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A full-body workout for crew on deck or dock

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No matter where I am in the world, I make fitness a priority.  I ask myself, how I can make working out fun, no matter the situation? And I don’t let excuses get in my way (most of the time).

There will always be excuses. I’m tired, I just dropped guests off and haven’t slept late in three weeks,

I went out last night, there isn’t anywhere to run at this dock, there isn’t a gym, I don’t have this, I don’t have that…Sound familiar?

I’ve said them all, but then I realized that I wasn’t reaching my goals because of my excuses.

Here is a challenge for you, instead of excuses, get prepared ahead of time and adapt to whatever situation you find yourself in.

If you’re at a dock (or are able to get out on deck), here is a fun full-body workout that will get your heart rate up and leave you feeling great all day.

For this workout you will need:

  1. A dock or a deck
  2. A skipping rope
  3. A timer

30 minute-jog (If possible):

I always wait until the sun is coming up if I’m running alone and check ahead with our agent or someone local about safe paths to take.

Skipping

Try 3-5 minute intervals changing between jogging in place and jumping

Lunges

Try  40 Lunges (while walking forward). Make sure you go as low as you can for the full effect.  Keep your posture straight so you do not strain  your back.

Burpees

Try 10 in a row. If you haven’t done a Burpee, watch a Youtube video so you do it correctly.  

It is very tough and a full body workout.  You are going to feel sore if you do enough of  these.

Start in a standing position

Fold forward and jump back into plank

Try a smoothie

  1. Dust off the blender or find one hidden in a bilge or cupboard, stuffed away from the last crew who never used it.
  2. Ask the chef if you can cut up some fruit, put it in plastic wrap and store in the freezer. Put more in the freezer if you will be away from port of a long time.
  3. Find the best times to blend. Don’t rev up your crew mates by blending at 6 a.m.
  4. Get a drink bottle with a lid that is big enough to hold a liter.
  5. Most protein drinks are full of chemicals and stimulants.  Instead purchase the Ultimate Power House Smoothie add-ins, Chia Seeds, Hemp Hearts and Barley Grass Powder. Chia and Hemp Hearts are high in protein, fiber, antioxidants and Omega 3 and 6. Barley Grass Power is packed with minerals and enzymes and is strong detoxifier.

Now, jump your feet forward

And jump into the air.

Routine

  1. 30 minute jog.  
  2. Come back to the dock and while you’re still warmed up from jogging, skip for 5 minutes
  3. 40 Lunges
  4. 10 Burpees
  5.  Repeat #2-4, three times.
  6. 10-15 minutes of stretching

Angela Orecchio is a chief stew and certified health coach. This column was edited from her blog, Savvy Stewardess, The Smart Girl’s Guide to Yachting. Contact her through www.savvystewardess.com and angela@savvystewardess.com.

 

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About Angela Orecchio

Angela Orecchio is a chief stew and certified health coach. This column was edited from blog, Savvy Stewardess, The Smart Girl’s Guide to Yachting. Contact her through www.savvystewardess.com.

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