The Triton

Crew Life

A full-body workout for crew on deck or dock


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.


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


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.


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.


  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 and


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

View all posts by Angela Orecchio →

Related Articles

Storm hits Baja

Hurricane Odile hit the Baja Peninsula in Mexico on Sept. 14, one of the strongest hurricanes on record to make landfall in the area. The category 3 hurricane affected electricity, Internet and cell …

Cranberry braised beef short rib

I am not sure what is more rewarding, eating this dish or creating it. By braising the meat with cranberries, the natural sweetness of the short rib is enhanced and even seems to ascend to a …

Breakfast not just for kids

Breakfast not just for kids

Your mother always told you to eat breakfast, right? Well, Mom’s advice still rings true, even though you’ve traded a book bag for a log book. That’s because breakfast really is the most …

Goodbye domes, hello more data

Goodbye domes, hello more data

Matt Gerken of e3 Systems said his job is to make observations about captains and crew when he visits yachts while his colleagues are analyzing technology systems onboard. “I’m looking around …

Ham Hocks and Beans

Ham Hocks and Beans

During the holidays, we served a couple of glazed and smoked hams. After carving the ham, I wrap up the ham hocks and put them in the freezer. Once I have saved four hocks, it’s time to make a …

Brownie’s developing new tankless dive system

Brownie’s developing new tankless dive system

South Florida's Brownie’s Marine Group is working on a new brand of tankless dive systems called bLU3. The bLU3 brand will be headed by Blake Carmichael, son of BMG founder/CEO Robert …