If you're anything like us you are ALWAYS busy, boat life keeps us pretty active especially having a dog on board, but; taking a leisurely walk and doing a workout are different. It's so easy to put your "workout" on the back burner. Here are some workout ideas and things we do to ensure we maintain a healthy lifestyle. I broke them up into varying situations; underway, safely anchored, or on shore.
Of course there is always the option of swimming, walking, running, or hiking.
Yoga or pilates more what you are looking for? After a long day at sea we always feel like we would benefit from some!
My sister, Ella, teaches both and although based in Philadelphia, we're in luck; she teaches virtual classes! Here is her Website and for more information/schedule!
Underway
AnchorED
On ShorE
AnchoreD
Underway
on lAND
AnchoreD
Underway
on lAND
AnchoreD
Underway
on lAND
WhiLe underway...
These workouts will use bodyweight and "sturdy parts of your boat". Weather conditions can alter your workout greatly; just remember to activate your core and focus on your form. For an added challenge all workouts can be repeated, done more quickly for increased cardio, or weight such as water jugs can be added. Everyones boat is different so use what's available and safe!
WO 1
100 squats (use a seat to gauge how deep you are squatting and for alignment, think about foot position and base of support to target different muscle groups, hold an object to increase weight)
50 pushups (incline, decline, regular)
25 dips (bent knees is easier, straighten your legs out in front of you or place an object on your lap for more weight)
1 min plank (pushup position)
*Repeat if you can (or want!)
WO 2
25 step ups each leg (the higher the step the more challenging, hold an object to increase weight)
20 rows (bent over holding an object OR narrow rows holding 2 surfaces like a doorway and walking your feet forward so (walking your feet out to decrease the body to floor angle will make it more difficult)
15 curls each arm
1 minute plank (pushup position)
15 curls each arm
20 rows
25 step ups each leg
WO 3
1 minute plank (pushup position or on elbows)
25 Suitcases (abs)
2-3 sets of:
20 Squat to overhead press (1 or 2 weights)
15 lateral raises (light weight like a soup can)
15 front raises (light weight)
15 bent over flys (light weight)
25 Suitcases (abs)
1 minute plank (pushup position or on elbows)
WO 4
15 reps each:
Chest press (holding an object)
Rows (bent over with weight OR holding 2 objects using bodyweight)
Tricep extensions (bent over OR above head)
Hammer curls
Sumo squat
1 minute plank (pushup position or on elbows)
*Repeat 2x
Safely Anchored...
You are now safely anchored and ready for a workout. These options might require slightly more balance and can use your vessel more freely for a workout space. If you have a TRX band or just a rope this would be a great time to incorporate it.
WO 1:
15 lunges with back leg elevated (on seat) each leg
15 Pull ups/assisted pull ups. My favorite is to hop in the water and use your dingy davits for assisted pull ups
15 sumo squats
Repeat 3 times
WO 2:
Using a rope/TRX:
15 Rows
15 Incline push ups
15 Overhead tricep push
15 bicep curls
15 deep squats
*Repeat 2-3 times
1 min plank
25 V ups
*Repeat 2 times
On Shore...
On solid ground now we usually like to do more cardio based / HIIT workouts. I look for natural objects I can use such as trees, stumps, rocks to incorporate; or to provide a bit of shade :)
WO1: go for a walk, hike, run, or combination
WO 2
3 rounds:
15 burpees
25 pushups
25 V ups
15 alternating reverse lunges
WO 3
Repeat each set 3 times:
Set 1: 20 burpee, 10 push up, 30 sec tree sit
Set 2: 30 jumping jacks, 20 jump squats, 15 mountain climbers
Set 3: 20 fast switch taps to objects, 20 sit ups, 20 lunges
Set 4: 20 reverse lunges, 20 high knees, 30 sec tree sit
WO 4
Ladder:
10 burpees
20 pushups
30 crunches
40 squats
50 high knees
60sec plank
*repeat or go back down the ladder