Navy Seal Fitness

Okay these exercises are all you need if you white-collar worker. People not supposed to be fat and lethargic. Otherwise if you are professional athlete you follow your routines or feel free to add these. If your work is manual labor, its better for you to rest and occasionally exercise.

The Pull-up
Look for anything that serves this purpose like beams, stairs or door jambs if nothing else. As you can see, the arms wide and the toes on the chair so the weight is distributed. Wear shoes. Alternatively, you can use dumbbells. Make your progress gradual. Start with one (1) pull-up each. Don't be arrogant as to make as many pull-ups as possible. The soreness will come at the end of the day. As to warm-up exercises, follow what you are accustomed to.

1. Basic Pull-up

2. Reverse-Grip

3. Close-Grip

4. Behind the neck

5. Commando

6. Bar dips

The Push-up

We have four types - the regular, wide, triceps and the dive bomber. I must say my favorite is the dive bomber. It resembles a bomber dropping a bomb. Like I said, make your progress gradual. Start with a 1-2-1 count meaning one push-up, rest a sec then two push-ups, rest again and one more push-up for that type. I depends on how you feel at the moment. I think my max is at 4-4-4 on doing all the types. As in the pull-up, the dumbbell and the barbell and other machines serve same purpose.

1. Regular

2. Triceps

3. Dive bomber

4. Wide angle

During the start-up period just have faith and persevere cause trust me I know what I am talking about. Do the full routine at least two times a week and any of the exercises whenever you feel like it and you have the time. You never see the results quickly but in a month or two, you see and feel the difference.

For a complete fitness, you have to have cardio workout so walk, jog or run. I prefer walking and sometimes brisk-walking. Why would I run? I'm not training to be a pro athlete. But seriously you need variety. Like running for marathons is for the endurance. That is well and good but you need the 100, 200 and 400-meter runs for better reflexes.  

Ecclesiastes 10
10 If the axe is dull and he does not sharpen its edge, then he must exert more strength. Wisdom has the advantage of giving success.

This is true for both the physical and the spiritual. Physically-fit people gives the aura of intelligence, warmth and success. Which is sometimes true, sometimes not. As we said the spiritual is our main concern, if your brain is dull, weak and corrupted, you are a failure. So people should get educated, follow the doctrines of the Bible and go into perfection.

Matthew 16
19 And I will give unto thee the keys of the kingdom of heaven: and whatsoever thou shalt bind on earth shall be bound in heaven: and whatsoever thou shalt loose on earth shall be loosed in heaven.

Those who are dull, weak and corrupted do not have the key to understand this exercise. When you're in the gym, you have to have gym clothes.

I'm not saying all girls dress the same as in the singer as in the video. The Bible says dress in modest apparel. This is to protect you from people who have evil intentions. Also people will have a bad impression on you when you dress immodestly. But not so bad than if you have immodest character.

The spiritual is what we are after, says the Bible so do not judge people quickly in terms of their clothing. In this same manner, listen to people regardless of their age, weight, sexuality, height, gender, skin color, religion and country. Respect begets respect. Its the Golden rule. The song has great message and melody or what?

1 John 4
1 Beloved, believe not every spirit, but try the spirits whether they are of God: because many false prophets are gone out into the world. 

1 Thessalonians 5
21 Prove all things; hold fast that which is good.
22 Abstain from all appearance of evil.

When you see something evil, get away from it. When you see something good and then you proven it corrupted, get away from it.

Galatians 5
16 This I say then, Walk in the Spirit, and ye shall not fulfil the lust of the flesh. 17 For the flesh lusteth against the Spirit, and the Spirit against the flesh: and these are contrary the one to the other: so that ye cannot do the things that ye would. 18 But if ye be led of the Spirit, ye are not under the law. 19 Now the works of the flesh are manifest, which are these; Adultery, fornication, uncleanness, lasciviousness, 20 Idolatry, witchcraft, hatred, variance, emulations, wrath, strife, seditions, heresies, 21 Envyings, murders, drunkenness, revellings, and such like: of the which I tell you before, as I have also told you in time past, that they which do such things shall not inherit the kingdom of God. 22 But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, 23 Meekness, temperance: against such there is no law. 24 And they that are Christ's have crucified the flesh with the affections and lusts. 25 If we live in the Spirit, let us also walk in the Spirit. 26 Let us not be desirous of vain glory, provoking one another, envying one another.

When there is no love, it is the lust for flesh. When you are led of the Spirit, it is love not lust. So do not walk for the flesh. Walk in the Spirit, which is follow the guidelines of the Bible, so you will have love, joy, peace, patience, gentleness, goodness, meekness and temperance.

temperance (Merriam-Webster)
: the practice of drinking little or no alcohol
: the practice of always controlling your actions, thoughts, or feelings so that you do not eat or drink too much, become too angry, etc.

temperance (dictionary.com)
1. moderation or self-restraint in action, statement, etc.; self-control.
2. habitual moderation in the indulgence of a natural appetite or passion, especially in the use of alcoholic liquors.
3. total abstinence from alcoholic liquors.

I think temperance in the Bible refers to things, habits and activities that can destroy your life - gambling, collecting things, drinking, luxury, jewelry and the kind. Try these things because it does not have the appearance of evil. However, practice self-control.