These Navy SEAL-inspired no-equipment bodyweight maintenance workouts are designed to train each major muscle group in 15 to 20 minutes.

• ATHLETE Ability Level - Legitimate functional workouts to enhance General Physical Preparedness (GPP) and calisthenics development for the intermediate-level athlete and programmed according to the performance standards below:

Performance Standards:

(1) 8 Pull-ups or Chin-ups in one set

(2) 25 Push-ups

(3) 15 Bar Dips

(4) A score of 15 Points on the Baseline Physical Readiness Eval

Exercise Substitutes

If you lack access to a low bar, TRX, or gymnastic rings for Inverted Rows or a high bar for Pull-ups, utilize the following movements as necessary.

Resistance bands are an outstanding low-cost, lightweight accessory that allows you to effectively fill in your training gaps.

Upper Body Horizontal Pull Exercises

-Seated Band Row

-Single-Arm DB Row

-Bent Over Band Row

Upper Body Vertical Pull Exercises

-Band Resistance Band Lat Pull Down