A former Navy SEAL shares his workout routine for staying in amazing shape

Jocko Willink, a former Navy SEAL commander, host of the “Jocko Podcast,” and the author of “Discipline Equals Freedom: Field Manual,” explains how he works out to maintain his physique. Following is a full transcript of the video.

Jocko Willink: I’ve pretty much broken down my workouts into four broad spectrums of working out. I’m going to pull on one day, I’m going to push on another day, I’m going to lift on the next day, and I’m going to squat on the final day the fourth day. And I just rotate those things through.

And they’re all based fundamentally on some pretty basic exercises. For pull, it’s based on pull-ups. Doing pull-ups. And you all you need to do pull-ups is a set of rings or a pull-up bar and you can handle that workout. The push is based on push-ups and dips, and all the exercises that are associated with those types of movements.The lifts, for me, are lifting things from the ground over my head. And then finally, squat is based on squatting, and there’s all different kinds of varieties of squats you can do. And I also include in that sprinting and overhead squats, back squats, front squats — all those things get incorporated in when I’m working a leg day.

On top of those four, on a regular basis, I want to train my, my metabolic conditioning. So, I want to do sprinting and running and get my heart rate up for very intense short periods of time.And then on top of that I do “gut” exercises, which is what we call in the SEAL teams when you’re working your “core,” is the trendy term to call it, or sometimes you hear it referred to as abs. But I don’t like those terms. We call it gut. Get some.