body

weight with

extended arms

(starting position for

a push-up). Count 3:

bend elbows, lower-

ing chest toward

deck (a push-up).

Count 4: extend

arms. Count 5: sep-

arate legs while

keeping arms

extended. Count 6:

bring legs back

together as on count 4. Count 7: flex legs

and bring them back to count 1 position.

Count 8: stand and return to starting posi-

tion.

Chest and leg

muscles