The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 251

For those interested in a more intensive PT program, a sample Total Body PT

program is included for you. Alternatively, you can increase the number of repetitions of

the exercises in the “basic” PT program. Both programs are very versatile, yet complete

with respect to the whole body nature of the work-out.

Table 15-4. Total Body Physical Training (PT) Activities

for Warm-Up, Flexibility and Strength

Exercises*

Repetition

(#)

Total Time

(Seconds)

Jumping Jacks 50 60

1/2 Jumping Jacks 50 - 2 count 60

Up-Back-and Overs 10 60

Crunches (All Variations) 60 - 100 60

Push-Ups (Regular) 30 60

Flutter Kicks 25 60

Dirty Dogs 20 each side 60

Butterflies Stretch 2 30

ITB Stretch 2 each side 60

3 Way Hurdler’s Stretch 2 each side 180

Swimmer’s Stretch 2 30

Push-Ups (Diamond) 30 60

Sit-Ups 30 60

Push-Ups (Wide Stance) 30 60

One Legged Squat 10 each side 60

Supine Back Stretch 1 30

Torso Prone Stretch 2 30

Prone Superman 10 each side 60