Join the elite with these three tough-as-nails, fat-burning routines BY ADAM BIBLE
When soft and plump high school kids who just signed their lives over to the military are weeks away from a punishing boot camp, they turn to Stew Smith, C.S.C.S., former Navy SEAL, BUD/S (Basic Underwater Demolition/SEAL) trainer, and author of The Complete Guide to Navy SEAL Fitness. Besides helping forge new warriors and getting our most elite war fighters combat-ready, Smith also trains FBI agents and SWAT teams. He knows tough, and he knows fitness. We asked him for three quick routines you can do at the gym, in your home, or outside in the park for the ultimate in real boot camp training. Get strong, get lean, get some.
At the Gym
• Swim 100 meters. Get out of the pool and perform 20 pushups and 20 crunches. Repeat 10 times.
• Run or bike for 4 minutes. Do 20 body-weight squats and 10 lunges per leg. Repeat 10 times.
In Your Home
• Set up a circuit where you can go from an upper-body push exercise (pushups or dips) to an upper-body pull exercise (pullups or rows) to a leg move (squats or lunges) to an ab move (crunches or flutter kicks). Perform each exercise for 1 minute. For cardio recovery, run up stairs or around the block for 4 minutes. Repeat four times.
At the Park
• Find a puliup bar and 30 yards of open space. Your sets will escalate in pyramid fashion from 1 to 10. Do 1 puliup, run 30 yards, and do 1 bur- pee. Repeat 10 times, with each set increasing by 1 rep. Mix up the run by replacing it with low crawls, bear crawls, backpedaling, or farmer’s walks carrying a heavy weight.