Navy Seal Grinder Workouts Sensation Line Fitness

Navy Seal Grinder Workouts

September 11th, 2010 Kaitlyn Eames Leave a comment Go to comments

us navy granite image by jimcox40 from Fotolia.com U.S. Navy SEALs–”SEAL” stands for “Sea, Air and Land”–are special forces with a reputation for extreme toughness. Navy SEALs are among the U.S. military’s toughest fighters. These special forces perform covert operations, usually under water, and often swim in less-than-ideal conditions. Therefore, SEALs train extensively to keep in shape. They do much of their training on a “Grinder,” a concrete slab complete with rudimentary equipment such as tires and sandbags. Some workouts are harder variations of what you may be used to, like burpees, crunches and push-ups.

The burpee combines cardiovascular fitness with strength training in one exercise. Navy SEALs use burpees and variations as part of their fitness training.Begin the burpee by jumping up and clapping your hands. As you land, drop into a squat. Kick out your back legs and put yourself into a push-up position. Complete one push-up, return to the squat, and then stand up to complete one burpee. Variations include splitting your legs, then bringing them back together before doing the push-up. You can also jump sideways or forward while you clap your hands. Eight of any variation completes a set.

Do abdominal exercises on the “Grinder” with a towel between you and the concrete, to protect your back from scratches. Some exercises are variations of crunches, such as holding a sandbag while you crunch. The four-count scissor kick involves putting your hands underneath your lower back and extending your legs all the way out. Then, raise your shoulders off the ground and perform “scissor” kicks with your feet, counting the number of repetitions. For an added challenge on the scissor kicks, put your hands behind your head instead of your lower back. Ten of the four-count scissor kicks make a set, while 20 repetitions of any other type of abdominal crunch complete a set.

Push-ups help a SEAL develop his upper-body muscles. SEAL Grinder push-ups include new ways to challenge those pectorals. The wide push-up is simply the standard push-up, with your back and legs in alignment and hands on the ground, except that your hands are more than shoulder-width apart. The alternate hand push-up requires you to move one hand forward and one hand backward before going to the “down” position, then alternating hand positions for each subsequent repetition. The sideways walk push-up is done by moving your body sideways like a crab while remaining in the “up” position before descending. When you come back up, move sideways in the opposite direction, then down again. All push-ups should be done 10 times to complete a set.

us navy granite image by jimcox40 from Fotolia.com

I want to do this!