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Fore(stay) Play

by Rebecca on June 20, 2013

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.


  • 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

From → StengthPLUS!

  1. Noreen permalink

    Thanks Rebecca some great ideas here. I admire your discipline and strength. As they say no pain no gain…. Cheers NP

    • Rebecca permalink

      Finding something you enjoy doing definitely helps with the discipline. I love to workout and since I rarely ever do the same workout more than once, I stay motivated!

  2. Christine permalink

    Hi Rebecca,
    I work in the editorial department at SAIL Magazine and I’m wondering if we could publish one of your photos in our next issue? Please email me at at your earliest convenience!

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