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FREE Workout Links:

FREE Training in Maryland with Stew Smith

NEW - Plan of the Week Workout (Advanced Level)
Stretching Plan  Check out the FREE Lower back Plan to help prevent injuries and become more flexible.
Running on your own - If you REALLY need help on running, it is recommended to walk before you run.  Read the Beginning Running Article picking up the mileage to 3 miles track workout as seen on Stewsmith.com articles about running. 

Check out this FREE Running Program download

Also see Running articles at Sitemap

For weight loss and basic fitness: 

FREE Beginner Plan to Getting Fit

More Workouts With Specific Goals : 

Download workouts

There is also a free SIX week program below titled FREE Navy / USNA Workout.

Do this workout as many times as you have to in order to get above average scores on the PFT.

Above average scores:    MEN             WOMEN

Pushups                              80-90                  50-60

Situps                                   80-90                 80-90

1.5 mile run                         9:00-9:30           11:00-11:30 

 

Also check out this article on how to ace the PFT:

or go straight to the link to Ace the USNA, USMA, USAFA - CFA -
Candidate Fitness Assessment Workout

FREE Navy / USNA Workout

Week # 1

Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 5-10

Repeat 5-10 times

Upperbody Push / ABS

Wide pushups  5-10
Reg. Crunches - 20
Reg. Pushups  5-10
Rev. Crunches - 20
Tricep pushups5-10
Situps - 20

Running
Repeat 4 times
mile at 2:00 men
mile at 2:30 wo

Tuesday / Friday

repeat 10 times
jumping jacks 10
squats - 10

Swim - 200 yds

Wed / Saturday

Stretch / drink water 1 gallon a day!

 

Week # 2

Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 5-10

Repeat 5-10 times (takes 10-20 minutes)

Upperbody Push / ABS

Wide pushups 5-10
Reg. Crunches - 20
Reg. Pushups 5-10
Rev. Crunches - 20
Tricep pushups5-10
Situps - 20

Running
Repeat 4 times
mile at 1:50 men
mile at 2:20 wo

Tuesday / Friday

 repeat 10 times
jumping jacks 10
squats - 15

Swim - 400 yds

Wed / Saturday

 Stretch

 

Week # 3

Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 10

Pt with the clock
1:00 - pushups max
1:00 - situps(40-50)
30 seconds - pushups
30 secs - situps 20-25

Running
Repeat 6 times
mile at 1:40 men
mile at 2:10 wo

Tuesday / Friday

repeat 10 times
jumping jacks 10
squats - 20

Swim 500 yds

Wed / Saturday

Running
Repeat 6 times
mile at 1:40 men
mile at 2:10 wo

 

 

Week # 4

Monday/Thursday

Warmup-repeat 15x' s
Jumping jacks - 10
Pushups - 10

Pt with the clock
Repeat 2 times
1:00 - pushups max
1:00 - situps (40-50)
30 seconds - pushups
30 secs - situps 20-25

Running
Repeat 6 times
mile at 1:40 men
mile at 2:10 wo

Tuesday / Friday

repeat 10 times
jumping jacks 20
squats - 20

Swim 500 yds

Wed / Saturday

Running
Repeat 6 times
mile at 1:40 men
mile at 2:10 wo

ek # 5

Monday/Thursday

Warmup-repeat 15x' s

Jumping jacks - 10
Pushups - 10

Pt with the clock

2:00 - pushups max
2:00 - situps (70-90)1:00 - pushups
1:00 - situps (40-50)

Running
Repeat 8 times
mile at 1:30 men
mile at 2:00 wo

Tuesday / Friday

repeat 10 times
jumping jacks  20
squats - 20

Swim 600 yds

Wed / Saturday

Running
Repeat 8 times
mile at 1:30 men
mile at 2:00 wo

 

 

 

 

*Do knee pushups if you need to and walk if you need to catch your breath during runs...

Check out Summer Seminar @ www.USNA.edu

Thanks for the e-mails. Keep them coming at stew@stewsmith.com.

                                               
 

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the
 
Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

 

Books, eBooks, DVDs

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Published Books / DVDs / APPs

Complete Guide to Navy SEAL Fitness      |    More Info     |  Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book Only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only
New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

Coming Soon - Navy SEAL Fitness with Weight Training

The Complete List of Stew Smith's eBooks / Books:

* NO EBOOK READER REQUIRED  |  READ WITH ADOBE ACROBAT READER

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info  |  eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

NEW - Circuit Training 101 eBook      |  More Info   eBook only

NEW Obstacle Course Race eBook      |  More Info   eBook only


The Special Forces Physical Fitness Workouts

 

Combat Conditioning Workout       |  More Info  |  eBook, Book
 

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book
 

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book

 

Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book


Navy SWCC Workout       |  More Info    |    eBook, Book

 

Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book

 

USMC RECON Workout       |  More Info  |  eBook, Book

 

Air Force PJ / CCT Workout      |  More Info  |  eBook, Book

 

The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book

 

The Army Air Assault School Workout     More Info   eBook only

 

The Army Airborne Workout     More Info   eBook only

 

NEW - Upper Body Round Robin (UBRR)    More Info   eBook only

 

The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only

 

USMC OCS / TBS Workout       |  More Info   eBook, Book

 

The Service Academy Workout     More Info   eBook, Book

 

Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book

 

The Army OCS and PFT Workout    More Info   eBook, Book

 

NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only

 

The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book

 


The Law Enforcement Physical Fitness Test Workouts

 

The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book

 

The DEA Prep Workout      More Info   eBook only

 

The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book

 

The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book

 

The Fire Fighter Workout       |  More Info   eBook, Book

 


 

 

 

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