Maria’s Sailboat Travel Workout

We have a sailboat in the San Juan Islands in Washington and when we are on it I like to keep up with my workout. The workout below is a simple workout that I can do on the sailboat, at the dock or on shore with minimal equipment. I keep a set of exercise bands on the boat and pull out two paper plates. I’ve recently added a foot and leg stretching strap to my equipment collection. It has a heel cradle that allows for a comfortable fit into the strap and is ideal for stretching my foot, calves, hamstrings, quadriceps and inner and outer thighs.

Even if you are not boating, this makes a nice workout for travel!

My workout travel bag ready to be packed for a weeklong sailing trip.I also take my TRX with me for an even more intense body sculpting session. At our sailing destination I look for a spot to anchor it, on a tree, playground equipment or post and enjoy the change of scenery for my workout. See my blog post here for a complete demonstrated TRX workout. And see this post for a workout with links to video demonstrations.



I use all the items above when I travel. The Intey Pullup Loop Bands are great resistance for a variety of exercises to work arms, legs, back and glutes.

And the Black Mountain is a gym in a bag! It has bands of various tensions, a door anchor, handles, an ankle strap and an instruction booklet. For a complete workout using these bands go to this post. 

Using the foot stretch strap to stretch my hamstrings.

Body Weight, Loop Band and Paper Plate Sailboat Travel Workout

Instructions: Initially, try each exercise and see if it works on your boat and see if the exercise seems appropriate for you. If one exercise just doesn’t work, omit it. There are plenty others to challenge you!

I do not have instructions for every exercise but I think most you will be able to find on the internet. For subsequent workouts,  go through each of the exercises at least once. If you’d like more, do it again!

The first workout can be done in the boat using a large or the small yoga knee pad. I typically will do this when our boat is motoring to our next destination. The second workout is one that I do on shore using a picnic table. I have found I do not like to take a yoga mat to shore but you certainly could and do the Boat Workout.

In Boat or on Yoga Mat

There are several ways you can do this workout. 1) as a circuit aiming for 12 reps each 2) as a HIIT aiming for 30 seconds each 3) as a superset, pairing two exercises, performing 2 sets of 12 each then moving on to the next pair.

Front Arm Running Jacks

Arm Circles

Leg Swings

Standing Opposite Elbow to Knee Touch

1 Leg Step Squat on Step

½ Jacks (Just the legs, there isn’t enough room overhead in the boat to do hands too!)

Pushups with or without paper plates

Bridge with Reach

Crab with Reach

Split Stance Kneeling Adductor

Frog Squat

Dirty Dogs

Single-leg Cross-body Punches

High Knees

Forward Leaning Lunge

Pillar Bridge with rotational reach (Pillar Plank with one arm reaching for ceiling)

Side Plank Leg Lifts

Glute Lifts on bench or step

Justin Tucks

Bulgarian Lunge

Crab Toe Touch

Pillar Plank to forearm plank

½ Kneeling Twist

Y, T, I, W. 4 reps each with 8 second hold

Prone Shoulder extension (palms up, arms by side & lift)

Prisoner Squats

Seated Shoulder W

Diagonal Arm Lift from knees

Fire Hydrant

Thoracic Rotations

Seated Bench Windmills


Serratus Press

Paper plate hamstring curls

Lunge with paper plate

Open Books

Low Ab March

Bird Dog

Cat Camel

Foot Prints, aka, glute heel presses

Mt. Climbers

Reach, roll, lift and hold

Scap Retractions prone

Stretch: Chest, IT, Calf, Hip Flexor, Piriformis, Quad, Ham, Child’s Pose, Pigeon, Child’s Pose with hands on bench

 Picnic Table Workout (No Mat Required)

Justin Tucks

Cook Squats

Arm Circles

Leg Swings

Squat and Reach

Jumping Jacks

Single-leg Cross-body Punches

Skater Jumps

8 high knees to Jump tuck

Seated Shoulder W

1 Leg Squat Touchdown

Windmills, Standing or sitting

Romanian Deadlift with hop

Scap Retractions Standing

Monster Walks with Loop Band around thighs or ankles

Split Squat or Bulgarian

Balance Triplanar Foot Taps w band around lower thighs

Pushup on Bench

Forward Leaning Lunge

Triceps Dips

Prisoner Squats

Serratus Press on bench


Quad, Ham, Chest, IT, Calf

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Client Success Story: Joetta


Decreased body fat:  7.3%

Decreased weight: 29.8 pounds

Decreased inches:  17.75 inches

Strength increased!  Pushups from 30 to 62!

Dropped three sizes from a size 14 to a size 8

When Joetta initially called me she told me it was time to conquer the weight and fitness issues she had battled for the last five years. Joetta held on to the weight she gained from her two pregnancies, citing her demanding job as being the biggest factor keeping her from being able to devote much time to herself.

How she did it: Joetta’s “no excuses” attitude helped her shed the pounds. With my program for weight loss, she learned all about healthy foods and healthy portions. She started eating smaller portions and more vegetables. She used an online food journal so I could help her improve nutrition habits. Lunches out with coworkers were a daily challenge which she has conquered. She has learned to “just say no” to the foods she really doesn’t want. She is more discriminating about what foods she chooses to spend her calories on and has learned that portion control is key.

Lacing up her running shoes also helped Joetta kick 30 pounds to the curb. She signed up for a half-marathon and began logging serious miles. She worked her way up steadily, and has since completed a half marathon and plans on doing more.

Joetta says that now she is more conscious of making time to take care of herself with healthy food and allotting time for exercise.

With her weight loss and fitness improvement she has lots more energy. Before working with me she says she was frequently too tired to exercise. Now she likes running several times a week and goes to spinning classes at the gym. She works out with me one or two days a week doing weight. She also enjoys exercising with the TRX suspension system that I have in my gym. She purchased one for home, I created a program for her and she enjoys doing a TRX workout at home.

One of her favorite pastimes now is shopping for new clothes and wears things she wouldn’t before.  And she says she is looking forward to kicking husband’s butt skiing this winter.

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