Skip to content
Jun 20 13

Fore(stay) Play

by Rebecca

It’s definitely the rainy season here in Grenada! Since we arrived, almost 2 weeks ago, we have been accumulating our fair share of rain water.

Although the weather hasn’t been great, I still make sure I get my daily exercise rain or shine. Getting pictures for my blog however is a bit more challenging.

Yesterday morning, after waking up bright and early and happy to see that it wasn’t raining, I decided that it was the perfect opportunity to have Mike take some pictures of me demonstrating some fun exercises that can be done using the forestay of the boat. Of course, the same exercises can be done on a pole if you are not on a sailboat.

Pull-ups:

  • Place your hands on the forestay one on top of the other
  • Lift your feet off the ground and hang, allowing your arms to straighten
  • Pull yourself up as high as you can
  • Choose a set number of reps, rest then switch your hands so your other hand is on top and face the other direction

*If you are unable to pull yourself up, use your feet on the ground to help you. Be sure to focus mostly on your arms and gradually use your feet less and less as you get stronger

Balance lunges:

  • Holding onto the forestay with your right hand, step back with your right leg into a lunge but keep your right leg hovering above the ground
  • Keep both legs at a 90 degree angle and make sure your left knee is in line with your toes (not in front or too far behind)
  • Press back up to standing using your left leg without using too much pull with your right arm

Choose a set number of reps then switch to the other side

One arm rows:

  • Place your feet on each side of the forestay and hold on with your right hand
  • Lean back keeping your body straight
  • Pull yourself into the forestay with your right arm then allow your arm to straighten as you lean away again
  • Choose a set number of reps then switch to the other side

*Move your feet away from the forestay to make it easier or move your feet in to make it harder

Standing side crunches:

  • Holding onto the forestay, hook one leg around from front to back
  • Lean your body away from the forestay allowing your leg that is wrapped, to hold your body weight
  • Bring your body back up as your twist to face the forestay
  • Choose a set number of reps then switch to the other side

*You can keep one hand on the forestay if your are not comfortable letting go but focus on using your obliques to pull yourself back up rather than your arm

Hanging knee tucks:

  • Place your hands on the forestay one on top of the other as high as you can reach
  • Lift your feet off the ground and hang
  • Tuck your knees up to your chest and then lower them back down back down keeping your feet tucked up behind you so as not to let your feet touch the ground
  • Choose a set number of reps then switch to the other side
May 2 13

Fun in the Sun Workout for Partners

by Rebecca

Exercising with a partner is a great way to help you stay motivated. So, grab a family member or a friend and have some fun with these partner exercises:

Note: The video below demonstrates all the exercises listed. I have added some description on a few of the them as it may not be obvious as to what we are doing just by watching.

  1. Push up / high 5
  2. Bear walk mirrors: One partner is the leader. As partner ‘A’ moves forward, back, left and right, partner ‘B’ mirrors his/her movements.
  3. Stairway Push ups
  4. Elevated push ups / Squats
  5. Back to back resistance chair sit walk: While partner ‘A’ walks backwards, partner ‘B’ adds resistance by pushing back into ‘A’
  6. Side to side jump overs: Partner ‘A’ gets into a plank either on hands or elbows. Partner ‘B’ jumps side to side.
  7. Bench press / Push up
  8. Hip up switches
  9. Foot wars: The objective with this exercise is to either a) get your partner to fall backwards or b) pin their feet to the ground (clearly Mike is better at this than I am!)
  10. Roman chair sit ups: Hook your feet on your partner’s legs
  11. Leg throws: Don’t allow your feet to touch the ground. Partner pushes legs down in the center and also to the left and right. Bring your feet back to the middle before bringing them back up when they are pushed to the side. Once you get the hang of it, have your partner make it random so you don’t know where your legs will get pushed down.
  12. Hanging sit ups: Be sure to keep your chin tucked to your chest just in case you lose grip with your ankles!

BONUS exercise:

  • Monkey round the tree: The objective of this exercise is to climb around your partner (the tree) without touching the ground. It helps to have a good solid ‘tree!’

Mike and I had a lot of fun doing these exercises together. Be sure to switch roles on each of the exercises that require doing something different than your partner.

Be sure to watch this all the way to the end to see the outtakes!

I have a lot more partner exercises so I’ll be sure to share another video some other time featuring more fun stuff!

Have fun!

Apr 25 13

8-count bodybuilder breakdown pyramid

by Rebecca

A couple of days ago, I posted a challenge on my StrengthPLUS facebook page relating to the 8-count bodybuilder exercise that I wrote about a while ago. The challenge was to complete as many reps of this exercise as you could in 10 minutes.

Yesterday, I decided to take the challenge myself and after doing my usual morning workout, I set my timer and proceeded to do as many reps of the exercise as I could. Since I was doing it on the boat though, I could not do the jumps but I still found it challenging enough. My score? 103 reps! Next time when I go to shore to workout, I’ll try this again with the jumps.

Here’s another way to use the 8-count bodybuilder for a workout:

Each part of the 8-count bodybuilder is broken down into 9 exercises/combinations. Complete each 10 times for the first round, 9 times for the second round, 8 times for the third round, and so on until you reach 2 reps of each exercise. Watch the video and refer to the descriptions below to see how each exercise is performed.

Exercises/Combinations:

  1. Hindu squats
  2. Half squat thrusts
  3. Squat thrusts
  4. Plank jacks
  5. Squat thrusts with plank jacks
  6. Push ups
  7. Squat thrusts with plank jacks and push ups
  8. Jump ups
  9. Burpees* with plank jacks, push ups and jump ups

*Note: The difference between a burpee and squat thrust is the jump at the end

Take rests whenever you need to but strive to complete the workout in the shortest amount of time as possible.

Description of exercises:

Hindu squat–>

  • Start with your feet shoulder-width apart.
  • Keeping your back as straight as possible, lower your body by bending your knees.
  • Toward the bottom of the movement, come up on your toes, keeping your back straight and touch the floor with your hands.
  • Straighten your legs by pushing off your toes and press your heels to the floor and return to the starting position.
  • Repeat for the set number of reps.

Half squat thrusts–>

  • From a plank position, jump your feet in towards your chest and then back out for the set number of reps.

Squat thrusts–>

  • Start standing with your feet shoulder width apart.
  • Squat down and place your hands on the floor.
  • Jump both feet back so you get in a plank.
  • Jump both feet back in towards your chest.
  • Stand up.
  • Repeat for the set number of reps.

Plank jacks–>

  • From a plank position, jump both legs apart.
  • Jump them back together.
  • Repeat for the set number of reps.

Squat thrusts with plank jacks–>

  • Do the same as the squat thrust but add in the plank jack.

Push ups–>

  • We’ve all done these before right?

Squat thrusts with plank jacks and push ups–>

  • You guessed it… same as the squat thrust but add in the plank jack and a push up.

Jump ups–>

  • From a standing position, bend your knees slightly.
  • Jump up as high as you can.
  • Repeat for the set number of reps.

Burpees with plank jacks, push ups and jump ups–>

  • An 8-count bodybuilder!

Have fun!

Apr 11 13

Working combos

by Rebecca

Our suspension trainers get a lot of use on our boat. Although we are still using the aeroSling for the most part, we have not forgotten about our TRX. We like them both and recommend acquiring either one of these to use whether you’re on a boat or not. If you have never used one, I highly encourage you to try it whenever you get the chance. The following workout, which is a combination of suspension trainer and bodyweight exercises, was done using the aeroSling but could just as easily be done with a TRX. It is a challenging workout but I have included some easier versions that you will see in the video below:

Exercises:

  • Suspended side lunge / Side plank knee tuck x10 (right)
  • Back/Forward/Back lunge & knee x10 (right)
  • Suspended side lunge / Side plank knee tuck x10 (left)
  • Back/Forward/Back lunge & knee x10 (left)
  • *Suspended pike / Walk out push up & pike x10
  • 4 Mountain climbers / 4 Groiners / 4 Cross knees x10
  • Front squat x20
  • Plank oblique (right/left) & straight squat thrusts x10
  • Bow & arrow / High twist x20
  • 5 Elbow to knee / 2 V-sits x10

*Note: Since our anchor point is so far from the workout area on our boat, I chose to do this exercise using a round fender ball. Feel free to do the same (or use a physio ball) but the exercise is meant to be done on the suspension trainer.

Do each exercise one after the other. Complete 2 sets resting 30 seconds to 1 minute after the first set. If you still have more energy, complete more sets! Of course, to make it even more challenging, try doing it on the trampoline of a catamaran while bobbing around at anchor!

Apr 2 13

Jogging Plus

by Rebecca

The anchorage we are in is not at all comfortable. Our boat is rocking so much with the swell that is rolling in that it is impossible for me to workout on the bow. Instead, I went to shore this morning with the intentions of going for a jog. The thing is though, I wanted to do more than just jog so I did the following:

Warm Up:

  • Light Jog – 5 minutes
  • Jumping Jacks – 30 seconds
  • Side knee tucks – 30 seconds
  • Side to side shuffle – 30 seconds
  • High knees running on the spot – 30 seconds
  • Kick up running on the spot – 30 seconds
  • Jump split lunges – 30 seconds

Repeated above exercises.

  • Dynamic Stretching: 5 minutes

Workout:

  • Jog*- 1 minute
  • Tuck jumps – 1 minute
  • Jog – 1 minute
  • 6 push ups/6 mountain climbers/jump up – 1 minute
  • Jog – 1 minute
  • Side to side shuffle cross touch down – 1 minute
  • Jog – 1 minute
  • Burpees with tuck jump – 1 minute
  • Jog – 1 minute
  • Power jumping jacks – 1 minute
  • Jog – 1 minute
  • Ski jumps – 1 minute
  • Jog – 1 minute
  • Star push ups – 1 minute
  • Jog – 1 minute
  • High knee sprints on the spot – 1 minute
  • Jog – 1 minute
  • 6 groiners / 2 jump split lunges
  • Jog – 1 minute
  • Plank side/cross knee tucks

*All jogging portions were done at a slightly faster pace than was done during the warm up.

Cool down:

  • Light jog – 5 minutes
  • Static Stretching – 5 minutes

Mar 12 13

Another Day in Paradise

by Rebecca

For the past 3 weeks, we have been hanging out in the BVI’s; a place we haven’t been back to since we first sailed down from Canada. We have been enjoying spending our time hiking and snorkeling at many of the different islands and we have met back up with friends who we haven’t seen for some time.

My daily workouts continue and I have been making more of an effort to eat healthy, eliminating unhealthy foods, consuming plenty of vegetables and drinking lots of water. It feels good to wake up each day feeling energized and ready to enjoy another day in paradise!

The following workout is one that I did with weights but can be done using just your bodyweight as shown in the video below:

Exercises:

  • Squat & Cross touch down x6 / Half squat thrust x4
  • Forward/Back Lunge x2 / Push ups x4
  • Side lunge leg lift x4 (right) / Power knees x6 (right)
  • Side lunge leg lift x4 (left) / Power knees x6 (left)
  • Mountain climbers x6 / Groiners x6
  • Calf raises x6 / Jump squat & twists / Side knee tuck
  • Staggered push up with knee tuck x4 / T-plank hip drop x2 (alternate)

Instructions:

Complete each exercise for 50 seconds in a circuit with a 10 second rest between each. Do 3 sets.

Enjoy!

Mar 7 13

Rock scrambling

by Rebecca

One of the things that Mike and I enjoy doing is scrambling along a rocky shoreline or hopping from one rock to another in a shallow stream. Rock scrambling allows you to choose your own path, giving you the choice to find an easier route or a more challenging one. Can you guess which routes Mike and I like to choose?

Rock scrambling is not only fun to do while taking in the picturesque scenery, it can at times be a great full body workout testing both balance and coordination.

As a bonus, there is always a chance to do some random exercises along the way!








Feb 19 13

Caterpillar core exercise

by Rebecca

Often times when I am dancing, I come up with a new (to me) exercise. Yesterday was one of those times.

Caterpillar core exercise:

  1. Start in a plank position.
  2. Twist your body from side to side.
  3. Keeping your back flat, walk your feet (take very small steps) in towards your hands as you continue to twist from side to side.
  4. Walk your feet back out. Again, take small steps and keep your shoulders over your hands. Don’t forget to keep twisting!
  5. Once your legs are straight, continue to twist as you move your feet back so your arms extend out in front of you.
  6. Return to the starting position and repeat over and over for as many repetitions as you can!

My feet got caught up a bit in the jacklines that we have rigged
but you can get the idea!

Enjoy!

Jan 23 13

TRX vs. AeroSling

by Rebecca

When we first started cruising, our TRX was the suspension trainer that we brought with us and used on and off the boat for exercise. Now that we have the aeroSling Elite, we have been using that as of late. So what are the differences between the two and which one do we like better? My husband, Mike, wrote about this on our Zero To Cruising blog a little while back. Check out his detailed comparison.

We just returned from a trip out to California to visit our daughter, Cassandra and our new granddaughter, Demi. As you may have expected, we just had to pack our aeroSling in our bag so we could continue working out while we were there!


Cassandra also enjoys working out so she was excited to try out the aeroSling.


Of course Demi was eager to try too!

Jan 10 13

Fun on the beach!

by Rebecca

Yesterday, Mike posted on our Zero To Cruising blog about how we play at the beach. This post describes our experiences of working out on the beach using our blackPack Aqua which had been sent to us by the bag’s developer, Elmar from Aerobis.

The following is the workout we did:

  • Clean / Squat and Press x 10 reps
  • Deadlift and Row x 10 reps
  • Step forward lunge (alternating) x 10 reps
  • Swings x 10 reps

Since this was our first time using the device, we chose exercises that weren’t too complicated and kept the reps low. We did the workout as a circuit alternating the exercises between the two of us and completed 5 sets. We are both looking forward to playing around more with this and trying out different exercises.