Navy Seal Total Body Workout

I would recommend this video to anyone who is interested in a boot camp style strength workout. I use this workout for sit-up and push-up improvement for Army Reserve physical fitness tests. The lower body portion gives me a good leg strength work-out that I use to improve my two-mile run. I started doing this video by doing the individual segments alone a couple of times before I attempted to do the complete video.

Scott uses exercises from the Navy Seals. He cues the exercises by calling the cadence (military style) of the exercise. Each exercise is divided into either a two or four count exercise. Dynamic stretching exercises are used between the upper-body exercises. The purpose seems to be more to flush lactic acid than to increase range of motion. The video is split into segments for warm-up (4 minutes), upper body (20 minutes), abs 20 minutes, lower body (11 minutes) and a short back / bicep segment (4 minutes). 59 Minutes total time. The upper body, abs or lower body segments can be used alone. Scott gives the appropriate safety warnings as well as helpful form tips during the exercise. The setting is a beach with the ocean in the background. Scott does the advanced, Mike (?) the intermediate, and Trish the beginner version. The two males were black tank tops / shorts and Trish wears a black exercise bra and lycra shorts. The attire is appropriate and non-distracting.

The video starts with a four minute warm-up using dynamic stretches. The upper body segment focuses on the chest, shoulders, neck, and triceps.

 Exercise Advanced Intermed-iate Beginner Push-up 25 15 15 (on knees) Up, Back, & Over (stretch) 10 10 10 Push-up 15 10 10 (on-knees) Hi Jack, Hi Jill (stretch) 10 10 10 Diamond Tricep Push-up 15 10 10 (on knees) Press, Press, Fling (stretch) 10 10 10 Diamond Tricep Push-up 15 10 10 (on knees) Neck Rotations (1 set each side) 10 10 10 Neck Up & Downs 10 10 10 Dive Bomber Push-ups 10 8 10 (wide grip push ups on knees) Swimmers Stretch 10 10 10 Super-set Dive Bomber Push-ups Tricep Push-ups Push-ups 5 3 3(wide grip push ups on knees) 10 5 5 (on knees) 15 10 10 (on knees) The abdominal section starts with lower abdominal exercises, mid and oblique then upper abs: Exercise Advanced Intermediate Beginner Reverse crunch 20 20 20 L-sit raises 20 15 10 Leg lifts (4 count) 20 15 10 Flutter kicks (4 count) 30 20 10 Lying stretch Cross leg crunch (one set each side) 20 15 10 Alternating Cross Reach Crunch 15 12 10 Superset (one set each side) Oblique crunch, oblique leg lift 15 12 10 Alternating knee to chest 15 12 12 (modified) Lying stretch Standard crunch 20 15 12 One leg crunch (one set each side) 15 12 10 Alternating L-sit crunch 15 12 10 Alternating V-sit crunch 15 10 rest Cobra stretch Lower body works hips, glutes, abductors, adductors, quads, back, calf, and hamstrings: Exercise Advanced Intermediate Beginner Superset: Fire hydrant / donkey kick 10 10 10 Prone flutter kick 30 seconds 30 seconds 30 seconds Inner thigh lift (one set each side) 15 15 15 Alternating lunges 15 12 10 Calf raise 15 15 15 Hamstring flex 10 10 10 Calf raise (toes out) 15 15 15 Power lunges 12 10 8 Super set: Jumping Jack / Squat thrusts (two sets) 15 12 12 (substitute calf raises first set, squats second set) The back section uses a chin-up bar and an EZ curl bar bell for beginners (a straight barbell, body bar, or dumbells could also be used) Exercise AdvancedIntermediate Beginners Pull-ups 15 12 12 (bent over row) Stretch Pull-ups 12 10 10 (reverse grip bent over row) Chin -ups10 6 6 (barbell curl) 

Scott Helvenston is a very professional instructor. He instructs using military style cadence. When he makes mistakes in cueing he admits to the mistakes; this is distracting since the mistakes are minor and would not be noticed by the general viewer. Hope to see more videos by Scott.