B. 4 sets dips (max repetitions). C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period. Day 3: A. Run 6 miles (fast to moderate 7-8 minute pace). B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls. Day 4: A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period. B. Stationary bike; 25 minutes at 805 maximum heart rate. Day 5: A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs a long road or 4 hrs cross country. Day 6: A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period. B. Jump rope; 15 minutes nonstop. Day 7: REST
Army Workout Routine: WEEK 5 Day 1: A. Run 3 miles (fast 6-7 minute mile pace). B. 500 meter swim (nonstop, any stroke but not on your back). C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls Day 2: A. Jump rope or Side Straddle Hop 12 minutes nonstop. Day 3: REST Day 4: A. swim 400 meters B. 4 sets dips (max repetitions). Day 5: A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 3 0 min along road or 6 hours cross country. Day 6: A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period. B. Jump rope or Side Straddle Hop 12 minutes, nonstop. Day 7: REST
Yeah, it's a tough workout routine. It would be very beneficial, if you attempted to do this workout routine, to record all of your progress on a day by day calendar. Include the number of repetitions, time of runs, number of sets, ect. And, many of you may not have a rucksack, but that d oesn't mean you can't improvise; use a backpack with weights in it. Again, as stated in the Navy SEAL Workout routine, consume the appropriate amount of nutrients and drink lots of water. If you are trying this out as a supplement to your lifting schedule, look into taking Glutamine to preserve muscle mass during the running and swimming.
