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NAVYBOBíS TRAINING EXERCISES
Navy EOD Divers Early Morning Special

 
 
The following exercises must be done in the order given. They are designed to work best as a Four-Count exercise. Take the common push up as an example because most persons understand how to do a push up. Four Count means you perform the exercise as follows: from the push up beginning position, the first count is down, the second count is up, the third count is down, and the fourth count is up. In other words, two standard push ups are one exercise. Yes, you are doing twice as many as you usually think of doing using normal exercise standards.

Start with three of each exercise. Do each one as well as you can watch your form and strive for perfection, then increase the number of repetitions by one every other day until you are doing ten each day.


 
Wind Mill

Starting position: stand up straight, with feet apart to the width of shoulders and arms straight out at shoulder height. Then bend forward and rotate at the waist. Touch the right hand to left toe while lifting the other arm back over the back. Rotate arms like a windmill. Repeat, but this time touch the left hand to the right toe... Remember Four Count!

 

Cherry Picker

Cherry Picker

 

Starting position: stand up straight, with feet apart to the width of shoulders, arms at your side. This time, for count one, reach forward as if picking up cherries from the floor six inches in front of your toes. For count two, touch the floor and pick up cherries from between your feet. For count three, reach as far back between your feet as you can to pick up the cherries. Count four, stand up straight, arms to your sides.
 

Push Up

Push ups are standard push ups, except they are Four Count! Keep the back straight and level. Make each one the best one you can do. Hmmm! Hurts! Good!
 

Trunk Rotation

Trunk rotations are easy! Start with the standing position like a windmill except hands on your hips. Count one, bend to the right at the waist as far as you can with hands still on hips. Count two, stand up straight. Count three, bend at the waist to the left as far as you can, hands on your hips. Count four, stand up straight.

Hello Darling

Starting position: lie on the floor, flat on your back, hands under hips. Lift feet six inches off the floor, Count one, spread the legs as wide apart as you can, (keep holding feet 6 inches off the floor). Count two, bring feet back together. Count three, spread feet apart, (continue to hold six inches). Count four, bring feet back together. That is one exercise! Hold feet six inches off the floor until you've finished the number of exercises for the day.
 

Toe Riser

Easy one again! Start with the same windmill position as for the Trunk Rotation. Rise up on tip toes for count one, down for two, up for three, down for four. That is one exercise! Repeat  the number for that day.

Sit Up

On your back, knees bent, feet flat on the floor, legs apart, bend upward at the waist until your right elbow touches the top of your left knee, for count one. Count two, down. Count three, bend upward at the waist to touch the left elbow to the right knee. Count four, down. That is one exercise. Repeat the number for that day.

Press Fling

Easy one again! Stand straight, as for Toe Risers, except arms up, elbows out to the side (like a little birdie). Make a fist at chest level. Now force arms backward as hard as you can, keeping arms up. Repeat for four counts. That is one exercise. This one is great for working out sore muscles from Push Up!

Flutter Kick

On your back, hands under hips, feet six inches off the floor. Bring the right leg straight up (don't bend knees), for count one. Count two, down (hold the six inches). Count three, bring left leg straight up. Count four, down. That is one exercise. Repeat the number for the today. We will work for a firm flat belly! Good!

Arm Circle

Feet slightly apart, arms straight out like a cross, palms down, do small circles with hands opening and closing 1,2,3,4, then palms up. Rotate the arms in small circles forward and up 1,2,3,4. That is one exercise. Repeat the number for the day.

Jumping Jack

Standard jumping jacks like you did in grade school, except they are four count! Start like you are standing at attention. Feet together hands down to the side. Count one, jump up legs apart and throw arms over your head. Count two back to attention. Count three jump up legs apart arms over your head. Count four, back to attention. That is one do the number for the day.

Neck Rotation

Easy one! Rotate your neck forward, right, back, left. That is one! Count for the day!

Chase the Rabbit

Get on your hands and knees as if you are going to start a foot race. Then bring one foot up under your belly, and the other foot stays back. Then bring the other foot up under your belly, then back. That is one exercise. Do the number for the day.

Front and Back

Easy one! Stand straight, feet slightly apart, hands on hips. Bend all the way forward (don't fall on your face!) for count one. Count two, stand up straight. Count three, bend back as far as you can (don't fall on your butt!). Then Count four is back straight again. That is one exercise. Do the count for the day.

Boot Slapper

Easy one & last one! Stand straight, feet slightly apart, hands on hips. Squat down by bending knees half way down. Touch finger tips to an imaginary boot top on the outside of your upper ankle area. Count two, up; count three, down; count four, up. That is one exercise! Repeat the number of exercises for today.


 
 
Do these exercises right away, every morning, before you shower! You will feel wonderful for the rest of the day, have more energy, love life more than ever.

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