9780809229024

The Navy Seal Workout The Compete Total-Body Fitness Program

by
  • ISBN13:

    9780809229024

  • ISBN10:

    0809229021

  • Edition: 1st
  • Format: Paperback
  • Copyright: 1998-06-01
  • Publisher: McGraw-Hill Education
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Supplemental Materials

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  • The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

Summary

"Many people believe the only way to get in shape is by putting a lot of money into trendy fitness centers, or spending hard-earned cash on a variety of workout videotapes. In the end, these methods seldom provide the results we're all looking for. But don't get me wrong--I am not demeaning gyms or workout tapes; in fact, I still enjoy the benefits of a gym to keep fit. Weight-lifting rooms and other facilities can be extremely beneficial. However, to obtain and maintain supreme cardiovascular fitness and a rock-hard body, I must continually use the training regimen I learned as a member of the Navy SEALs." -- fromThe Navy SEAL WorkoutAs the world's most elite combat unit, the Navy SEALs have long been known for their tremendous physical fitness and mental stamina. Their training program has also carried somewhat of a mystique, as so few people actually enter and stay in the program. Now Navy SEAL Mark De Lisle reveals the no-frills workout that has conditioned some of the best bodies around. From stretching through cooldown, including a variety of running and swimming workouts as well as tips on top-notch nutrition,The Navy SEAL Workoutcan improve any committed participant's cardiovascular fitness and overall shape and tone. "After 27 years as a Navy SEAL, I feelThe Navy SEAL Workoutprogram is the best one on the market, encompassing the physical training regimen required of a Naval Special Warfare Warrior. The levels of intensity, from beginner to advanced, are so well laid out that both the biggest 'couch potato' and professional athelete can see improvement after a short period of time." -- Allan Starr, Command Masterchief, Naval Special Warfare Command Group One "InThe Navy SEAL Workout, Mark De Lisle has developed a program soundly based in a state-of-the-art knowledge of exercise physiology and principles. This book would be a valuable addition to the library of anyone who is interested in peak performance." -- W.K. Prusaczyk, PhD, Exercise Physiologist, Navy Health and Research Center "It has been interesting to note the numerous SEAL-related materials that have come out in recent years. As a former Marine, I salute you for your fine work with the SEALs and in promoting fitness to the masses." -- Harvey Newton, Director of Program Development National Strength and Conditioning Association Mark De Lisle became a U.S. Navy SEAL at age 27. He lives in San Diego, California.

Author Biography

Mark De Lisle became a U.S. Navy SEAL at the age of 28. He has appeared on CNN, "Extra," and a variety of other television and radio programs.

Table of Contents

Introduction xiii
PART I U.S. NAVY SEAL TRAINING PROGRAM 1(118)
1. Stretching
3(38)
Upper Body Stretches 4(14)
1. Upper Body Stretch
4(1)
2. Single Arm Stretch
5(1)
3. Triceps Stretch
6(2)
4. Shoulder Stretch
8(2)
5. Two-Person Chest Stretch
10(2)
6. Fore and Aft Stretch
12(2)
7. Swimmer Stretch
14(2)
8. Press/Press-Fling
16(2)
Lower Body Stretches 18(23)
9. Thigh Stretch--Standing
18(2)
10. Calf Stretch
20(2)
11. Sit-Down Bend-Over
22(2)
12. Hurdler's Stretch
24(2)
13. ITB Stretch
26(2)
14. Butterfly Stretch
28(2)
15. Trunk Extensions
30(4)
16. Cobra Stretch
34(2)
17. Hamstring Stretch
36(2)
18. Inner-Thigh Stretch
38(3)
2. Upper Body Workout
41(30)
19. Regular Pull-Up
42(6)
Training Tip: Pull-Up (by Yourself)
44(2)
Training Tip: Pull-Up (with a Partner)
46(2)
20. Reverse-Grip Pull-Up
48(2)
21. Close-Grip Pull-Up
50(2)
22. Behind-the-Neck Pull-Up
52(2)
23. Commando Pull-Up
54(2)
24. Bar Dip
56(2)
25. Push-Up
58(2)
26. Triceps Push-Up
60(2)
27. Dive Bomber
62(2)
28. Wide-Angle Push-Up
64(2)
Upper Body Workout--Beginner
66(1)
Upper Body Workout--Intermediate
67(2)
Upper Body Workout--Advanced
69(2)
3. Lower Body Workout
71(32)
Training Tip: Proper Hand Position and General Rules for Abdominal Exercises 72(31)
29. Half Sit-Up
73(1)
30. Hand-to-Toe
74(2)
31. Crunch
76(2)
32. Side Sit-Up
78(2)
33. Oblique
80(2)
34. Flutter Kick
82(2)
35. Leg Raise
84(2)
36. Cutting Edge
86(2)
37. Knee Bend
88(2)
38. Abdominal Twister
90(2)
39. Hanging Knee-Up
92(2)
40. Hanging Leg-Up
94(2)
41. Floor Knee-Up
96(2)
Lower Body Workout--Beginner
98(1)
Lower Body Workout--Intermediate
99(2)
Lower Body Workout--Advanced
101(2)
4. Running
103(6)
Running Workout--Beginner
105(1)
Running Workout--Intermediate
106(1)
Running Workout--Advanced
107(2)
5. Swimming
109(4)
Swimming Workout--Beginner
110(1)
Swimming Workout--Intermediate
110(1)
Swimming Workout--Advanced
111(3)
6. Combined Program
113(4)
Combined Program--Beginner
113(1)
Combined Program--Intermediate
114(1)
Combined Program--Advanced
115(2)
7. Cooldown
117(2)
PART II MAINTENANCE 119(8)
8. Diet and Nutrition
121(6)
To Lose Weight
122(1)
To Gain Weight
123(1)
The Cutting Edge Food Guide Pyramid
124(1)
The Cutting Edge Nutrition Guide
125(2)
PART III PROGRESS 127
9. Progress Charts
129
Progress Record
131(1)
Weekly Workout Charts
132

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