SEALgrinderPT warmup

Before any workout we want to warmup up our body to avoid injury. The warmup should take about 10 minutes and prepare your body for the main workout.

Warmup #1
10 four count jumping jacks
50 meters jog forward 50 meters backward
10 four count windmills
50 meter karaoke
20 four count mountain climbers
50 meter high knees jog
20 four count flutter kicks

Warmup #2
10 air squats
10 Samson stretch
10 single leg deadlift
10 wide feet standing windmill
10 wide feet touch floor 1-2-3
10 inchworm to pushup
10 mountain climbers (deep lunge) slow feet to hands
10 PVC pipe shoulder pass throughs
10 overhead squats

Here are a few cool down yoga stretches that I like to do after the workout. Work on your breathing while you hold each pose. Breath in through your nose and out through your mouth. Breathe deep from your belly and get rid of all of the old stale air.


Brad McLeod is married with two kids and an all around average family guy. His SGPT motivational audios have been downloaded in 27 countries around the world. He grew up in Tallahassee, Florida and despite training all the wrong ways – made it to Navy SEAL training in Coronado, California.

He flunked out of Navy SEAL BUD/S training after making it over half way through (6 months of grueling training). After a year in the Fleet Navy on the USS Cleveland (LPD-7) he came back to graduate BUDS and serve on SEAL Team Four.

His story is simple–Don’t Ever Quit on your Dream! Put one foot in front of the other and fall forward.

Proceeds from this website go to help raise funds for the Navy SEAL Foundation.

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