Try calisthenics to improve strength

Calisthenics have long been a basic component of Warfighter training to increase strength. They require minimal equipment and space and can be done virtually anywhere. Common calisthenic exercises include push-ups, pull-ups, sit-ups, dips, and squats. They help develop and maintain muscle strength, endurance, and power as well as flexibility. There are many ways to customize a calisthenic routine to achieve a specific fitness goal. For example, performing a low number of repetitions with added resistance will effectively increase muscle strength. Training with a buddy is a great way to provide resistance. Muscle endurance, on the other hand, requires a routine with a lot of repetitions. It’s recommended to include two calisthenic sessions each week on nonconsecutive days, along with other forms of physical training (e.g., plyometrics, strength training, or aerobic training). A 30-minute calisthenic session should consist of one to three exercises that involve multiple muscle groups.

For more detailed information on calisthenics, go to Chapter 8 of The Navy SEAL Physical Fitness Guide.