Former Navy SEAL Josh Bridges has created a workout program that is designed for military, law enforcement, or firefighters to get in shape for their physical exams or to maintain their fitness in order to stay on top.
This workout program is not just limited to people in those lines of service. This is a great workout for anyone looking to get in shape. Bridges has been through the hardest military physical training as SEAL and knows how to get you prepared.
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Complete 4 Sets Of 7 Reps @ 70% of Your 1 Rep Max
Rest 10 min
Complete For Time:
100 Walking Lunge Steps (50 Each Leg)
Complete 5 sets x 5 reps @ 70% of your 1 Rep Max
Deck of Cards Work Out
On a continuous running clock for time.
Take a deck of cards and deal 5 cards off the top. Perform the number of reps associated with the number on each card.
For Face cards do these reps:
Perform these movements associated with each suit:
Do this until all the cards are gone. No rest between draws.
Complete 3 Sets of:
• 50 Meters
• Rest 1:00
• 200 Meters
• Rest 1:30
• 500 Meters
• Rest 2:00
So this is a wave. Do the 50, then the 200, then 500 and then start back at the 50 and so on till you do each of the lengths 3 times
Complete 5 sets of 3 reps @70-80% of 1 Rep Max
(Fast singles) these don’t have to be touch n go