This workout has been inspired by former Navy Seal David Goggins. Arguably one of the most mentally and physically fit people globally, David famously ran 163km (101 miles) in the San Diego One Day, a 24-hour ultramarathon in 19 hours and 6 minutes—despite never having attempted to run a marathon previously. Goggins is now a motivational speaker and author, inspiring us to overcome our excuses and barriers to be better versions of ourselves.
To perform this 45-minute at-home bodyweight workout, all you need is a bit of space to spread out. Since you'll be doing sit-ups and elbow planks, you might want to use a mat for your sacrum and elbows if you're not on a soft ground surface.
Using a timer on your phone or watch is also encouraged. Below is a best effort to identify the times in minutes and an approximate number of reps David completed.
Warm-Up:
- 1-minute - Jogging on the spot
- 30 seconds - Star jumps
- 30 seconds - Push-ups
Main Set:
- 10 minutes - Star Jumps (Goggins ~350)
- 1 minute - Rest
- 9:30 minutes - 10 Star Jumps and 10 Push-ups (Goggins ~20 rounds)
- 1:30 minute - Rest
- 8 minutes – Alternating Forward Lunges (Goggins ~120, left-right=1 rep)
- 2:00 minutes - Rest
- 4:30 minutes – Unassisted Sit-ups (Goggins ~110)
- 2:00 minutes – Rest
- 1:00 minutes – Elbow Up Downs (Goggins ~25)
- 0:30 seconds - Rest
- 1:00 minute – Elbow Up Downs (Goggins ~250)
- 0:30 seconds – Rest
- 1:30 minutes – Unassisted Sit-ups (Goggins ~30)
- 0:10 seconds – Rest
- 1:30 minutes – 10 Star Jumps and 10 Push-ups (Goggins 3 rounds)
Cool Down - Repeat the warm-up and stretch your upper and lower body.