David Goggins Workouts

David Goggins

David Goggins is known for his incredibly brutal and difficult training routine. Workouts that are meant to test one’s mental will, while strengthening the body.

Here is a list of David Goggins workouts. Check out the list below and give them a try if you want a great workout.

Who is David Goggins?

David Goggins is an ex Navy Seal, ultra marathon runner, author, and motivational speaker. He is known for his mental resilience and no-nonsense approach to self-betterment.

However, Goggins wasn’t always that hard-nosed persona he is known for. Before David went into the seals, he was an obese exterminator with sickle cell anemia. 

He seemingly had no future until one day he saw the BUDs training special on the Discovery Channel. This program gave David the realization that BUDs training would change his life.

Goggins lost 106 lbs to meet the requirements and went through not one, but three Hell Weeks. Through that hellish training the Goggins that we know him as emerged. 

Today, David has helped many reach their true potential and continues to inspire.

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What do the David Goggins Workouts Consist of?

There are a wide variety of David Goggins workouts that he could fill a book with. The majority of his workouts consist of four elements.

  • Cardio
  • Calisthenics
  • Core Training 
  • Weight Training 

David Goggins’ Running/Cardio Routine

David Goggins Treadmill

Running and cardio are the main workouts that David performs each day. He never misses a day of running, no matter how bad the weather is or if he’s sick.

Every morning, Goggins wakes up at 3 AM and does his 20+ mile run before he goes to work. Once he comes back home and eats breakfast and rides his bike over 20 miles to work.

David will then try to get another run-in during his lunch break and then ride his bike back home. This routine may be altered depending on any upcoming endurance competitions David is participating in.

David Goggins Basic Strength Training Routine

Three days out of the week, Goggins will do his strength and core training. There are many David Goggins workouts for strength and conditioning, but this is his most basic routine.

It consists of:

  • Deadlifts: 3 Sets 10 Reps
  • Pullups: 3 Sets 5 Reps
  • Squats: 5 Sets 5 Reps
  • Lunges: 3 Sets 12 Reps
  • Push ups: 5 Sets 25 Reps

Goggins’ Core Training Routine

On the same day that David does his basic strength training routine, he will also complete his core workout. His core workout consists of 4 different abdominal exercises.

  • Swiss Ball Obliques: 3 Sets 25 Reps
  • Russian Sit-Ups: 3 Sets 10 Reps
  • V-Ups: 3 Sets 10 Reps
  • Broomstick Obliques: 3 Sets 10 Reps

Goggins HIIT Workout #1

In the catalog of David Goggins workouts, he does a wide variety of HIIT workouts. Here is an example of one of the brutal HIIT workouts that he routinely performs.

  • 140 Lunges
  • 140 Squats
  • 140 Lunges
  • 100 Squats
  • 1 Min Rest
  • 230 Sit-Ups
  • 1 Min Rest
  • 180 Push Ups
  • 1 Min Rest
  • 100 Arm Haulers
  • 100 Push Ups
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Goggins HIIT Workout #2

Here is another example of a David Goggins HIIT workout for you to try at home.

  • Jumping Jacks(10 mins)
  • 115 Alternating Lunges
  • 110 Sit-Ups
  • 50 Push Up to Planks
  • 25 Sit Ups
  • 30 Jumping Jacks
  • 30 Push Ups

The Goggins Nickels & Dimes Workout

One of the classic David Goggins workouts is his nickels and dimes workout. This workout consists of 5 pull ups and 10 push ups done consecutively for an allotted period of time.

Along with his running and cardio routines, this is a workout that Goggins does quite often. 

David’s Ins n Outs Push Up Routine

Another push up routine that David does is one he calls “ins and outs.” This is a workout he does when he doesn’t have time to train, but wants to get a workout in.

Whenever David enters or leaves a room during the day,  he will drop down and do some pushups. The number often varies and there’s no set total since it’s an all-day routine.

The 100 to 500 Workout

David Goggins Workout

David also developed a fat-burning workout for weight loss. The reason he created it was to help people lose weight without having loose skin.

What Goggins does is he picks a workout and sets a weight that he knows he can do 100 times. He will hit between 100 to 500 reps to build muscle and burn fat.

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Bring Sally Up Push Ups

This is a workout that David borrowed from CrossFit. It’s a push-up routine guided by the song Bring Sally Up by Moby.

As the song plays, you perform push ups whenever you hear “Bring Sally Up” or “Bring Sally Down.” You will do a total of 30 push ups during this song.

David Goggins: Guinness World Record Holder

On top of being an ultra marathon runner and former Navy Seal, David Goggins is a Guinness world record holder. In 2013, Goggins completed a staggering 4,030 pull ups in seventeen hours.

The Dangers of Doing David Goggins Workouts

David Goggins Running

The more extreme David Goggins workouts aren’t for the faint of heart. They are designed to push the limits of both your physical and mental strength.

This man is a professional ultra marathon runner and not many will be able to do his workouts. If you’re not in the best shape, it’s probably not a good idea to jump into the Goggins workout routine.

There’s a good chance of you getting seriously injured or getting rhabdomyolysis. If you still want to try Goggins workouts, remember that you’re not him and to take your time.

The Wrap Up

David Goggins workouts are incredibly brutal, but also rewarding. They will not only get you in great shape, but may also help you become mentally tougher. Give these workouts a shot if you want to improve your conditioning and overall health.