This is a demonstration of the exercises you will do during the “Special Operations Fitness” Program. “Special Operations Fitness” is designed by a Harvard educated Strategist and Special Forces (Green Beret) Lieutenant Colonel to shred body fat, increase cardio vascular efficiency and muscular strength, teach or reinforce essential self-defense techniques, build confidence, and increase physical and mental performance.

0:06 Pull Ups
0:09 Low Bar Pull Ups
0:13 Push Ups
0:15 Plank Rows
0:20 Overhead Snatches (recommend you use a dumbbell not a barbell)
0:23 (Left) Break Dancers
0:23 (Center) Side Run (Grapevine)
0:23 (Right) Low Bar Pull Up
0:27 Walking Lunge
0:30 Hip Ups
0:33 Bicep Curl
0:37 Triceps Extension
0:41 Plank Triceps Extensions
0:43 Side Jumpers
0:45 Backwards Run
0:46 Military Press
0:48 Shoulder Shrugs
0:51 Ups and Downs
0:53 Blast Off Push Ups
0:55 Traveling Man Makers (Drop Down, Push Up, Plank Row Left then Right, Jump Up, Military Press, Walking Lung Left then Right, Repeat)
1:00 Bent Over Rows
1:02 Flutter Kick
1:05 Punching Sit-ups
1:07 Ins and Outs
1:07 Twisters
1:09 Sit Ups to Hip Ups
1:12 Star Jumps
1:14 High Knees
1:16 Sprints
1:18 Box Jumps
1:21 Hiking

“Special Operations Fitness” consists of 12 weeks of dumbbell and body weight boot camp style workouts, 10 exhausting self-defense kick boxing workouts, 2 lung-crushing swim workouts, 2 unique biking workouts, 2 flexible cross training workouts, 6 hikes, and 2 painful weeks of pushups.

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