Sailing Fitness Tips for Week of July 20

Full Body Exercises

Training with a focus of full body movement patterns can be extremely effective, tough, and time saving. Very often you are in situations where time is your worst enemy and you have to pick and choose exercises from your workout or possibly not workout at all. Another tough situation is when you are traveling both within the U.S. and especially overseas. Hotel weight rooms and friends houses usually do not have normal weight room equipment and adequate space.

A way to prevent a stop in training and progress is to have a pre-set full body workout that can be completed with a workout band and a set of 5 lb weights. Below is a 40-minute workout that will hit every major muscle group and give your body a jolt and keep you on the right track.

* Note that the exercises are in 3 separate groups, so the first set of all group 1 exercises should be completed and followed by 60 seconds of rest. After that, repeat group 1 exercises for set 2 and 3 and move on to the exercises within group 2, then all exercises within group 3. If the resistance column states:

Exercise*                                                                                 

Warm up (Stationary Bike or jog)
- 1 set for 5 minutes                                                   

1) Walking Lunge with Rotation and Stabilization                              
- 3 sets / 8 steps each leg with 0-5 resistance

1) Standard Squat                                                                         
- 3 sets / 12 reps

1) Lemon Crunchers                                                                      
- 3 sets / 10 reps with 60 seconds of rest 

2) Lunge Switches                                                                        
- 3 sets / 4 reps each leg 

2) Push up with Rotation (Stability)                                                     
- 3 sets / 5 reps each side 

2) Plank to Front Core Bridge                                                          
- 3 sets / Max. time with 60 seconds rest

3) Band Shoulder Press with Power Squat                                      
- 3 sets / 12 reps with the band. 

3) Band Single Arm Low Row Speed with Single Leg Stance             
- 3 sets / 15 reps each with the band

3) Elevated Hip Bridge (Bent Leg)                                                  
- 3 sets / 10 reps each leg

Stretching after the workout is important to help reduce the chances of muscle tightness and will help re-align the muscle fiber that was just broken down from the workout. Five important stretches are pictured at the end of the article.