As featured on Stack.com and Yahoo Sport

Navy SEAL’No Excuses’ Bodyweight Workout

Wrist Stretch – 10x each way

Wrist Rotations – 10x each way

Arm Circles 10x each way

Press, Press, Fling – 10x

Up, Back and Overs – 10x

Shoulder Pass-Throughs – 10x

Hip Swivel Kicks (forward) – 15x each leg

Hip Swivel Kicks (side) – 15x each leg

Jumping Jacks – 25x

Hip Mobility Drill – 3 laps

Mountain Climbers – 25 (two-count)

Push-Ups (regular) – 20x

Swimmers Chest Stretch – 10x

Alternate Hand Forward Hand Back Push-Ups – 15x

High Jack High Jill – 10x each arm

Cherry Pickers – 10x

Airborne Heismans – 20x

Standing Pause Air Squat – 30 seconds

Dive-Bomber Push-Ups – 10x

Standing Lunge – 20x (10x each leg)

Air Squat – 50x

Push-Ups with Sideways Walk – 10x

Frog Jump Lateral Jump (1-foot high minimum) – 10x

Eight Count Bodybuilders – 20x

Split Jumps – 15x

Burpees – 20x

Ab Crunches – 25x

Wide Push-Ups – 15x

Sit-Ups – 50x

Push-Ups with Sideways Walk – 20x

Thai plank – 10 each side

Leg Levers – 25x

Reverse Crunches – 20x

Sitting Calf Stretch – 10x

Plank hold for 3 minutes

Check out all of the SGPT VIDEOS here:

Questions from our readers:

Question: Coach, how can you have a 20 minute SEAL workout? Yes; you can do a shorter version in 20 min and you can always add a 5k run at the end to make it longer.

Question: How did the “No Excuses” workout come about? It is based on the navy seal daily workout routine that we did at BUDS.

Question: Where can I find the brad mcleod workout video complete set? Check here:

Question: Brad,

How do you recommend working pull ups into the 20 minute (takes me about 40 with the warmup)workout? A pyramid after or on another day? Or sticking multiple sets of 5 or 10 into the routine (I’m trying to incorporate a volume of 100 or so pull ups into the 20 minute workout. Love the simplicity and challenge of it-like you said “no excuse” workout.

Thanks for your help,

Foster

P.S. I’ve purchased the pull-up and frogman workouts from you. Lost the pull up one off my phone. Could you send me another? If not I understand-it’s on me.

Answer: Just remove one or two of the other exercises and add in sets of 5 pull-ups.

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