Workout Routines

The Secret Service Agent Workout Routine

You might not recognize him, but you've seen Dan Bongino lurking in the background of more pictures than you'd think.


Dan Bongino

Age: 37
Height: 6'1"
Weight: 210 lbs.
Residence: Severna Park, Maryland

Barack Obama

Dan Bongino, Republican candidate for the United States Senate in Maryland, is making waves in the world of politics for his straight talk and law enforcement background. A native New Yorker, Bongino spent the first four years of his law enforcement career working for the New York Police Department. He went on to become a U.S. Secret Service Special Agent, landing the position of Certified Physical Fitness Instructor at the Secret Service Academy in Beltsville, Maryland.

Bongino served on George W. Bush’s Presidential Protection Division and moved onto President Barack Obama’s Presidential Protection Division until he retired in 2011 to run for Senator. But he doesn’t let a busy campaign schedule get in the way of his fitness. In an Exclusive interview with Muscle & Fitness, Bongino talks about his personal workout and what it takes to be in the Secret Service.

What kept you mentally determined during your time with the Secret Service?
Dan Bongino:
I started lifting weights when I was 12 or 13. It gave me a regimentation that really fortifies your mind as well as your body and the discipline to get through a lot of those rough nights in the Secret Service. My family was lower middle class and didn’t have much of a choice. It was either get off your butt or suffer the consequences.

George W Bush

What did you instruct your students at the Secret Service Academy in Maryland?
There was investigative curriculum and I would supplement the Control Tactics Division, which is all the hand-to-hand stuff. I have a long history with Brazilian Jiu-Jitsu, boxing and wrestling.

Do you still train mixed martial arts?
Absolutely. I love it. It’s the best form of conditioning out there. I grapple once a week. I won silver medals at Grapplefest in New York and the New York State Police Olympics.

Find out what professional MMA fighter Bongino got to grapple with >>

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