U.S. Navy Seal Inspired Summer Boot Camp

navy seal wk1 video

US Navy Seal Inspired Summer Boot Camp:
Week 1


If you could be a superhero, which one would you be? With all the super powers you already posses within yourself, you have the ability to train like a champ and bring out the best in yourself!


You can think of the Military Special Forces Operators as living superheroes.  They are the most insanely fit bada*#es on the planet! Their training regimen is both physically and mentally demanding. A Navy Seal trains under extremely high loads of resistance in grueling conditions such as swimming while pulling a weighted object, or hanging by one arm from a helicopter. The ability to excel in this hands-on training is a result of a well-conditioned body, ready for the best of the challenges.


Seal the Deal… and end with a stretch!

The Navy Seals train long and hard each day to maintain optimal body conditions.  When training the body at maximum effort, it is so very important to also include a stretch routine to recover the muscles for the next day of training. Including stretching or foam rolling will help the solider (and you) prevent muscle and joint pain or other injury from such high intensity training. Other benefits include:

  • Prevents injury
  • Prepares muscles in optimal condition
  • Reduced tightness
  • Reduced inflammation
  • Eliminates muscle imbalances that lead to injury



By performing a program for high muscular endurance, your body will accomplish major fitness strides. Get ready to:

  • Increase strength
  • Increase speed & agility
  • Increase power output
  • Increase hypertrophy & muscular endurance
  • Increase stamina
  • Heighten confidence & body awareness
  • Learn your body’s limits and push past them



The goal of this Navy Seals Boot Camp is to get functionally fit, not necessarily lean and sexy. However, the residual effects of the program will accomplish this as well. You will be stronger, more balanced and in incredible shape to meet your goals. This is a simulated Navy Seals plan, not an official one used by the military.


Perform this Boot Camp Strength Workout 4-5 days a week and incorporate cardio 5-6 of those days. On the days you do not perform the strength workout, perform a longer cardio session.


Be sure to take time stretching post workout!
navy seal wk1 exercises
NOTE: These workouts are designed for long distance muscle endurance training.  By performing high repetition workouts, muscle fatigue will gradually take longer to achieve. Do the best you can by fatiguing the muscle to failure.


navy seal wk1 stretches

Check out the video to see how these exercises are performed.

Cardio Killer…

Along with a strength training routine, consider incorporating regular cardio sessions to really simulate a true Navy Seals’ routine. Swimming, biking, and strength training will condition your body well, however, running is what the Seals do most.


Running prepares the legs for the rigors of their ‘true’ BUD/S program, especially when done in boots! Now I’m not suggesting you go to that extreme… but I highly suggest incorporating some type of regular and rigorous cardio into your daily workouts.


It’s difficult to recommend how many miles to run and at what pace since everyone is at a different fitness level. So, I suggest, if you are a beginner, start slowly by running a little each day. Pick up your speed and miles as the week progresses. If you’re at a higher than beginner fitness level, aim for 20-30 miles per week trying to decrease your time to 7:30 per mile or less! Challenging!


This Navy Seal’s boot Camp is simulated to work out beyond your limits and provide you with a program to get truly fit! Enjoy the workout and the possibilities of what you can accomplish for yourself!


Good Luck this week! Stay tuned for next week’s new challenges.


Best Always,



http://www.groovysweatstore.com (purchasable workout videos)

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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