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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

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