US Navy Workout: Speed, Strength, and Endurance

It is not only professional personal trainers, professional athletes, or professional bodybuilders who have to always be in their best physical condition and consume food to build muscles. But the US Navy is also the same. In order to defend their country, they need to perform a US Navy workout.

The workout of this US’s elite fighting force is also suitable for those who want to gain and build muscles to get an ideal body. The US Navy exercise contains the ones which train speed, strength, and endurance. Are you curious about it? Here is the US Navy exercise for the first 8 weeks.

The First Week

The first week of US Navy exercise consists of running or treadmill for 2 miles, push-ups for 4 sets and 15 reps, sit-ups for 4 sets and 20 reps, pull-ups for 3 sets and 3 reps, and also swimming for 15 minutes. The US Navy swims for 4 days to 5 days a week.

The Second Week

The week 2 workout consists of running or treadmill for 2 miles, push-ups for 5 sets and 20 reps, sit-ups for 5 sets and 20 reps, pull-ups for 3 sets and 3 reps, and swimming for 15 minutes. As you can see, things are getting more intense for push-ups and sit-ups since the second week.

The Third Week

The US Navy workout in the third week consists of push-ups for 5 sets and 25 reps, sit-ups for 5 sets and 25 reps, pull-ups for 3 sets and 4 reps, and also swimming for 20 minutes. Running or using a treadmill is removed in the third week. Instead, every exercise is getting intense.

The Fourth Week

Running or treadmill for 3 miles, push-ups for 5 sets and 25 reps, sit-ups for 5 sets and 25 reps, pull-ups for 3 sets and 4 reps, and swimming for 20 minutes.

The Fifth and Sixth Week

The workout for the fifth and sixth weeks are the same. Running or treadmill for 2/3/4/2 miles, push-ups for 6 sets and 25 reps, sit-ups for 6 sets and 25 reps, pull-ups for 2 sets and 8 reps, and swimming for 25 minutes.

The Seventh and Eighth Week

The seventh and eighth week of US Navy workout consists of running or treadmill for 4/4/5/3 miles, push-ups for 6 sets and 30 reps, sit-ups for 6 sets and 30 reps, pull-ups for 2 sets reps, and swimming for 30 minutes.