By Laura Colledge
WARM-UP: Warm-ups are important - they increase blood circulation to your muscles, warm up the fluid around your joints and prevent injuries. Never skip the warm-up! 🔥 Standing rotations 🔥 Elbow rotations (back/forward) 🔥 Standing hip rotations (back/forward) 🔥 Knee rotations (clockwise/anti-clockwise)
MAIN EXERCISES: 20 seconds of each for 3 rounds! Take a one-minute rest period between rounds. 👉 SIDE TO SIDE SQUAT JUMPS* 👉JUMPING CROSSOVERS* 👉HIGH KNEES* 👉PIKE CRUNCHES 👉STRAIGHT LEG TOE TOUCHES 👉DOWNWARD DOG TOE TOUCHES 👉PRESS-UPS WITH KNEE TO ELBOW TOUCH** *Regression: Take the jumps/high knees out and simply step/jog if you’re a beginner.
**Regression: For beginners perform press-ups on your knees.
POST-WORKOUT STRETCH: These stretches help your blood pressure to return to normal, release tension from your muscles, prevent lactic acid build-up, and help to circulate nutrients to your muscles - aiding repair and recovery. Never skip your stretching! 🧘♂️ CAT/COW POSE 🧘♀️ COBRA POSE 🧘♂️ EXTENDED CHILDS POSE 🧘♀️ SHOULDER/BACK STRETCH 🧘♂️ DOWNWARD DOG 🧘♀️ FORWARD BEND 🧘♂️ PRAYER POSE
And remember to share your workout with us- we are all in this together and we love to share the fitness motivation.
Tag us @thewholesomesailors #boatfit
Like many of us, Laura chose to leave the rat race behind, moving onboard ‘Holly Blue’ a 42ft Bavaria sailing yacht in 2018 with her adorable family. They sail away from the complexities of life in the UK and now enjoy sailing adventures in the Mediterranean on a daily basis. Taking her online PT coaching business with her, she now delivers content directly from the cockpit of her floating home, inspiring others that anything is possible. She utilizes science-proven knowledge, teamed with a natural and holistic coaching style to educate your mind and balance your life.
To learn more about Laura’s Boatfit Program check out: