The Navy SEAL Physical Fitness Guide 261
Table 15-11. RADM Smith’s PT Program
Exercises
Repetitions
(#)Exercise
Repetitions
(#)Stage 1 Stage 10
Up-Back-Over 10/20 Bicycle 50/40/30
Trunk Twist 10/20 Lunge (R) 20/20/15
Trunk Side Stretch 10/20
Stage 2 Stage 11
Push-Ups 10/15/20/25 Sit-Kneesbender 100/80/60
Neck-Up 30/40/50 Shoulder Crunch 120/100/80
Stage 3 Stage 12
Cross Sit-Up 50/30/30 Sitting Flutter Kick 150/80/70
Diamond Push-Ups 30/25/20 Dirty Dawgs 40/40/50
Stage 4 Stage 13
Side Crunch 50/40/30 Backnecks 100/80/60
Toe Raise 100/80/60 Narrow Squat 30/25/20
Stage 5 Stage 14
Push-Ups 50/40/30/20 Sit-Ups 100
Side Snapper 30/20/10 Squats 50
Stage 6 Stage 15
Jumping Jacks 20/20/20 Hand/Toe Sit-Ups 30/20/15
Wide Grip Push-Up 40/30/20 Push-Ups 10/25/40
Stage 7 Stage 16
Back Exercise 50/40/30 Back Flutter Kick 300
Thigh Crunch 50/40/30 Wide Squat 50
Push-Ups 50
Stage 8 Stage 17
Push-Ups 50/40/30 Handstand
Side Neck 50/40/30 Push-Ups - In Pairs 6/10/12/16
Stage 9 Stage 18
Stomach Crunch 200/125/100 Pull-Ups 100 reps
Lunge (L) 30/20/15 Dips 100 reps
In Stage 18 vary with Pyramids/Reverse
Pyramids/Etc.