Navy SEALs are highly trained defence warriors who are tasked to conduct the most gruelling and complex missions around the world. They are known for their incredible athleticism, mental resilience and elite fitness. However, it is not that easy to build a superior fitness level matching up to the level of a Navy SEAL, yet one can follow a structured Navy SEAL workout plan to become the best version of himself/herself. In all aspects, training like a Navy SEAL is a great way to gain strength, improve cardiovascular capacity, and achieve a higher fitness level. But, in today’s time, managing fitness along with a busy lifestyle is quite a challenging concern. A Defence Physical Training App can help you progress toward your fitness journey without any adjustments. In this article, we will discuss how to become fit like a Navy SEAL .

7 best beginner friendly exercises to achieve fitness like a Navy SEAL

We have listed a series of best beginner friendly exercises that will help you in achieving strength, stamina and fitness like a Navy SEAL. 

Please note:

It is not necessary to do all the workouts that are given below. You can easily choose workouts that best suit your physical fitness level and body mass index (BMI). 

1. Running 

Running is an excellent cardiovascular exercise that is vital for defence training and sustains physical exertion for longer periods, such as during marches or combat situations.

  a. Endurance run

• Distance: 3 – 4 Kms
• Pace: moderate

  b. Interval training

• Distance: 6 x 400 meters (sprint), with 1 minutes rest between each interval
• Pace: moderate and focussed

  c. Tempo run

• Distance: 5 – 6 Kms
• Pace: Moderate and slightly faster than your endurance run pace

2. Swimming 

Swimming is a mandatory skill in the navy. It is considered to be one of the best exercises to develop full body endurance and mental resilience required to meet the demands of aquatic tasks.

  a. Endurance swim

• Warm-up: 6 laps of 50 m easy swim
• Main set: 4 x 200 meters freestyle swim 
• Total distance: 1500 meters

  b. Long swim

• Warm-up: 10 laps of 50 metres easy swim
• Main set: Continuous swim for 800 – 1000 meters
• Total distance: 1400 – 1600 metres

  c. Recovery swim

• Easy swim maintaining good form 
• Total distance: 1000 meters

3. Push ups

Push-ups are crucial for upper body strength, which improves physical fitness for the navy.  When added with variations, it targets core muscle to level up overall stability and withstand the challenges of navy operations.

1. Standard push ups: 4 sets of 15 repetitions (reps)
2. Pushups in plank position: 3 sets of 10 to 12 planks 
3. Diamond pushups : 6 sets of 30 reps

4. Sit ups

Sit ups are the best form of core exercises that help in lower body strengthening and build endurance for long duration efforts.It is essential for stability and mobility during shipboard duties and combat situations in navy. 

1. Standard sit ups: 4 sets of 20 reps
2. Cross body sit ups: 5 sets of 20 reps
3. Bicycle crunches: 3-4 sets with 12-15 reps per set

5. Lunges

Lunges play a vital role in Navy training due to their multiple benefits. By improving the lower body strength,they help in performing tasks like climbing ladders, jumping obstacles, and maintaining stability on uneven surfaces aboard ships effectively.

1. Standard lunges: 3 sets of 8-10 lunges
2. Lunges with dumbbells :3 sets of 10 to 12 lunges
3. Lunges with rotation: 3 sets of 10 to 15 Lunges

6. Planks

Planks are foundational exercises that strengthen the overall body. Furthermore, plank variations promote balance,coordination and mental resilience, essential for navy operations.

1. Normal planks: 3 sets of 20 -40 seconds per reps
2. Side Planks: 3 sets each of 30 to 60 seconds per reps
3. Plank with leg lift: 3-4 sets of 30 -60 seconds reps

7. Squats

By offering diverse forms, squats prove to be crucial to improve body balance, coordination and power. Additionally squats contribute to overall physical fitness, meeting the standards which are vital for the Navy. 

1. Standard squats: 3 sets of 8 to 10 reps
2. Overhead squat: 3 sets of 12 to 15 reps
3. Pistol squats: 3 -4 sets of 10 to 12 reps

Please Note:

• Do not forget to rest for 1-2 minutes between sets to allow for recovery
• Add cool down exercises for 2 minutes such as muscle stretching after each of the workout schedules. 
• Track your progress effectively with the help of a defence Physical training app that offers numerous benefits such as performance metrics, nutritional requirements and accessible workout plans.

Conclusion

The Navy SEAL workout plan can help you with achieving peak physical fitness and readiness. By following the varied form of these structured workout plans followed by a dedicated approach one can achieve noteworthy fitness necessary to withstand the tough training in defence services. Remember to listen to your body and adjust the intensity of workout sessions in order to prevent injury and optimise  your fitness level.