Weekly Fitness Report from StewSmith.com:    This is a weekly email of actual workouts that the group in Maryland are testing out The following workout is what Stew Smith's  local group of candidates training for SEALs, Special Forces, Maryland SWAT Team, AF PJ, and Fire Fighters did this week: (SAMPLE) Weekly Spec Ops Fitness Workout Day 1 Warmup run 10:00 / stretch Pyramid PT: Pullups 2,4,6,8,10,12,14 Pushups, 5,10,15,20,25,30... Abs of choice - 10,20,30,40...and repeat in reverse order - stop just before muscle failure (alternate each exercise and build up each cycle until near failure at any one exercise...) 3 x 500m Swims (hypoxic style) 500m at 4 strokes / breath 500m at 6 strokes / breath 500m at 8 strokes / breath stretch Light weight Shoulders Lowerback Plan   Day 2 Run / Leg PT Run 1 mile stretch Repeat 4 times run 1/4 mile fast squats - 20 lunges - 10/leg Run 2 mile easy Swim Swim 2000m of: 500m warmup 5 x 100m sprints rest 30 seconds 2 x 250m CSS rest 1:00 500m cooldown     Day 3 5:00 warmup jog stretch Superset: Repeat 10 times Pullups - 5-10 (sub max effort - do not fail) Pushups - 20 Reverse Pushups - 20 Plank Pose 1:00 (or leaning rest 1:00) Multi-Joint exercise - Deadlift, squat, bicep curl, military press - 10 reps with dumbbells Light weight Shoulders Lowerback Plan     5:00 warmup stretch  Swim 3 x 500m using hypoxic of 4 strokes per breath 6 strokes per breath 8 strokes per breath for each 500m 5 x 25m unders rest with 25m any stroke on 1:30 intervals.  Goal is to finish 5 x 25m underwater swims + 25m any strokes in 7:30   Day 5 5:00 warmup stretch  Leg / Run Day  4 miles  Repeat 3 times squats – 20 ½ squats - 20 lunges 20/leg situps - 50   1 mile cool down  Lowerback Plan Day 6 Upperbody PT Pullups:   100 pullups in as few sets as possible  - Rest with any abs of choice 1:00 Swim PT repeat 10 times swim 100m free  hypoxics each set 20 pushups ___abs below )pick one each set) Abs: max situps in 2:00 situps - 50 crunches - 4 x 50 (reg,rev,L/R) leg levers - 50 Flutterkicks - 50 ½ situps - 50   Light weight Shoulders Lowerback Plan   Remember - do these workouts at your own risk, build a group of like minded exercisers and soon you will have built in motivating workouts.  We do these workouts for FREE in Maryland and are working at finding more trainers to do the same in their area.  These Heroes of Tomorrow Workouts are great ways to prepare for any military, law enforcement, fire fighter profession.  They make an even better summer workout program for high school athletes seeking to get into shape for various Fall Sports. Sign up and friend us on Facebook and Youtube.                                                                 Thanks for your previous purchases at StewSmith.com, Military.com, NavySEALs.com, and PoliceLink.com and keep your emails coming as they inspire us to create new articles and workouts.  Email Stew Smith at Stew@stewsmith.com Check out the new articles of the week below: Instant Insight Q and A with Stew Smith:  Here is a list of questions I was recently asked about fitness, team building, mental toughness, and other aspects of military / special operations fitness.  Feel free to send me your own and I will answer them.  Your emails inspire training / writing ideas everyday - so thanks.  Stew - stew@stewsmith.com   ---  See all the questions here

Check out the Navy SEAL Inventions for Fitness