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7 Minute Cardio & Abs Boatfit Challenge

By Laura Colledge

LEVEL: Beginner/Intermediate


๐Ÿ‘‡ WATCH LAURA RUN THROUGH THIS WORKOUT! ๐Ÿ‘‡

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! ๐Ÿ”ฅ Standing rotations ๐Ÿ”ฅ Elbow rotations (back/forward) ๐Ÿ”ฅ Standing hip rotations (back/forward) ๐Ÿ”ฅ Knee rotations (clockwise/anti-clockwise)


MAIN EXERCISES: 20 seconds of each for 3 rounds! Take a one-minute rest period between rounds. ๐Ÿ‘‰ SIDE TO SIDE SQUAT JUMPS* ๐Ÿ‘‰JUMPING CROSSOVERS* ๐Ÿ‘‰HIGH KNEES* ๐Ÿ‘‰PIKE CRUNCHES ๐Ÿ‘‰STRAIGHT LEG TOE TOUCHES ๐Ÿ‘‰DOWNWARD DOG TOE TOUCHES ๐Ÿ‘‰PRESS-UPS WITH KNEE TO ELBOW TOUCH** *Regression: Take the jumps/high knees out and simply step/jog if youโ€™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! ๐Ÿง˜โ€โ™‚๏ธ CAT/COW POSE ๐Ÿง˜โ€โ™€๏ธ COBRA POSE ๐Ÿง˜โ€โ™‚๏ธ EXTENDED CHILDS POSE ๐Ÿง˜โ€โ™€๏ธ SHOULDER/BACK STRETCH ๐Ÿง˜โ€โ™‚๏ธ DOWNWARD DOG ๐Ÿง˜โ€โ™€๏ธ FORWARD BEND ๐Ÿง˜โ€โ™‚๏ธ 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


Laura Colledge


Like many of us, Laura chose to leave the rat race behind, moving onboard โ€˜Holly Blueโ€™ 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 Lauraโ€™s Boatfit Program check out:

https://www.instagram.com/lauraj_fitforlife/


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