Beyond push-ups, pull-ups and sit-ups

When the topic of working out on board a boat comes up most often boaters are doing variations of three particular exercises; push ups, pull-ups, and sit ups. These are all very good forms of body-weight exercises however we want to expand the average “athletic boaters” repertoire of exercises to include some variety.

Space is the main restriction we deal with when designing exercises that can be performed on a boat. You might be surprised that many exercises can be done in a space no larger than a four foot by four foot square. Usually most boats will have some area perhaps inside the main cabin or on the fore or aft decks where a space of this size exists.

The other main issue is equipment. Hauling heavy hand weights on and off your boat is impractical. By using one resistance band you can achieve the same results as multiple sets of hand weights. There are many exercises you can perform with no equipment what so ever, but by simply adding one inexpensive resistance band your variety increases greatly. Repetition gets boring, so if you can shake up your routine with varying exercises two things happen. First, your physical results will increase. By changing up the exercises you do you challenge your muscles in new and unique ways which increases desirable results in both strength and appearance. Secondly, you are more likely to workout more often because the routine is new and changing which makes it more exciting to do.

In this blog, I will give you four simple exercises you can do on your boat to shake up your regular routine. We recommend that you loop them together in a circuit and try to make it through all 4 exercises  2-4 times with 12-15 reps in each exercise. All these exercises challenge your core muscles and after you perform this circuit several time you should feel as if you have had a full body workout. Depending on how many times you make it through the circuit this can take anywhere from 10-30 minutes.

We do use a resistance band to perform some of these exercises. When attaching the band please use a stable and solid fixture to loop the band around. With these exercises we used the railing on the bow of the boat to anchor our band around. To adjust the resistance level of your band simply move closer to the anchor point to make it easier and step farther away to increase intensity.

Squat with Resistance Band

Squats use your whole body and holding the resistance band gives you a bit more core control and balance. Your glutes (butt), quads (thighs) and core should all feel worked. Repeat 12-15 reps.

Alternating Band Rows- Lat Pull

Using the lunge stance to increase strength in your legs and keep your center of gravity low. Pull one arm into your side and alternate squeezing your lat (upper back) as you pull. You will feel some fatigue in your quads (thighs) and your arms should get tired as well. Repeat 12-15 reps.

Lunge Stance Band Incline Chest Press

Again staying in the lunge stance to challenge your legs and core, turn your body around and grab the band handles behind you. Press the resistance band away from your chest at an incline toward the sky extending your arms. This exercise works your quads (thighs), core, chest and shoulders. Repeat 12-15 reps.

Glute Hip Lifts

Use a mat or towel to lay on for added support. Bend your knees, press your arms into the ground by your sides and lift your hips up towards the sky. Hold for 1-2 seconds at the top of your lift and lower gradually. You should feel this working your glutes (butt) and your hamstrings (backs of your leg). Repeat 12-15 reps.

We hope these exercises are helpful and want to remind you that we have 100′s more of these types of exercises for boaters of all fitness levels.

We also sell the resistance bands and other “boat friendly” exercise equipment on our site www.onboardfitness.com.

Please feel to email us info@onboardfitness.com for more information. We create personalized workouts for boaters and will be releasing a DVD soon.