The BEST Bodyweight Exercises

The BEST Bodyweight Exercises: SEAL Style

Bodyweight training is more than just high reps or flashy moves. It’s about building raw strength, explosive power, and mental grit. As SEALs, we’ve used these exercises in tight spaces, on the battlefield, or on a beach during BUD/S. These moves can prep you for any mission. Let’s break it down.

Bodyweight Training Rules:
Adapt to your goal: Add resistance for strength or speed for power.
Control your body: Slow it down or hold positions for endurance.
Challenge your mind: Vary angles and movements to master your body.
Here’s the breakdown of the 5 Core Movements and how to level them up:

Squats
Start with bodyweight squats. Once you’re solid, take it to the next level:

Squat Jumps: Explode up, land light like a frog.
Weighted Jumps: Grab a sandbag or ruck for added challenge.
Real-World Example: SEAL trainees in Coronado do jump squats on the beach to build leg power for carrying logs in soft sand.

Lunges
Build balance and power.

Lunge Jumps: Switch legs mid-air to train explosive movement.
Weighted Lunges: Throw on a light sandbag or hold dumbbells.
Pro Tip: Use lunges to mimic climbing uneven terrain—key for mountain ops.

Pushing
The push-up is a SEAL staple. Keep it basic or make it elite.

Plyo Push-Ups: Push off the ground with power, clap, or touch your chest.
Hand Walk Variations: Move side-to-side or walk forward for shoulder strength.
Real-World Example: SEAL teams do hand walks with rucks on to strengthen shoulders for boat carries.

Pulling
If you’ve got a bar, use it. If not, adapt.

Pull-Ups: Weighted pull-ups or add tempo (slow down the negative).
Rope Climbs: No legs! This builds serious grip and upper body strength.
Recline Rows: Use a low bar or TRX if you’re working your way up to pull-ups.
SEAL Standard: Every operator knows a rope climb can save your life.

Leg Raises (Core)
The secret to a strong body is a strong core. Start with basic leg raises.

Hanging Leg Raises: Use a pull-up bar for a tougher version.
Weighted Core Work: Add ankle weights for the next level.
Real-World Example: During training, we did leg raises holding sandbags between our feet.

Example Workout: The Grinder 300
Finish this for time or go max effort:

50 Air Squats
25 Push-Ups
25 Jumping Lunges (total)
10 Pull-Ups or 20 Recline Rows
20 Hanging Leg Raises
Level Up: Add weight or do the circuit wearing a ruck.

Mental Edge: Every rep gets you one step closer to your mission. Push through.

Bodyweight training isn’t just about getting fit—it’s about building the grit to handle life’s toughest challenges. Use these moves, adapt them, and crush it like a SEAL.