top of page

Lean & Mean Athlete

Private·15 members

About

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: Those who meet the following criteria...


Pull-ups or Chin-ups - 10 reps in one set

Push-ups - 20 chest to deck reps in 1:00

Atomic Sit-ups or Sit-ups w/ feet unanchored - 20 reps in 1:00

Bodyweight Goblet Squats - 50 reps in 2:00


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

Info

  • Private

    Only approved members can view this group.

  • Visible

    Shown to site visitors.

  • March 8, 2023

    Created

  • Coach C

    Created by

©2026 by Optimal Readiness LLC

The Optimal Readiness physical fitness training and coaching program is designed for high-level athletes as well as everyday professionals. The program focuses on physical performance training and also extends attention to quality mental performance training. This is physical conditioning for elite level strength and conditioning for professional athletes and military professionals. Whether you are in the Army, Navy, Marines, Coast Guard, National Guard or any other area of service, these fitness programs developed by a Navy SEAL will help you perform at your optimal personal best. Individuals who have worked with the Rangers, SEALs, or other SPECOPS teams have found these physical training programs to be challenging and instrumental in achieving their personal physical training goals. A number of Navy SEALs utilize these workout programs to build their physique and endurance. Emergency responders and civil servants face numerous challenges in the line of duty, so these fitness programs will support Firefighters, Police, Fire, Ambulance, Police officers, fire fighters, and more. These are physical fitness workouts that include both bodyweight exercises, pull ups, situps, pushups, squats, mountain climbers, as well as an extensive list of exercises that can modified to an individual’s personal needs. The program also includes exercise guides and coaching to ensure the safety of each athlete and/or military veteran. These programs will challenge even the strongest athlete, this is the ultimate workout and exercise site providing intense fitness workouts designed by Navy SEALs. If you feel intimidated by online training and workouts, you may also be eligible for personal coaching by a Navy SEAL or a designated fitness coach.

bottom of page