No Equipment? No Problem! : Workout For Anywhere Anytime

Getting a good workout in doesn’t have to be complicated. You can get a great workout in by just using your body weight and no equipment. Sometimes when we are traveling for sailing, we are greeted with a hotel that doesn’t have a gym, or maybe its a day we want to workout at home instead of the gym. These days are perfect for body weight exercises that still get you working hard, just don’t have to worry about all that equipment. Gaining strength for sailing doesn’t have to be complicated, and I’m here to show you how.
In the workout below you will get a full body workout with cardio mixed in. This is a fun workout you can do anywhere anytime! Next time you’re on the road or don’t have time to make it to the gym add this workout in to help better your sailing performance on the water. Remember working out for sailing doesn’t have to be complicated!

No Equipment Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
-Plank Jacks (30 seconds)
-Split Lunges (30 seconds)
-Shoulder Taps (30 seconds)
-High Knees (30 seconds)
Repeat 3x
The Workout:
1. Push Ups (15 reps)
2. Wall Sit (60 seconds)
3. Shoulder Taps (20 reps)
4. Forward Alternating Lunges (20 reps)
Repeat 3x
1. Burpees (30 seconds)
2. Switch Kicks (30 seconds)
3. Mountain Climbers (30 seconds)
Repeat 2x
1. Tricep Dip w/ Leg Raise (15 reps)
2. Single Leg Deadlift (15 reps each side)
3. Rotational Push Up (12 reps)
4. Squat Pulses (30 seconds)
Repeat 3x
1. Plank (60 seconds)
2. Diamond Push Up (12 reps)
3. Side Plank Knee To Elbow (12 reps each side)
4. Squat Jacks (20 reps)
Repeat 3x
1. Tuck Jumps (30 seconds)
2. Wide Mountain Climbers (30 seconds)
3. Squat Jumps (30 seconds)
Repeat 2x
-Cool Down with Foam Rolling and Static Stretching (5-7 minutes)
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