NAVATHEBEAST PRESENTS NAVY STANDARD PHYSICAL TRAINING PLAN NAVY STANDARD ABOUT THE TRAINING PLAN Consiting of the toughest combination of basic excercises, this Navy Standard Training program is not for the faint-hearted. Push yourself to your limits and challenge yourself to complete all 45 days of this training plan and your body will thank you for it. @FuegoEnergy @NavaTheBeast JUAN AVALOS US NAVY CHIEF Welcome Aboard! Thank you for downloading your Navy Physical Training Plan, this plan is catered to individuals who are striving to join the Navy, but also for general fitness. I will be your instructor for the next 45 days. Let me briefly introduce myself, My name is Juan Avalos a United States Navy Chief. Serving over 16 years of Activte duty military service, I was the first generation to join the armed forces. Growing up in the hood in L.A I was surrounded by gangs,drugs,violence and crime. At an early age I decided I did not want to live like this, so took it upon myself to to sign Uncle Sam’s contract and never looked back ever since. Being in the Military, I’ve earned my MBA in fianance and grew a family together. Im a Military CFL ( Command Fitness Leader ) and have been for 10 years. I was inspired by people such as Greg Plitt.. Steve Cook ..etc I love the active lifestyle and the mentality that it’s not about gaining muscles but more about taking the time to making yourself better. I am also certified in the Navy NOFFS program which is the Navy Operational Fitness and Fueling System.. it’s a system that helps and process sailors information on fitness and nutrition, allowing the Navy as a whole to maintain top physical readiness throughout the Fleet. That being said, I’m ready to take on the next 45 days! So let’s make it happen. Never quit, just keep PUSHING FOWARD. I believe in you, highly recommend you take a Before Picture and After and TAG US @FuegoEnergy WWW.FUEGOSUPPS.COM RECOMMENDED SUPPLEMENTS Whey Protein Multi-Vitamins Fish-Oils Fuego Energy Pre-Workout Purpose of supplements: These few supplements are the key components to building a healthy body inside and out. Keep in mind they are NOT necessary but are highly recommend while on the program. Our Fuego Energy is filled with Raw Ingredients to help fuel your workouts, visit our website for more details. What can I expect from this program? This program is your BASIC fitness course to help prepare you for Navy Bootcamp and General Fitness. Whether you’re interested in becoming a Sailor or getting fit for the summer, this PROGRAM is for YOU! What should I eat during this program? As of right now the Fuego Team is working on creating a Basic Meal Plan for individuals who want to gain or cut weight. We highly recommend portion control and simply making smarter decisions, remember the simpler the meal. The better. Stay away from Dressings, Contaminates, Sweets etc. (unless it fits your caloric intake). WANT A FREE FUEGO ENERGY T-SHIRT? Comple this 45 day program and document your progress with a before & after picture! Tag us in the picture and we’ll send you a free Fuego Energy t-shirt! @FuegoEnergy @NavaTheBeast 10C = 10 COUNT LEGEND DAY 001 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN BASIC SQUAT 15 PUSH-UPS 15 BUTTERFLY STRETCH 10C ES KNEE BLOCKS 10 BICYCLE CRUNCHES 10 THIGH HUG STRETCH 10C ES JUMPING JACKS 15 RUSSIAN TWIST 20 RUNNERS STRETCH 10C ES GLUTE BRIDGE 10 SCISSOR KICK 20 SHOULDER STRETCH 10C ES PILAR BRIDGE 10 DIAMOND PUSH UP 10 SIDE STRETCH 10C ES 1.5 MILE RUN DAY 002 PT TRAINING WARM-UP COOLDOWN HIGH KNEES 15C DOUBLE LUNGES 10 ES SQUAT JUMPS 10C SCISSOR KICKS JUMPING JACKS 15C CRUNCHES CALF RAISE LOW BACK STRETCH 10C 20C TRICEP STRETCH 10C BODY BUILDERS 10C CHEST STRETCH 10C 10C PUSH UPS 15C HIP FLEXOR STRETCH 10C 10C PLANKS 60 SEC MODIFIED HURDLER STRETCH 10C ES 1.5 MILE RUN DAY 003 PT TRAINING WARM-UP COOLDOWN JUMPING JACKS 15C PUSH UPS 15C BUTTERFLY STRETCH 10C KNEE BLOCKS 10C JUMPING JACKS 20C THIGH HUG STRETCH 10C ES REVERSE LUNGES 15C MOUNTAIN CLIMBERS 10C RUNNERS STRETCH 10C ES JUMP ROPE 10C DIAMOND PUSH UPS 15C SHOULDER STRETCH 10C ES Y’S BENT OVER 10C CRUNCHES SIDE STRETCH 10C ES 60 SEC 1.5 MILE RUN WWW.FUEGOSUPPS.COM PAGE 002 10C = 10 COUNT LEGEND DAY 004 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN BASIC SQUAT 15 PUSH-UPS 15 QUAD STRETCH STANDING 10C KNEE BLOCKS 10 BICYCLE CRUNCHES 10 THIGH HUG STRETCH 10C ES JUMPING JACKS 15 RUSSIAN TWIST 20 CALF STRETCH 10C ES GLUTE BRIDGE 10 SCISSOR KICK 20 SHOULDER STRETCH 10C ES PILAR BRIDGE 10 DIAMOND PUSH UP 10 SIDE STRETCH 10C ES 1.5 MILE RUN DAY 005 PT TRAINING WARM-UP COOLDOWN LATERAL SQUAT 15C PUSH UPS 15C BUTTERFLY STRETCH 10C SQUAT JUMPS 10C BODY BUILDERS 20C TRICEP STRETCH 10C GLUTE BRIDGE 15C MOUNTAIN CLIMBERS 10C CHEST STRETCH 10C T’S BENT OVER 10C DIAMOND PUSH UPS 15C HIP FLEXOR STRETCH 10C CRUNCHES 15C JUMPING JACKS 20C MODIFIED HURDLER STRETCH 10C ES 1.5 MILE RUN DAY 006 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15 SIT-UPS 15C LOW BACK STRETCH 10C KNEE BLOCKS 10 JUMPING JACKS 20C TRICEP STRETCH 10C JUMPING JACKS 15 DIAMOND PUSH UPS 10C CHEST STRETCH 10C GLUTE BRIDGE 10 RUSSIAN TWIST 15C HIP FLEXOR STRETCH 10C PILAR BRIDGE 10 WIDE GRIP PUSH UPS 10C MODIFIED HURDLER STRETCH 10C ES 2 MILE RUN WWW.FUEGOSUPPS.COM PAGE 003 10C = 10 COUNT LEGEND DAY 007 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN JUMPING JACKS 15C DOUBLE LUNGES 10 ES KNEE BLOCKS 10C SCISSOR KICKS 20C THIGH HUG STRETCH 10C ES REVERSE LUNGE 15C BODY BUILDERS 10C CALF STRETCH 10C ES JUMP ROPE 10C PUSH UPS 15C SHOULDER STRETCH 10C ES Y’S BENT OVER 10C PLANKS SIDE STRETCH 10C ES 60 SEC 10C QUAD STRETCH STANDING 2 MILE RUN DAY 008 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15C PUSH UPS 15C BUTTERFLY STRETCH 10C GLUTE BRIDGE 10C CRUNCHES 20C TRICEP STRETCH 10C KNEE BLOCKS 15C LEG LIFTS 10C CHEST STRETCH 10C CHEST PRESS 10C JUMPING JACKS 15C HIP FLEXOR STRETCH 10C QUICK FEET/HIGH KNEES 10C MOUNTAIN CLIMBERS 20C MODIFIED HURDLER STRETCH 10C ES 2 MILE RUN DAY 009 PT TRAINING WARM-UP COOLDOWN HIGH KNEES 15C DOUBLE LUNGES 10 ES SQUAT JUMPS 10C SCISSOR KICKS JUMPING JACKS 15C CRUNCHES CALF RAISE LOW BACK STRETCH 10C 20C TRICEP STRETCH 10C BODY BUILDERS 10C CHEST STRETCH 10C 10C PUSH UPS 15C HIP FLEXOR STRETCH 10C 10C PLANKS 60 SEC MODIFIED HURDLER STRETCH 10C ES 2 MILE RUN WWW.FUEGOSUPPS.COM PAGE 004 10C = 10 COUNT LEGEND DAY 010 PT TRAINING WARM-UP HIGH KNEES 15C SQUAT JUMPS ES = EACH SIDE COOLDOWN LOW BACK STRETCH 10C 10C TRICEP STRETCH 10C JUMPING JACKS 15C CHEST STRETCH 10C CRUNCHES 10C HIP FLEXOR STRETCH 10C CALF RAISE 10C MODIFIED HURDLER STRETCH 3 MILE RUN UNDER 25 MINS 10C ES DAY 011 PT TRAINING WARM-UP COOLDOWN JUMPING JACKS 10C RENEGADE ROW 15C BUTTERFLY STRETCH 10C BASIC SQUAT 10C RAISED LEG PUSH UPS 10C THIGH HUG STRETCH 10C ES PILAR BRIDGE 10C RUSSIAN TWIST 15C RUNNERS STRETCH 10C ES 3 SIDESTEP TOUCH THE DECK 10C CRUNCHES 10C SHOULDER STRETCH 10C ES JUMP ROPE 10C PUSH UPS WIDE GRIP 10C SIDE STRETCH 10C ES 2 MILE RUN DAY 012 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15 FLUTTER KICKS 15C QUAD STRETCH STANDING KNEE BLOCKS 10 PLANK 20C THIGH HUG STRETCH 10C ES JUMPING JACKS 15 MOUNTAIN CLIMBERS 10C CALF STRETCH 10C ES GLUTE BRIDGE 10 TRICEP DIPS 15C SHOULDER STRETCH 10C ES PILAR BRIDGE 10 PUSH UP & JUMP SQUAT 10C SIDE STRETCH 10C ES 10C 2 MILE RUN WWW.FUEGOSUPPS.COM PAGE 005 10C = 10 COUNT DAY 013 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN HIGH KNEES 15C ONE LEGGED SQUAT 15C BUTTERFLY STRETCH 10C SQUAT JUMPS 10C PLANK LEG RAISE 10C TRICEP STRETCH 10C JUMPING JACKS 15C KNEE PULL IN 15C CHEST STRETCH 10C CRUNCHES 10C LEG RAISE 10C HIP FLEXOR STRETCH 10C CALF RAISE 10C DIAMOND PUSH UPS 10C MODIFIED HURDLER STRETCH 10C ES 2 MILE RUN DAY 014 PT TRAINING WARM-UP COOLDOWN LATERAL SQUAT 15C SQUATS 20C CALF STRETCH 10C SQUAT JUMPS 10C JUMPING JACKS 15C POSTERIOUR SHOULDER STRETCH 10C GLUTE BRIDGE 15C CRAB WALK PIRIFORMIS STRETCH 10C T’S BENT OVER 10C SIT UPS 15C AB STRETCH 10C CRUNCHES 15C FLUTTER KICKS 15C QUAD STRETCH LAYING 10C 30 SEC 2 MILE RUN DAY 012 PT TRAINING WARM-UP RUN IN PLACE 30 SEC COOLDOWN PUSH UPS 15C 30 SEC TRICEP STRETCH 10C CALF STRETCH 10C JUMPING JACKS 20C BEAR WALK GLUTE BRIDGE KNEE EXT. 10C PUSH UP & JUMP SQUAT 10C OUTER HIP STRETCH 10C PILAR BRIDGE ARM LIFT 10C BODY BUILDERS 10C LOW BACK STRETCH 10C SPLIT SQUAT 15C RENEGAED ROW 15C THIGH HUG STRETCH 10C ES 2 MILE RUN WWW.FUEGOSUPPS.COM PAGE 006 10C = 10 COUNT LEGEND DAY 016 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN ARM CIRCLES FORWARD 15C FLUTTER KICKS 15C BUTTERFLY STRETCH 10C ARM CIRCLES BACKWARD 15C SIDE PLANKS 10C TRICEP STRETCH 10C CRUNCHES 10C HIGH KNEES 15C CHEST STRETCH 10C BICYCLE CRUNCH 10C DIAMOND PUSH UPS 10C HIP FLEXOR STRETCH 10C JUMPING JACKS 15C STEAM ENGINES 10C MODIFIED HURDLER STRETCH 10C ES 2 MILE RUN DAY 017 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15 PUSH UPS 15 BUTTERFLY STRETCH 10C KNEE BLOCKS 10 BICYCLE CRUNCHES 10 THIGH HUG STRETCH 10C ES JUMPING JACKS 15 RUSSIAN TWIST 20 RUNNERS STRETCH 10C ES GLUTE BRIDGE 10 SCISSOR KICKS 20 SHOULDER STRETCH 10C ES PILAR BRIDGE 10 DIAMON PUSH UPS 10 SIDE STRETCH 10C ES 1.5 MILE RUN DAY 018 PT TRAINING WARM-UP COOLDOWN HIGH KNEES 15C DOUBLE LUNGES 10 ES SQUAT JUMPS 10C SCISSOR KICKS JUMPING JACKS 15C CRUNCHES CALF RAISES LOW BACK STRETCH 10C 20C TRICEP STRETCH 10C BODY BUILDERS 10C CHEST STRETCH 10C 10C PUSH UPS 15C HIP FLEXOR STRETCH 10C 10C PLANKS 60 SEC MODIFIED HURDLER STRETCH 10C ES 1.5 MILE RUN WWW.FUEGOSUPPS.COM PAGE 007 10C = 10 COUNT LEGEND DAY 019 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN JUMPING JACKS 15C PUSH UPS 15C BUTTERFLY STRETCH 10C KNEE BLOCKS 10C JUMPING JACKS 20C THIGH HUG STRETCH 10C ES REVERSE LUNGES 15C MOUNTAIN CLIMBERS 10C RUNNERS STRETCH 10C ES JUMP ROPE 10C DIAMOND PUSH UPS 15C SHOULDER STRETCH 10C ES Y’S BENT OVER 10C CRUNCHES SIDE STRETCH 10C ES 60 SEC 1.5 MILE RUN DAY 020 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15 PUSH UPS 15 QUAD STRETCH STANDING KNEE BLOCKS 10 BICYCLE CRUNCHES 10 THIGH HUG STRETCH 10C ES JUMPING JACKS 15 RUSSIAN TWIST 20 CALF STRETCH 10C ES GLUTE BRIDGE 10 SCISSOR KICKS 20 SHOULDER STRETCH 10C ES PILAR BRIDGE 10 DIAMON PUSH UPS 10 SIDE STRETCH 10C ES 10C 1.5 MILE RUN DAY 021 PT TRAINING WARM-UP COOLDOWN LATERAL SQUAT 15C PUSH UPS 15C LOW BACK STRETCH 10C SQUAT JUMP 10C BODY BUILDERS 20C TRICEP STRETCH 10C GLUTE BRIDGE 15C MOUNTAIN CLIMBERS 10C CHEST STRETCH 10C T’S BENT OVER 10C DIAMOND PUSH UPS 15C HIP FLEXOR STRETCH 10C CRUNCHES 15C JUMPING JACKS 20C MODIFIED HURDLER STRETCH 10C ES 1.5 MILE RUN WWW.FUEGOSUPPS.COM PAGE 008 10C = 10 COUNT LEGEND DAY 022 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN BASIC SQUAT 15 SIT-UPS 15C LOW BACK STRETCH 10C KNEE BLOCKS 10 JUMPING JACKS 20C TRICEP STRETCH 10C JUMPING JACKS 15 DIAMOND PUSH UPS 10C CHEST STRETCH 10C GLUTE BRIDGE 10 RUSSIAN TWIST 15C HIP FLEXOR STRETCH 10C PILAR BRIDGE 10 WIDE GRIP PUSH UPS 10C MODIFIED HURDLER STRETCH 10C ES 2 MILE RUN DAY 023 PT TRAINING WARM-UP COOLDOWN JUMPING JACKS 15C DOUBLE LUNGES 10 ES KNEE BLOCKS 10C SCISSOR KICKS 20C THIGH HUG STRETCH 10C ES REVERSE LUNGES 15C BODY BUILDERS 10C CALF STRETCH 10C ES JUMP ROPE 10C PUSH UPS 15C SHOULDER STRETCH 10C ES Y’S BENT OVER 10C PLANKS SIDE STRETCH 10C ES 60 SEC QUAD STRETCH STANDING 10C 2 MILE RUN DAY 024 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15C PUSH UPS 15C BUTTERFLY STRETCH 10C GLUTE BRIDGE 10C CRUNCHES 20C TRICEP STRETCH 10C KNEE BLOCKS 15C LEG LIFTS 10C CHEST STRETCH 10C CHEST PRESS 10C JUMPING JACKS 15C HIP FLEXOR STRETCH 10C QUICK FEET/HIGH KNEES 10C MOUNTAIN CLIMBERS 20C MODIFIED HURDLER STRETCH 10C ES 3 MILE RUN WWW.FUEGOSUPPS.COM PAGE 009 10C = 10 COUNT LEGEND DAY 025 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN HIGH KNEES 15C DOUBLE LUNGES 10 ES LOW BACK STRETCH 10C SQUAT JUMPS 10C SCISSOR KICKS 20C TRICEP STRETCH 10C JUMPING JACKS 15C BODY BUILDERS 10C CHEST STRETCH 10C CRUNCHES 10C PUSH UPS 15C HIP FLEXOR STRETCH 10C CALF RAISES 10C PLANKS 60 SEC MODIFIED HURDLER STRETCH 10C ES 3 MILE RUN DAY 026 PT TRAINING WARM-UP HIGH KNEES 15C SQUAT JUMPS 4 MILE RUN COOLDOWN UNDER 25 MINS LOW BACK STRETCH 10C 10C TRICEP STRETCH 10C JUMPING JACKS 15C CHEST STRETCH 10C CRUNCHES 10C HIP FLEXOR STRETCH 10C CALF RAISES 10C MODIFIED HURDLER STRETCH 10C ES DAY 027 PT TRAINING WARM-UP COOLDOWN JUMPING JACKS 10C RENEGADE ROW 15C BUTTERFLY STRETCH 10C BASIC SQUAT 10C RAISED LEG PUSH UPS 10C THIGH HUG STRETCH 10C ES PILAR BRIDGE 10C RUSSIAN TWIST 15C RUNNERS STRETCH 10C ES 3 SIDESTEP TOUCH THE DECK 10C CRUNCHES 10C SHOULDER STRETCH 10C ES JUMP ROPE 10C PUSH UPS WIDE GRIP 10C SIDE STRETCH 10C ES 3 MILE RUN WWW.FUEGOSUPPS.COM PAGE 010 10C = 10 COUNT LEGEND DAY 028 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN BASIC SQUAT 15 FLUTTER KICKS 15C QUAD STRETCH STANDING KNEE BLOCKS 10 PLANK 20C THIGH HUG STRETCH 10C ES JUMPING JACKS 15 MOUNTAIN CLIMBERS 10C CALF STRETCH 10C ES GLUTE BRIDGE 10 TRICEP DIPS 15C SHOULDER STRETCH 10C ES PILAR BRIDGE 10 PUSH UP & JUMP SQUATS 10C SIDE STRETCH 10C ES 10C 3 MILE RUN DAY 029 PT TRAINING WARM-UP COOLDOWN HIGH KNEES 15C ONE LEGGED SQUATS 15C BUTTERFLY STRETCH SQUAT JUMPS 10C PLANK LEG RAISES 10C TRICEP STRETCH 10C ES JUMPING JACKS 15C KNEE PULL INS 15C CHEST STRETCH 10C ES CRUNCHES 10C LEG RAISES 10C HIP FLEXOR 10C ES CALF RAISE 10C DIAMOND PUSH UPS 10C MODIFIED HURDLER STRETCH 10C ES 10C 3 MILE RUN DAY 030 PT TRAINING WARM-UP COOLDOWN LATERAL SQUAT 15C SQUATS 20C CALF STRETCH 10C SQUAT JUMPS 10C JUMPING JACKS 15C POSTERIOR SHOULDER STRETCH 10C GLUTE BRIDGE 15C CRAB WALK PIRIFORMIS STRETCH 10C T’S BENT OVER 10C SIT UPS 15C AB STRETCH 10C CRUNCHES 15C FLUTTER KICKS 15C QUAD STRETCH LAYING 10C 30 SEC 3 MILE RUN WWW.FUEGOSUPPS.COM PAGE 011 DAY 031 PT TRAINING WARM-UP RUN IN PLACE 10C = 10 COUNT LEGEND ES = EACH SIDE COOLDOWN TRICEP STRETCH 10C CALF STRETCH 10C 10C OUTER HIP STRETCH 10C BODY BUILDERS 10C LOW BACK STRETCH 10C RENEGADE ROW 15C THIGH HUG STRETCH 10C ES 30 SEC PUSH UPS 15C JUMPING JACKS 30C BEAR WALK 30 SEC GLUTE BRIDGE KNEE EXT. 10C PUSH UP & JUMP SQUATS PILAR BRIDGE ARM LIFT 10C SPLIT SQUAT 15C 3 MILE RUN DAY 032 PT TRAINING WARM-UP COOLDOWN ARM CIRCLES FORWARD 15C FLUTTER KICKS 15C BUTTERFLY STRETCH 10C ARM CIRCLES BACKWARD 15C SIDE PLANKS 10C TRICEP STRETCH 10C CRUNCHES 10C HIGH KNEES 15C CHEST STRETCH 10C BICYCLE CRUNCH 10C DIAMOND PUSH UPS 10C HIP FLEXOR 10C JUMPING JACKS 15C STEAM ENGINES 15C MODIFIED HURDLER STRETCH 10C ES 3 MILE RUN DAY 033 PT TRAINING WARM-UP COOLDOWN JUMPING JACKS 10C RENEGADE ROW 15C BUTTERFLY STRETCH 10C BASIC SQUAT 10C RAISED LEG PUSH UPS 10C THIGH HUG STRETCH 10C ES PILAR BRIDGE 10C RUSSIAN TWIST 15C RUNNERS STRETCH 10C ES 3 SIDESTEP TOUCH THE DECK 10C CRUNCHES 10C SHOULDER STRETCH 10C ES JUMP ROPE 10C PUSH UPS WIDE GRIP 10C SIDE STRETCH 10C ES 3.5 MILE RUN WWW.FUEGOSUPPS.COM PAGE 012 10C = 10 COUNT LEGEND DAY 034 PT TRAINING WARM-UP BASIC SQUAT 15 FLUTTER KICKS KNEE BLOCKS 10 PLANK JUMPING JACKS 15 MOUNTAIN CLIMBERS GLUTE BRIDGE 10 PILAR BRIDGE 10 ES = EACH SIDE COOLDOWN 15C QUAD STRETCH STANDING 10C THIGH HUG STRETCH 10C ES 10C CALF STRETCH 10C ES TRICEP DIPS 15C SHOULDER STRETCH 10C ES PUSH UP & JUMP SQUAT 10C SIDE STRETCH 10C ES 20 SEC 3.5 MILE RUN DAY 035 PT TRAINING WARM-UP COOLDOWN HIGH KNEES 15C ONE LEGGED SQUATS 15C BUTTERFLY STRETCH 10C SQUAT JUMPS 10C PLANK LEG RAISES 10C TRICEP STRETCH 10C JUMPING JACKS 15C KNEE PULL INS 15C CHEST STRETCH 10C CRUNCHES 10C LEG RAISES 10C HIP FLEXOR 10C CALF RAISES 10C DIAMOND PUSH UPS 10C MODIFIED HURDLER STRETCH 10C ES 3.5 MILE RUN DAY 036 PT TRAINING WARM-UP COOLDOWN LATERAL SQUAT 15C SQUATS 20C CALF STRETCH 10C SQUAT JUMPS 10C JUMPING JACKS 15C POSTERIOR SHOULDER STRETCH 10C GLUTE BRIDGE 15C CRAB WALK PIRIFORMIS STRETCH 10C T’S BENT OVER 10C SIT UPS 15C AB STRETCH 10C CRUNCHES 15C FLUTTER KICKS 15C QUAD STRETCH LAYING 10C 30 SEC 3.5 MILES WWW.FUEGOSUPPS.COM PAGE 013 DAY 037 PT TRAINING WARM-UP RUN IN PLACE 10C = 10 COUNT LEGEND ES = EACH SIDE COOLDOWN TRICEP STRETCH 10C CALF STRETCH 10C 10C OUTER HIP STRETCH 10C BODY BUILDERS 10C LOW BACK STRETCH 10C RENEGADE ROW 15C THIGH HUG STRETCH 10C ES 30 SEC PUSH UPS 15C JUMPING JACKS 20C BEAR WALK 30 SEC GLUTE BRIDGE KNEE EXT. 10C PUSH UP & JUMP SQUAT PILAR BRIDGE ARM LIFT 10C SPLIT SQUAT 15C 3.5 MILE RUN DAY 038 PT TRAINING WARM-UP COOLDOWN ARM CIRCES FORWARD 15C FLUTTER KICKS 15C BUTTERFLY STRETCH 10C ARM CIRCLES BACKWARD 15C SIDE PLANKS 10C TRICEP STRETCH 10C CRUNCHES 10C HIGH KNEES 15C CHEST STRETCH 10C BICYCLE CRUNCH 10C DIAMOND PUSH UPS 10C HIP FLEXOR STRETCH 10C JUMPING JACKS 15C STEAM ENGINES 15C MODIFIED HURDLER STRETCH 10C ES 4 MILE RUN DAY 039 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15 PUSH UPS 15 BUTTERFLY STRETCH 10C KNEE BLOCKS 10 BICYCLE CRUNCHES 10 THIGH HUG STRETCH 10C ES JUMPING JACKS 15 RUSSIAN TWIST 20 RUNNERS STRETCH 10C ES GLUTE BRIDGE 10 SCISSOR KICKS 20 SHOULDER STRETCH 10C ES PILAR BRIDGE 10 DIAMOND PUSH UPS 10 SIDE STRETCH 10C ES 4 MILE RUN WWW.FUEGOSUPPS.COM PAGE 014 10C = 10 COUNT LEGEND DAY 040 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN HIGH KNEES 15C DOUBLE LUNGES 10 ES LOW BACK STRETCH 10C SQUAT JUMPS 10C SCISSOR KICKS 20C TRICEP STRETCH 10C JUMPING JACKS 15C BODY BUILDERS 10C CHEST STRETCH 10C CRUNCHES 10C PUSH UPS 15C HIP FLEXOR STRETCH 10C CALF RAISES 10C PLANKS 60 SEC MODIFIED HURDLER STRETCH 10C ES 4 MILE RUN DAY 041 PT TRAINING WARM-UP COOLDOWN JUMPING JACKS 15C PUSH UPS 15C BUTTERFLY STRETCH 10C KNEE BLOCKS 10C JUMPING JACKS 10C THIGH HUG STRETCH 10C ES REVERSE LUNGES 15C MOUNTAIN CLIMBERS 15C RUNNERS STRETCH 10C ES JUMP ROPE 10C DIAMOND PUSH UPS 15C SHOULDER STRETCH 10C ES Y’S BENT OVER 10C CRUNCHES SIDE STRETCH 10C ES 60 sec 4 MILE RUN DAY 042 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15 PUSH UPS 15 QUAD STRETCH STANDING KNEE BLOCKS 10 BICYCLE CRUNCHES 10 THIGH HUG STRETCH 10C ES JUMPING JACKS 15 RUSSIAN TWIST 20 CALF STRETCH 10C ES GLUTE BRIDGE 10 SCISSOR KICKS 20 SHOULDER STRETCH 10C ES PILAR BRIDGE 10 DIAMOND PUSH UPS 10 SIDE STRETCH 10C ES 10C 4 MILE RUN WWW.FUEGOSUPPS.COM PAGE 015 10C = 10 COUNT LEGEND DAY 043 PT TRAINING WARM-UP ES = EACH SIDE COOLDOWN LATERAL SQUAT 15C PUSH UPS 15C BUTTERFLY STRETCH 10C SQUAT JUMPS 10C BODY BUILDERS 20C TRICEP STRETCH 10C GLUTE BRIDGE 15C MOUNTAIN CLIMBERS 10C CHEST STRETCH 10C T’S BENT OVER 10C DIAMOND PUSH UPS 15C HIP FLEXOR STRETCH 10C CRUNCHES 15C JUMPING JACKS 20C MODIFIED HURDLER STRETCH 10C ES 4 MILE RUN DAY 044 PT TRAINING WARM-UP COOLDOWN BASIC SQUAT 15 SIT UPS 15C LOW BACK STRETCH KNEE BLOCK 10 JUMPING JACKS 20C TRICEP STRETCH 10C ES JUMPING JACKS 15 DIAMOND PUSH UPS 10C CHEST STRETCH 10C ES GLUTE BRIDGE 10 RUSSIAN TWIST 15C HIP FLEXOR STRETCH 10C ES PILAR BRIDGE 10 WIDE GRIP PUSH UPS 10C MODIFIED HURDLER STRETCH 10C ES 10C 4 MILE RUN DAY 045 PT TRAINING WARM-UP COOLDOWN JUMPING JACKS 15C DOUBLE LUNGES 10 ES KNEE BLOCKS 10C SCISSOR KICKS 20C THIGH HUG STRETCH 10C ES REVERSE LUNGES 15C BODY BUILDERS 10C CALF STRETCH 10C ES JUMP ROPE 10C PUSH UPS 15C SHOULDER STRETCH 10C ES Y’S BENT OVER 10C PLANKS SIDE STRETCH 10C ES 60 SEC QUAD STRETCH STANDING 10C 4 MILE RUN WWW.FUEGOSUPPS.COM PAGE 016 CONGRATULATIONS! This is NavaTheBeast wanting to THANK YOU for downloading our 45 Day Navy Standard Physical Training Plan! It is highly recommend you take a deload week and rest up! Remember this is only the beginning, we have an Intermittent phase and Advanced phase coming later this year. So be on the lookout! Just want to take this time out to truly thank you for all your support. It means the world to me that you are following the journey. Always remember to Stay Hungry and Stay Humble! You got one life, your life! Make it happen! Find your NavaNation Gear www.TheNavaNation.com Special thanks to our Navy Chief and Athlete: Juan Avalos Follow his social media: Instagram: @ShreddedMilitary Our Designer and Editor: Nev Flynn www.nkecreative.com If your questions or concerns have not been answered here, then please feel free to email me fuegosupps@gmail.com I will respond to you within 24-48 hours. Be sure to make the subject title "FAQ." This way I will be able to find the email quickly due to a lot of spam mail I receive.