HOW TO STAY IN SHAPE IN A SMALL SPACE - THE 4 WEEK CREW CHALLENGE
Exercise has become more of a challenge as individuals and families continue to self-isolate and stay at home during the coronavirus epidemic. It’s not only the temporary closure of gyms and cancellation of exercise classes that are making things difficult, but also that in urban areas access to the outdoors is most likely restricted. What’s more, if you’re living in a densely populated city, going out for a run could be risky due to close proximity with others on the street.
Crew members on board yachts are accustomed to being limited in their space, and are well acquainted with the difficulties of staying fit without the ability to use equipment. We spoke to a handful of our fittest crew members about working out on board and asked them to adapt their techniques for anyone staying at home. What we came up with is a challenging 24-minute at-home workout. We’ll be sending out weekly workouts for the next four weeks and hope you’ll join us in the challenge.
Along with these workouts our crew came up with 5 wellbeing tips for while you’re staying at home - simple adjustments that can help you feel better in your physical and mental state
These workouts are made up of four 6-minute intervals with 1-minute breaks between each interval. If you need a longer break, do take one. Do all of the exercises in each interval for 6 minutes.
Warm-up
Warm up for 4 minutes with some light cardio and movement. This can be anything from some dynamic yoga to leg and arm swings - just get your body moving.
Interval 1
15 x Jumping jacks
20 x Goblet squat with 3 to 10kg weight
40 x Mountain climbers
15 x Push-ups (modify to knees if necessary)
Interval 2
12 x Burpees
15 x Tricep dips
16 x X-jumps
30-second plank
Interval 3
15 x Jumping jacks
20 x Goblet squat with 3 to 10kg weight
40 x Mountain climbers
15 x Push-ups (modify to knees if necessary)
Interval 4
12 x Burpees
15 x Tricep dips
16 x X-Jumps
30-second plank
Cool down
4 minute cool down. Be sure to target the following areas for stretching after this workout: quads, calves, arch of feet, triceps, chest, abs, pecs.