Stew Smith

Stew Smith

Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL Lieutenant, and the author of several fitness and self defense books. Stew currently lives and works in Severna Park, Maryland.

What is your morning routine?

I wake up at 5:30am Monday through Friday and grab a piece of fruit and a glass of water. I head to my local Severna Park Community Center where I meet typically 15-25 young men and women seeking to serve their country or community in the military, police, or fire fighter professions.

This is my Heroes of Tomorrow fitness group. A free program for anyone who wants to serve. Most of my group are seeking Special Ops programs in their near future (Navy SEAL, Army Special Forces, Air Force Pararescue, Marines, SWAT) so it is rather advanced in time and intensity. They keep me young and in a never ending supply of workout partners.

We start training at 6:00am. Depending upon the time of year, we do a variety of exercises, cardio events, and skills specific to the group’s future training and testing elements. For more than fifteen years now I have been cycling different elements of fitness throughout my year in order to not solely focus too much on any one thing.

The easier running part of the workout comes in the middle of winter and the toughest part is in the summer. Winter workouts do not mean you do nothing - they are just easier in time involvement, mileage, and repetition than the summer season.

  • 1st Quarter: Calisthenics and cardio workouts.
  • 2nd Quarter: Calisthenics and cardio workouts (advanced).
  • 3rd Quarter: Calisthenics, weights, and cardio workouts.
  • 4th Quarter: Near 100% weights, less running more non-impact cardio workouts.

Our workouts take an hour in the weight room in the winter or outside running and doing calisthenics in the summer. We also swim every day after the hour resistance training, as we have many future Navy SEALs, Air Force Pararescue (PJs), and Marine Corps Force Reconnaissances who need to master swimming long distances with fins (Stew’s workouts are broken down in detail below, ed.).

So in a nutshell, I work out from 6-8:00am Monday through Friday (on Saturday mornings we meet at 8:00am and usually run or lift, depending upon the season). By 8:00am on weekdays, I start writing. As a fitness writer, I get many of my ideas from my morning workouts.

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