Suspension Training 2
3 rounds of:
Legs
16 squat
16 sprinter
16 alternating lateral lunge
20 mountain climber
Arms
16 alternating row
16 chest press
16 bicep curl
16 Tricep dip
16 alternating single arm row
Core (feet in straps right..)
16 Spider-Man plank
16 Superman plank
12 Pendulum swing with oblique crunch
Mix exercises up however you see fit!
Suspension Training 1
By far the easiest piece of equipment to have on a boat, I know tons of you who've got them. Good aren't they?!
3 rounds of:
10 squat and fly
10 sumo squat
10 bicep curl
10 Tricep extension
10 Pistol squat (5 left then 5 right)
10 overhead chest press
10 windmill (5 left then 5 right, interlock straps to create just 1)
10 pike with push up
10 oblique crunch
Fender ball 1
If you haven't got an inflatable gym ball use the big ball fender.
20 Squat, nice and deep. When squatting down raise the ball above your head
16. Lunge on a step, 8 static left / 8 static right. Hold fender in front of you with straight arms rotate to bent leg
20. Crunch on the ball.
20. Bridge, resting on the ball lower bum for 10, hold then raise one leg then other lowering bum for 5 each side.
20. Bicycle, rotate from waist and make the ...
Circuit Training 4
Circuits: breathe!!!! Inhale to prepare, exhale on exertion. Eg. squat, breathe in as you sink into squat and out as you propel yourself back to standing. Ok???
Reps. Exercise.
16. Sumo (wide leg) squat (you're sitting down straight not bending over!)
1 min. light skipping (with or without rope)
16. Lunge, alternate left right (keep that back straight!)
2 min. Power walk on the spot
12. Push ups (wide arms)
16. Squat with alternate front kick.
1 min. ...
Kettlebell Training 1
First of all I'm assuming if you've got a kettlebell you know how to exercise safely with it. If you just like the idea of training with this insanely fantastic piece of kit please, please go and get some instruction by a qualified instructor first! The Boss doesn't really like me swinging them on our fibreglass boat (fair point) so again for safety pop it in your dinghy, kayak or similar and go work out on the beach.
3 rounds of:
20 Two handed swing
20 Slingshot
20 High ...
Circuit Training 3
A total of 30 reps of each exercise, break down as required but aim to complete 3 circuits.
Wide arm push up
Mountain climbers
Crunch
Jumping jack
Diamond push up
Squat
Oblique crunch
Circuit Training 2
3 rounds of:
20 Mountain climbers
10 Push up with row
20 Squat, slowly nice and deep
12 Narrow arm "Tricep" push up
20 alternating jumping lunge
20 Spider-Man plank
20 Superman plank
15 Burpees
Static plank,
Circuit Training 1
3 rounds of:
10 Push up thrusts
10 Squat thrusts
12 Tricep dips
10 single leg push ups (5 left then 5 right)
20 alternating lunge
12 diamond or narrow arm push ups
20 calf raise
20 plank rotation, alternating
20 v-sit
20 bicycle nice and slow
Walnut Chicken Slices
Moist, full of flavour and economic. Make extra by all means, they don't dry out if you wrap in tinfoil and are perfect to tear in bits for a salad the following day.
Ingredients.
2 chicken breasts cut into slices, thickness a good cm or so.
100g walnuts, blitzed to very fine chunks but not powder.
1 tsp ground cumin.
1 tsp ground coriander.
1 tsp ground paprika (hot if you like it).
1 tsp ground cinnamon.
Pinch of ground cloves.
Freshly ground black pepper to taste.
Method. Preheat ...
Swordfish with Lemon and Caper Sauce
Tangy, buttery and ready in minutes!
Ingredients.
2 thick Swordfish steaks.
2 tbsp oil of your choice.
1 tbsp butter.
1 generous tbsp of capers plus 1 tbsp of the juice.
Zest and juice of 1/2 an unwaxed lemon.
Freshly ground black pepper.
Freshly chopped parsley.
Method. Heat and non stick frying pan and add oil.
Sear the steaks for about a minute either side. Take out and leave to rest. The flesh should be opaque all the way through, don't over cook the fish.
Scrape ...
