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How many times have you told yourself that you are going to do something and then don’t? Well, today is the day to do what you intended to do. For me, it is to really make an effort to update this blog more regularly by posting workouts and exercises. I know I have something great to offer. I have been out cruising on our sailboat now for over 2 years and I have continued to stay in shape. I get asked on a regular basis how I manage to do this and my answer is simple: I workout everyday and I make a big effort to eat healthy. Yes, this is challenging on a boat but it can be done with some determination and creativity.

Fitness is a huge part of my life and I encourage others to make fitness a priority. So, schedule a time in your day that you will workout and then DO IT! No excuses!

The following bodyweight workout is one I did on our boat a couple of days ago:

• Forward/Backward lunge (Left leg) – max. reps
• Forward/Backward lunge (Right leg) – max. reps
• Star push ups – max. reps
• Burpee with hindu squat – max. reps
• Mountain climbers – max. reps

Do each exercise for 50 seconds, resting only 10 seconds between each one and then repeat 3 more times. This a high-intensity interval training (HIIT)* workout so push yourself to get in as many reps as possible during the set time without compromising your form.

*From Wikipedia:

“High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.”

Description of exercises:

Forward/Backward lunge

Step forward into a lunge.
Tips: Drop your hips directly between your feet; keep your body upright; bend both knees at a 90 degree angle; keep your front knee in line with your toes.

Step back into a lunge moving the same foot as above.
Continue for the set amount of time then switch legs.

Star push ups

Start in a plank position.

Jump your legs apart and lower yourself down for a push up.
Return back to starting position and repeat for the set amount of time.
Tips: Keep your body in a straight line from your head to your toes; engage your abs so as not to let your back sag

1/2 burpee with hindu squat

Squat down and place your hands on the ground.

Jump your legs back into a plank.

Jump your legs back in.

Stand up with feet shoulder width apart.

Drop down into a forward squat.
Tips: Keep your heels down; keep your back straight.

Mountain climbers

Start in a plank and bring one foot forward in between your hands.

Jump and switch your feet to bring your other foot forward in between your hands.
Continue to switch your legs as fast as you can for the set amount of time.
Tips: Remember to keep your body in a straight line.

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