P.roper E.ating A.nd C.alesthenics E.veryday!
I am a former United States Marine, former Certified Personal Trainer, and a
twenty year veteran of the Martial Arts. I have studied American Boxing,
Kempo Goju Karate, Shaolin Kung Fu, Aikido, VSK Aikijitsu and Escrima.
The Godbody routine below was designed for Original people of any age or
fitness level. As always, obtain approval from your doctor before beginning
any exercise program.
While I was in the USMC, I was an avid body builder. I used to spend hours
in the gym, 5-6 days a week. During this time I also came into the
acquaintance of many skilled individuals with very high levels of fitness.
After suffering my third back injury from lifting weights, I met an individual
named Gunnery Sergeant Nurse. Gunny never lifted weights but was in
incredible shape. He trained me in many different martial arts forms and
calisthenics routines. Gunny’s line of reasoning was, as long as he was strong
enough to break bones, he was happy. I agree with Gunny 100%. If you’re
looking for a workout program that makes you look like a steroid-fed
Mr. Olympia, keep looking. If you’re looking for a program that will
give you speed, flexibility and strength, keep reading.
If you’re a beginner, start out slow and pace yourself so you don’t burn
yourself out too quickly and quit. No matter your level of fitness, make sure
you stretch for at least 15 minutes before beginning any workout. One should
take in an adequate supply of the necessary nutrients and water since rest
days are few and far between.
The Routine
First 9 Weeks:
Week 1
Running: 2 miles, 8:30 pace,
Mon/Wed/Fri
Pushups: 4 sets of 15 pushups,
Mon/Wed/Fri
Sit-ups: 4 sets of 20 sit-ups,
Mon/Wed/Fri
Pull-ups: 3 sets of 3 pull-ups,
Mon/Wed/Fri
Swimming: Swim continuously for
15 min. 4-5 days/week
Week 2
Running: 2 miles, 8:30 pace,
Mon/Wed/Fri
Pushups: 5 sets of 20 pushups,
Mon/Wed/Fri
Sit-ups: 5 sets of 20 sit-ups,
Mon/Wed/Fri
Pull-ups: 3 sets of 3 pull-ups,
Mon/Wed/Fri
Swimming: Swim continuously for
15 min. 4-5 days/week
Week 3
Running: No running
Pushups: 5 sets of 25 pushups,
Mon/Wed/Fri
Sit-ups: 5 sets of 25 sit-ups,
Mon/Wed/Fri
Pull-ups: 3 sets of 4 pull-ups,
Mon/Wed/Fri
Swimming: Swim continuously for
20 min. 4-5 days/week
Week 4
Running: 3 miles, 8:30 pace,
Mon/Wed/Fri
Pushups: 5 sets of 25 pushups,
Mon/Wed/Fri
Sit-ups: 5 sets of 25 sit-ups,
Mon/Wed/Fri
Pull-ups: 3 sets of 4 pull-ups,
Mon/Wed/Fri
Swimming: Swim continuously for
20 min. 4-5 days/week
Weeks 5-6
Running: 2/ 3/ 4/ 2 miles,
Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups,
Mon/Wed/Fri
Sit-ups: 6 sets of 25 sit-ups,
Mon/Wed/Fri
Pull-ups: 2 sets of 8 pull-ups,
Mon/Wed/Fri
Swimming: Swim continuously for
25 min. 4-5 days/week
Weeks 7-8
Running: 4/ 4/ 5/ 3 miles,
Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups,
Mon/Wed/Fri
Sit-ups: 6 sets of 30 sit-ups,
Mon/Wed/Fri
Pull-ups: 2 sets of 10 pull-ups,
Mon/Wed/Fri
Swimming: Swim continuously for
30 min. 4-5 days/week
Week 9
Running: 4/ 4/ 5/ 3 miles,
Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups,
Mon/Wed/Fri
Sit-ups: 6 sets of 30 sit-ups,
Mon/Wed/Fri
Pull-ups: 3 sets of 10 pull-ups,
Mon/Wed/Fri
Swimming: Swim continuously for
35 min. 4-5 days/week
Second 9 weeks:
Week 1 and 2
Running: 3/ 5/ 4/ 5/ 2 miles,
Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups,
Mon/Wed/Fri
Sit-ups: 6 sets of 35 sit-ups,
Mon/Wed/Fri
Pull-ups: 3 sets of 10 pull-ups,
Mon/Wed/Fri
Dips: 3 sets of 20 dips,
Mon/Wed/Fri
Swimming: Swim continuously for
35 min. 4-5 days/week
Weeks 3-4
Running: 4/ 5/ 6/ 4/ 3 miles,
Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups,
Mon/Wed/Fri
Sit-ups: 10 sets of 25 sit-ups,
Mon/Wed/Fri
Pull-ups: 4 sets of 10 pull-ups,
Mon/Wed/Fri
Dips: 10 sets of 15 dips,
Mon/Wed/Fri
Swimming: Swim continuously for
45 min. 4-5 days/week
Week 5
Running: 5/ 5/ 6/ 4/ 4 miles,
Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups,
Mon/Wed/Fri
Sit-ups: 15 sets of 25 sit-ups,
Mon/Wed/Fri
Pull-ups: 4 sets of 12 pull-ups,
Mon/Wed/Fri
Dips: 15 sets of 15 dips,
Mon/Wed/Fri
Swimming: Swim continuously for
60 min. 4-5 days/week
Week 6 and Beyond
Running: 5/ 6/ 6/ 6/ 4 miles,
Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups,
Mon/Wed/Fri
Sit-ups: 20 sets of 25 sit-ups,
Mon/Wed/Fri
Pull-ups: 5 sets of 12 pull-ups,
Mon/Wed/Fri
Dips: 20 sets of 15 dips,
Mon/Wed/Fri
Swimming: Swim continuously for
75 min. 4-5 days/week
Cut the exercise requirements in half for a “beginner’s level” of this
regiment. Then make the necessary adjustments to get GodBody