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As a dietitian and personal trainer, I am committed to my personal fitness goals and showing others how they can be too, in any situation. Even on a sailboat in a remote bay!
One of my strategies is to take a “gym in a bag” workout band set with me when I travel on our sailboat. It allows me to get a great workout, and maintain my fitness and weight even if I am away from my gym. And it is a bargain price!
Here is a workout you can do with your bands. Select a color of band that you can perform the exercise with good, safe technique with the amount of repetitions according to your goals. Please wear glasses to protect your eyes when using your bands in the event one breaks.
The American College of Sports Medicine gives guidelines for the amount of repetitions depending on your goal. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
I suggest trying this at one first before your trip so that you are familiar with how to do the exercises. Then you can more easily adapt your setup to the boat. I have an eye hook and a carabiner like the one shown below that can take a 400 pound load safely.
|Type||Exercise||Anchor Point||Band Color|
|Warm Up||Walk for 10 minutes|
|Ham||Lying Hamstring Curl||Bottom Side Of Door|
|Back||Standing Back Row||Middle Side Of Door|
|Chest||Standing Chest Press||Middle Side Of Door|
|Hips/Glutes||Standing Lateral Walk||Under Feet|
|Biceps||Standing Biceps Curl||Under Feet|
|Triceps||Triceps Overhead Extension||Top Side Of Door|
|Shoulders||Standing Lateral Raise||Under Feet|
|Rear Shoulder||Seated High Row||Bottom Side Of Door|
|Rotator Cuff||External Rotation, sit||Bottom Side Of Door|
|Calves||Anchored Calf Raise||Bottom Side Of Door|
|Core Stability||Drawing-In Maneuver Progressions||Floor|
|Core||Standing Core Rotation||Middle Side Of Door|
|Core||Anti-Rotation Band Press Out||Middle Side Of Door|
|Low Back||Bird Dog||Floor|
|Shin||Toe Raises||Sitting on chair|