I'm Navy SEAL instructor Lieutenant DeCoster.
While Navy SEALs use some of the most advanced
weapon systems around, we rely on something as
simple as a rope to get us where we need to go.
This basic training workout uses ropes, along
with squats and pushups for a challenging
combination of moves. Here's Instructor Otten
with this basic training workout. It's the
beginning of your road to being in the best shape
of your life.
Hi. I'm Instructor Otten and this is a basic Navy
SEAL workout. This workout has 3 exercises; 1 rope
climb, 30 pushups, and 50 air squats. Now if you
don't have a rope climb you could do pull-ups.
Now that's 1 round, and you do 5 rounds complete
for time. So you wanna do your best throughout
those rounds. The first exercise is the rope
climb. You wanna utilize proper technique when
doing the rope climb. And you do that by a lock.
Simply pull up on your lower foot and push down
on your upper foot. That creates a lock. Now
simply squat, lower torso up, create the lock,
stand up. Repeat that as many times as needed.
The second exercise is 30 pushups.
To conduct a proper pushup, keep your head up,
your hands shoulder width apart - forward, facing
forward - and your back straight. When you go
down, go all the way to the chest, hit the chest,
and back up locking the arms in the straight
position. That's 1, and you're gonna do 30.
For the air squats, have your feet shoulder width
apart, hands up, and you wanna make sure you're
keeping your back as vertical as you can. Squat
down, place all your weight on your heels. Break
the 90 with your knees, back up. When you're up,
lock out everything. Back down, 90, back up lock
everything up.
Now if you don't have a rope climb, you do
pull-ups. Now, SEALs do SEAL pull-ups, and we do
15. Or you do regular pull-ups that you see in a
gym and you do 15. The SEAL pull-up - shoulder
width apart, and you're gonna go up and all the
way down. Do the regular pull-up is what you see
usually in your gym. You go just over your chin,
back down to the lock position.
Remember, you start here, you do 1 rope climb,
down, 30 push ups, and then you go into 50 air
squats. 1 round. And you're doin it for time so
do your best.
Remember to use proper form when doing these
workouts. If you keep coming back, do the workout,
you'll see progress and get stronger.