Fear not, however, as the purpose of this workout is helping you to avoid just that. We’re going to talk you through a workout that is not only suitable for tight quarters but can be done on the rockiest of seas.
If you thought you didn’t need much kit last time, we take it one step further for this weeks workout. All you will need this time is your set of resistance bands. That’s because this week we are going to focus on callisthenics, which means training using your own bodyweight as the resistance.
This workout will, again, be a full body, five exercise workout. We are going to be using isometric exercises today. Also known as static strength training, these exercises involve holding a single, stationary contraction throughout the duration of a set, as opposed to multiple moving repetitions.
This is an effective style of training as it keeps the muscles under tension for an extended period of time. It is also perfect for our needs in the current situation we are looking at. Not only does it require no more space than the size of your body, but you will also be much more stable throughout a set than you would be with regular exercises that have you moving about. Perfect for when you’re sailing through rough water.
Like last time there are a few important notes to take on board for this workout:
Now that we’re suitably prepared for what’s to come, it’s time to get to the workout.
4 Sets, 40 seconds per set
Muscles Targetted: Abdominals
We begin with the most famous isometric exercise, and one that’s perfectly named for sailing enthusiasts, the plank. This works your entire body, but is specifically targetting your core.
4 sets, 40 seconds per set
Muscles Targetted: Pectorals, Triceps
The second exercise is called a push up hold. It looks very similar to the first exercise, but this one works your chest and triceps.
• Take the same starting position as the plank, only this time support yourself with your hands instead of your forearms.
• Have your hands just wider than shoulder width apart.
• Push yourself up until you are half way between plank position and having fully extended arms.
4 sets, 40 seconds per set
Muscles Targetted: Quadriceps, Hamstrings, Gluteals
The final pure bodyweight exercise is wall sits, which are designed to target the legs.
• Position yourself with your back firmly against a wall.
• Lower yourself until your thighs are parallel with the floor, with your knees bent at 90 degrees.
• Keep your feet flat and back straight throughout the duration of the set.
• Do not use your hands to support yourself
4 sets, 40 seconds per set
Muscles Targetted: Biceps
The first resistance band exercise today is curls, which are designed to target the biceps.
• Stand in the middle of your band with even length on both sides.
• Curl to the halfway point between a full contraction and where your forearms would be parallel with the ground.
• Slightly twist your wrists outward to fully contract the biceps
4 sets, 40 seconds per set
Muscles Targetted: Rear Deltoids, Lats, Traps, Rhomboids
The final exercise of the session is a rear flye, which works the entire back side of the upper body.
• Stand bent over on the resistance band
• Hold the left handle in your right hand and the right handle in your left, so the cable crosses over.
• Keeping arms straight and shoulders back, pull both handles outwards until your arms are a few inches from being parallel with the ground.
Alternating between this and our previous workout, there shouldn’t be any situations now that you aren’t prepared for. From high seas to low tides, having to sacrifice your workouts will be a thing of the past.
Let us know in the comments, on social media, or by email how it goes for you. Feel free to share any of your own suggestions for great exercises and workouts to do at sea, in port, or even ashore.
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