U.S. Navy SEALs Calisthenics Workout

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U.S. NAVY SEALs CALISTHENICS WORKOUT

WARM-UP AND STRETCH:

1) Jumping Jacks - 25 reps (a cada 4, conta 1 -- do not slap your sides)
2) Half Jumping Jacks - 25 reps (a cada 4, conta 1)
3) Windmills (first rep slow stretch) - 10 reps (a cada 4, contra 1)
4) Windmills - 15 reps (a cada 2, conta 1)
5) Trunk Side Stretch - 10 reps (a cada 3, conta 1)


PULL EXERCISES:

Note: 30 second rest between sets.

1) Close Grip Pull-ups - 3 reps
2) Wide Grip Pull-ups - 3 reps
3) Close Grip Chin-ups - 3 reps
4) Behind The Neck Pull-ups - 3 reps
5) Regular Grip Pull-ups - 3 reps
6) Close Grip Pull-ups - 3 reps


PUSH EXERCISES:

Note: 1 minute rest in between sets. Use slow controlled form.

1) Dips - 12 reps
2) Dips - 12 reps
3) Dips - 18 reps
4) Regular Push-ups - 10 reps
5) Regular Push-ups - 10 reps
6) Tricep Push-ups - 7 reps
7) Tricep Push-ups - 10 reps
8 ) Regular Push-ups - 10 reps
9) Wide Grip Push-ups - 10 reps
10) Regular Push-ups - 10 reps
11) Triceps Push-ups - 10 reps
12) Dive Bombers - 7 reps


ABDOMINALS:

1) Regular Sit-ups - 50 reps
2) Cross-arm Sit-ups (arms across chest) - 50 reps
3) Flutter Kicks - 30 reps (a cada 4, conta 1)
4) Half Sit-ups (hands on waist) - 15 reps
5) Cruncher Sit-ups - 25 reps
6) Lizard Stretch - 2 reps / 15 seconds each
7) Atomic Sit-ups - 40 reps
8 ) Good Morning Darlings - 40 reps
9) Neck Rotations (right) - 50 reps
10) Neck Rotations (left) - 50 reps
11) Neck Lifts - 100 reps


LEGS:

1) Lunges - 20 reps (a cada 3, conta 1)
2) Squats - 50 reps
3) Charlie Chaplins - 30 reps
4) Charlie Chaplins (pigeon towed) - 30 reps
5) Charlie Chaplins - 30 reps
6) Squats - 50 reps
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