Boat-Friendly Bodyweight Quick 10-Minute Workout

Published:  03/01/2024

Stay in top shape even while cruising the seas with this boat-friendly, bodyweight workout. This quick and effective 10-minute routine requires no equipment. Join me, personal trainer Maria Faires, RD as I guide you through a straightforward workout targeting all major muscle groups. (Repeat if you want a longer workout). This is perfect for those wanting to maintain fitness while enjoying their time on the water.

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Bodyweight Quick 10-Minute Workout

I suggest you try this once at home so you are familiar with the exercises. Remember to modify any exercise to suit your fitness level and prioritize safety.

Come aboard our Tollycraft Little Bear as we cruise along somewhere in the San Juans and get our workout in! 

Arm Circles: forward & backward, 30 seconds (not shown) 
• Leg Swings: front & back, 30 seconds each (not shown) 

Workout (1 set of 12 to 20 each):
1. Pushups: Modify on knees or against a wall if needed. Engage your core and keep your back straight.
2. Leaning Lunges: Get in a lunge position, hinge at your hips towards your front though, keeping your torso straight. Place your palms on the floor, one hand on each side of the front food. Keeping your back straight and your hands on the floor, raise up on your front leg pushing through the heel and simultaneously straightening the back leg. 
3. Dirty Dog: Start on all fours, bend one knee 90-degrees and lift it to the side and until your thigh is parallel to the ground. Keep your back flat and core engaged. Alternate sides. 
4. Glute Bridge: Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes. Lower and repeat
5. Forearm Plank: Hold a high plank position with your body in a straight line from head to heels. Engage your core and keep your back flat.
6. Side Plank: Start in plank position, then rotate your body to one side, supporting yourself on your forearm and feet. Hold for 30 seconds per side. Keep your elbow directly under your shoulder. Modify by doing from the knees. 
7. Pushups: Modify on knees or against a wall if needed. Engage your core and keep your back straight.
8. Half Kneeling Twist: Put your knee on the floor and the heel of your other foot up against your knee. Straighten your spine into a tall position, put your hands behind your head, pull your belly button in to engage your core and turn your torso side to side with control, looking in the direction you are turning. If the foot position is too difficult, widen the stance a couple inches. Notice how the movement of the boat makes this even more challenging (and effective)! 
9. Squats: Stand with feet hip-width apart, lower as if sitting in a chair, keeping your back straight & knees over toes. Push through your heels to stand.
10. Hip Stretch: Squat down slowly as far as you can. Hold for 30 seconds. If this is too difficult, get into a seated position. Bend your knees & bring the soles of the feet together. Hold your feet with your hands and rest your elbows on your knees. Allow your knees to fall toward the ground while keeping your back straight (no slouching).
11. Bird Dog: Start on all fours, extend one arm & opposite leg out straight, keeping your back flat. Hold for 8 seconds per side.
12. Child's Pose: Rest on your knees with your forehead on the ground & arms relaxed.

Cool-down (not shown):
Arm stretcs: Reach your arms overhead and interlace your fingers, gently pulling your arms back.
Hamstring stretch: Lift a leg up onto a counter & lean forward, reaching towards your toes, keeping your back straight. 
Quad stretch: Stand and hold one ankle behind you, pulling your heel towards your glutes. Keep thighs together.
Deep breaths: Take slow, deep breaths to relax. 

Bonus: Repeat for an extra challenge! 

• Be mindful of weather conditions and maintain safety precautions.
• Be aware of your surroundings and avoid any movements that could put you at risk of falling or injury.
• Make it fun! Enjoy the unique workout environment.

Enjoy your boat-based workout!

Welcome aboard Healthy Boat Living with Maria Faires, RD ! 

Maria Faires' boat Tollycraft Little Bear in Eagle Harbor San Juans with Mt. Baker in the back

Our 30' Tollycraft Little Bear in Eagle Harbor, Cypress Island, San Juans

Join fellow boating enthusiast & fitness and nutrition expert Maria Faires, RD for a voyage of healthy living on the waves!

Maria, a dietitian, personal trainer, and passionate mariner, shares her journey aboard "Little Bear" with husband George & dog Emmie. 

Stay updated, inspired, and empowered as Maria shares her invaluable insights, boat-friendly meal plans, fitness tips, and a wealth of knowledge to enhance your well-being amidst the waves. 

Think of Healthy Boat Living as your one-stop shop for:

•    Mouthwatering, boat-friendly recipes ️
•    On-board & on-shore workout routines
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•    Adorable dog pics & marine life encounters
•    Inspiration for creating a floating sanctuary aboard your boat

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Categories:   Active Healthy Aging  Fitness 

Tags:   #boatworkout

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