Thread: being my own gym

I just moved out and my gym membership ended adn I couldnt afford to renew it. My colleges gym is pretty bad and I am considering doing the infamous Navy Seal workout but Im only gonna run 2-3 times per week and Im defenitly not going to swim. Here it is

Week 1 & 2

Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 1-2.

Weeks 3-4

Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 3-4.

Week 5

Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week
Click Here For A Printable Log Of Week 5.

Week 6 & Beyond

Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week

I definitly feel if I really put my mind to it I can do this workout, I just want to know if you guys think I will loose my strength and size I have developed. I plan on keeping my diet the same as it has been with weight training, I just want to know if I do this will it gimme a good body and keep me strong?

You wont loose your strength so much as imo gain, and in transferable potential, unless you start bringing in weights simulataneously to doing that program meaning you'd start to loose your strength after 10-12 weeks . If hypertrophy is a goal of yours, that amount of volume isn't going to do massive things toward that without a follow up hypertrophy and lower volume cycle.
In the meantime, pending your diet, density is where you'll reap most additional to your over transferable strength.

one hand one legged pushups and hindus and decline to handstand ( 1 arm opposite leg) hindus are a good advanced level version aswell. I personally can not do the 1 hand 1 leg handstand but there's always later if I want to test it out.

i used to do 700 pushups a day and felt like i miight be good to get to 1000 but never did yet. I really like that build up sequence. 400 will be fun. I usually do mine though - as I do with most bwe's - for 4-6 x 50's. I just find it easier in counts of ten to go's and only 5 more to make a set. 2 sets = 100. Psychological preference I guess. Ive heard big wraps about the seal fitness levels. Sounds fun.


my bwe regime is as follows

squats ( and variations)
calf raises
chest raises
tri cep dips and singles variations
pushups and variations
chest raises and level advancements
lower back raises
then 1000 - 3000 ab variations in army standard 118 ( / 120) sets.
then finish with light weight 15-30-50- rep pyramids.
Also find that morning cardio and a good solid callesthenic regime supports that immensely.