Mastering the physical body is one of the steps to self-mastery and greater intuitive abilities as I discuss in The Intuitive Warrior. Whatever your physical condition you can always benefit from sets of calisthenics. While in the SEAL teams I was honored to lead many PT (Physical Training) evolutions at several different commands. The toughest PT’s that I ever did were the ones I personally led while an instructor in the first phase of BUD/S (Basic Underwater Demolition/SEAL) training.
At the upper end of our PT schedule we were doing hundreds and in the case of curl-ups over a thousand repetitions (reps). While on the podium in front of the students your form and complete execution of every rep had to be perfect and flawless as an example to follow.
After leaving BUD/S I continued using calisthenic exercises to supplement my regular workout routine and still use them to this day after over 30 years since I first learned them in my own BUD/S training class.
These exercises are well rounded and work the entire body and can be used at anytime. Just after waking in the morning before your regular workout, or as your primary workout if you are traveling and don’t have access to a gym.
Do these exercises all together one after the other. You can vary your rest time between each set of exercises from a few seconds to up to a minute or more depending on your conditioning or how many reps you are doing for each set.
At first do all 8 exercises for 8 reps each. That will represent your foundation from which to work from. If you need lots of rest between each set at first or your form is a little weak, work on shortening your subsequent workout times and tightening up your form a little more strict or perfect before moving on to more reps.
After you have created your foundation you can increase your reps in pyramid fashion. For instance do one full cycle of all 8 exercises followed by another set of 16 exercises each. The next set if you are ready or fit enough could be 24 reps each and so on until you reach a peak and then you decrease in the same fashion by 8 reps. So if your peak or top of the pyramid is 24 reps then the descending reps would be 16 reps for a set followed by your last 8 reps.
The way I get the most out of this type of exercise is to have the jumping jacks as my warm-up exercise for 8 or 16 reps and then increase the core 6 exercises by a pyramidal structure and then wrap up with the body-builders for 8 or 16 exercises.
The 8 exercises I would recommend for full body development and maintenance would be:
1 – Jumping Jacks
2 – Push-ups
3 – Curl-ups
4 – Abdominal Crunches
5 – Oblique Crunches left & Right
6 – Lying Leg Raises
7 – Squats
8 – 8 Count body-builders
Here are the exercises in step-by-step format.
Form is very important in any exercise to prevent injury or strains so don’t rush into high repetitions until you have good form. Also don’t sacrifice form for repetitions, as this is a common cause of injury in advanced athletes as many will attest.
Caution- If you are just beginning exercise for the first time or after a long period of no exercise, always consult with a physician first before beginning any new training program.
Exercise 1- Jumping Jacks
Most calisthenic exercises are staples of school gym classes and boot camps, but that doesn’t mean they’re outdated. Most, like jumping jacks, are still excellent ways to get into shape. Jumping jacks work your shoulders, back, thighs and calves. They’re also good for your heart. The following steps will take you through this exercise.
Step 1 - Begin by standing with your feet together and arms at your sides. Tighten your abdominal muscles to pull your pelvis forward and take the curve out of your lower back.
Step 2 - Bend your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head. You should be on the balls of your feet.
Step 3 – Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides. At the end of the movement, your weight should be on your heels.
Step 4 – Repeat the exercise, working in sets and resting briefly in between. As you become more fit, perform jumping jacks faster and for a certain length of time rather than in sets.
Exercise 2 – Push-ups
Push-ups aren’t just for buff Navy SEAL’s; they are a great upper body, low-cost exercise. If you’re just looking to tone up or gain strength but not too much mass, push-ups are a great exercise. The best thing is you don’t have to go to the gym to do them; you can do them at home!
Here’s the proper way to do push-ups anywhere for anyone.
Step 1 – Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, and your feet together and parallel to each other.
Step 2 - Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.
Step 3 - Keep your legs straight and your toes tucked under your feet.
Step 4 - Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.
Step 5 – Exhale as your arms straighten out.
Step 6 - Pause for a moment
Step 7 – Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together.
Step 8 – Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms.
Step 9 – Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body.
Exercise 3 – Curl-ups
While it may seem counterintuitive, exercising the abdominal muscles works to strengthen the back and spinal column as well. One exercise that works both abdominal and back muscles is the curl up. Follow these steps to learn how to perform a curl up to help strengthen your back muscles.
Step 1 – Place a towel or padded exercise mat on the floor so you have a comfortable spot to perform your abdominal curl up.
Step 2 – Lie down on your towel or mat so that your lower and middle back is neither flat on the floor nor unnaturally arched. Lift your knees so that your legs extend slightly in front of you. Position your hands underneath your head, and bring your arms close to your ears. Raise your head, neck and shoulders so that only your upper back rises from the floor.
Step 3 – Hold your curl up for 10 seconds and then lower your shoulders, neck and head, so that your upper back rests on the floor once again.
Exercise 4 – Abdominal Crunches
Step 1 - Lie on your back with your knees bent and your feet flat on the floor in front of you. Lie on an exercise mat rather than a hard floor to prevent back strain.
Step 2 - Position your feet as wide as your hips.
Step 3 – Place your hands behind your head so that your thumbs are tucked behind your ears.
Step 4 – Hold your elbows slightly out to the sides and keep your chin pointing upward.
Step 5 – Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you’re not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren’t being used in the exercise.
Step 6 – Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause.
Step 7 - Slowly lower your head, neck and shoulder blades to starting position.
Step 8 - Keep your knees bent, your feet in the same position and your back straight throughout the entire exercise.
Exercise 5 – Oblique Crunches left & Right
Oblique crunches are great for targeting what many people refer to as their love handles. Oblique crunches work primarily the obliques and the upper abs because you are performing spinal flexion and rotation.
Step 1 - Lie on your back and cross the left foot over the right knee, hands behind your head.
Step 2 - Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your left knee.
Step 3 – Contract your abs and obliques as hard as you can at the top of the movement.
Step 4 – Resist on the way back down.
Step 5 – Repeat for 8 reps before switching sides.
Exercise 6- Lying Leg Raises
Professional body builders utilize this lower abdominal exercise to get great results on their abdominal. This was my favorite lower ab exercise when I was competing in bodybuilding competitions and is a great safe workout for defining and strengthening the hip flexors. Strong hip flexors are important for running, biking and swimming.
Step 1 - Start by lying on a mat with your legs straight out.
Step 2 - Lift your legs straight up using only your abdominals and hip flexors.
Step 3 - Lower your legs down without them touching the ground.
Exercise 7 – Squats
Squats are often called the king of exercises—and for good reason. Squats work the largest muscles in the body, the thighs, and so they not only stimulate serious gains in muscular size and strength but also provide a systemic metabolic stimulation that seems to encourage even upper-body growth.
Step 1 – Start with feet shoulder width a part, push your butt back, knees bent, and arms straight out in front of you.
Step 2 – Once in this position, slowly bend your knees, and push your bum towards the floor as if to sit on a chair. Make sure to keep your torso straight, and that you do not strain your back.
Step 3 – Slowly rise, and return to starting position
Exercise 8- 8 Count Body Builders
The 8-count body builder is a favorite exercise used by BUD/S training and combines timing, coordination and demanding physical exertion. This calisthenics exercise strengthens your upper and lower body muscles and heart and circulatory system. Use the following steps to do the challenging 8-count body builder and you’ll experience a serious workout. The highest repetition 8 count body builders I performed were during my own BUD/S training class and were 116 reps, which was my class number! Do a few of these and you will be amazed at the amount of conditioning this required.
Step 1 - Start from a standing position.
Step 2 – Squat down. Put your hands shoulder width apart in front of you on the floor. Extend your legs out and backward behind you. Keep your body straight and in alignment as you move into a basic push-up position.
Step 3 – Move into a downward push-up position. Rest your body weight in your hands and arms while doing this movement.
Step 4 – Move your body back to the top of the push-up position. Remain in the push-up position.
Step 5 – Using a scissor-like motion, kick your legs apart.
Step 6 – Bring your legs back together into the basic push-up position.
Step 7 – Move both legs back up to your chest in one hopping motion.
Step 8 – Jump up. This returns you to the 8-count body builder starting position.
So there you have it. This is a nice and simple calisthenic program that can be adjusted to any fitness level. This routine can be done with or without another exercise program and can accomplish most fitness goals by working the entire body. That’s the way we roll.