Sailing Team Workout
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
BCDEFGHIJKLMNVWXYZAAABAC
1
A. Full BodyB. GroundC. CardiostravaganzaD. Heavy Lift
2
Warm UpCardio/FlexStrengthWarm UpCardio/FlexStrengthWarm UpCardio/FlexStrengthWarm UpCardio/FlexStrength
3
8-12 Reps each
-->
30 sec - 1 min rest after each cycle
(3 total cycles)
Knees to Armpit Pushups5 Power Sun Salutations<--
modify form as needed, but keep good pace/count
Four Square Hop30 seconds each direction, each legBack Extensions (Ground)
4
LungesBack Extensions (Ground)Hold each for 3 secPrisoner Squats8-12 repsBird Dogs
5
Small to Large Arm Circles30 seconds each directionBird DogsHold each for 3 secSmall to Large Arm Circles30 seconds each directionLunges
6
BurpeesKnees to Armpit PushupsBurpees
7
8
Assigned Reps -->
30 sec - 1 min rest in between sets
(3 total cycles)
30 SecondsBench Jumps1 "complex"
(5 reps inside complex)
Plank Complex30 SecondsJump Lunges5-7 RepsFloor Glute Up Downs
9
3+ to FailurePull Ups15Bike Crunches30 SecondsBench Jumps15Bike Crunches
10
30 SecondsAir Chair5-7 RepsFloor Glute Up Downs30 SecondsAir Chair8-12 RepsWeighted Lunges
11
5-7 Reps per motion
Plank Complex5-7 RepsBall Leg Curl30 SecondsMountain Climbers8-12 RepsFlat (Bench) Press
(Dumbell or Bar)
12
15Bike Crunches30 SecondsMountain Climbers3+ to FailurePull Ups5-7 RepsSquat
13
5-7 RepsThruster (Dumbell or Bar)5-7 RepsTricep Overhead Extensions30 Seconds
each direction
Weighted Arm Circles5-7 RepsDead Lifts
14
5-7 RepsDumbell Row5-7 RepsBack Extensions (Weighted)8-12 RepsWeighted Lunges
15
5-7 RepsDumbell Row
16
17
EXAMPLE:

1 cycle = (30 sec of Bench Jumps, rest, 3+ Pull Ups, rest, 30 sec Air Chair, rest, 5-7 Plank Complex reps, rest, 8-12 Bike Crunches, rest)

Then repeat for 3 total cycles.
All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this spreadsheet or associated links are not intended to be professional training advice.

Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly.

All exercises you perform you perform at your own responsibility and at your own risk. Neither its creator nor participants or any affiliated organization therein make no warranty of any kind in regard to the contents of this website, nor its links including, but not limited to, any implied warranties of merchantability or fitness for any particular purpose.

The editors, authors and or publishers of this website are not liable or responsible to any person or entity for any errors contained in this website, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained within.

None of the techniques and exercises presented on this website and hyperlinks contained therein at date of posting are intended for persons under 18 years of age.
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...