The Navy Seal Workout: The Compete Total-Body Fitness Program [Paperback]

There is no substitute for Navy SEAL training, and if you are looking for precise programmes of fitness routines and performance standards of SEALs here, you will be disappointed. For one thing, most people cannot come by the equipment required in SEAL fitness training. However, there are standards and performance measurements that can be attained in a number of ways, and De Lisle provides a good adaptation here that calls for a minimum of special equipment and settings, but still requires a maximum of dedication and drive.

De Lisle provides a brief description of the history of the SEALs as well as his own introduction to the training. De Lisle is an inspiring writing, giving details of his own performance failures and working through these - one thing he emphasises over and over is that determination and definite goals are important.

The first section is on stretching, an often overlooked part of training. Pre-workout stretching should take at least 15 minutes following these routines. In all, there are 18 different stretching exercises detailed. Each has description and basic photographs of the movements. There are stretches for all parts of the body, upper, lower, etc., as well as some stretches that could be done by two people. Working out in pairs can help with motivation.

The second section is on upper-body workouts. It is very tough. Five of the ten exercises listed are variations of pull-ups, and four are variations of push-ups. For these, some place for doing pull-ups will be necessary, as well as dips. De Lisle gives charts for beginning, intermediate and advanced pacing. These are all body-weight exercises; there are no weight-machine or free-weight exercises here. This is a book about fitness rather than body-building.

The third section is lower body exercises, primarily meaning abdominals (many exercise manuals classify these with upper body exercises). There are 13 exercises here, that will give a good all-around burn to the midsection. Again, De Lisle gives general tips and hints on exercising and maintaining proper form, so as to minimise the chance of injury.

Sections 4 - 6 look at running, swimming and combined run/swim programmes. There are few leg-strengthening exercises built into the exercise routines, as that is accomplished through the running and swimming. These include sprints, stair-climbs, and other methods to keep the legs and the aerobic system in good order.

There are two final parts of the book, one on maintenance and one on progress charts. De Lisle gives basic nutritional information (it seems few exercise books are complete without requisite but basic nutritional guidelines; these include here both suggestions for losing weight and for gaining weight). Progress charts are highly recommended, as they are very motivational, and SEALs are big on motivation.

The photography in the book is basic black-and-white, no real glamour shots here. De Lisle and a partner illustrate the exercises; in between are a few 'mood' shots, but these are few and far between. The book is really about working out.

With the 12 Weeks, I simply took the evaluation test and checked off each day. The routines were laid out right before me. It even told me when to do my burn outs, intervals and circuits. With the new book combo, I have been able to take myself up another notch. For a middle-aged business executive with heart disease, I need every edge I can get. I highly recommend this book combo over any other SEAL/fitness exercise book or video. Thank you Mark De Lisle, your program is saving my life and dramatically improving my lifestyle.