Girls Workout Onboard! (Full-Body Boat Workout) #fitness
Just a few salty girls making the most of our floating gym… minus a few wobbles and lots of laughs, it’s endless blue views as we break a sweat out here in the beautiful Mariana Islands!✨ I’ve dropped the full workout below! Super keen to hear what you guys think of this one, let me know in the comments below 😉
~ Full-Body Boat Workout ~
🍑 GLUTES & LOWER BODY
Round 1: Activation + Strength
Squat with abductor pulse – 12 reps
Low side steps – 12 steps each way
Kickbacks (right) – 12 reps
Kickback pulses – 20
Donkey kicks (right) – 12
Fire hydrants (right) – 12
Fire hydrant pulses – 20
🔁 Repeat on the Left Leg
Round 2: Burnout + Core Stability
Seated banded abductions – 20
Abductor pulses – 20
Calf raises – 3 sets of 20
Round 3: Glute Bridges & Single-Leg Work
Glute bridge – 20
Glute bridge pulses – 20
Single-leg glute bridge (left) – 12
Single-leg levers (left) – 12
Clamshells (left) – 12
Side-lying leg lifts (left) – 12
Rear leg lifts (left) – 12
Kickbacks (left) – 12
🔁 Repeat on the Right Leg
🔥 ABS & CORE
Standard Crunch – 12
Toe reach – 12
Bicycle crunch – 24 (12 each side)
Tuck and extend – 12
Flutter kicks – 12 up and down
Side crunch left – 12
Side crunch right – 12
Seated knee tucks – 12
Russian twists – 12
Mountain climbers – 24 (12 each leg)
Knee to elbow (Spiderman plank) – 24 (12 each leg)
Hip dips (from forearm plank) – 24 (12 each side)
Plank holds – 30 seconds
💪 ARMS & SHOULDERS (Repeat this round 3x)
Push-ups – 10
Resistance band bicep curls – 10
Banded overhead shoulder press – 10
🌊 FINISHER
Fun Cardio (20mins) run/swim/bike/dance!
Just a few salty girls making the most of our floating gym… minus a few wobbles and lots of laughs, it's endless blue views as we break a sweat out here in the beautiful Mariana Islands!✨ I've dropped the full workout below! Super keen to hear what you guys think of this one, let me know in the comments below ;)
~ Full-Body Boat Workout ~
🍑 GLUTES & LOWER BODY
Round 1: Activation + Strength
Squat with abductor pulse - 12 reps
Low side steps - 12 steps each way
Kickbacks (right) - 12 reps
Kickback pulses - 20
Donkey kicks (right) - 12
Fire hydrants (right) - 12
Fire hydrant pulses - 20
🔁 Repeat on the Left Leg
Round 2: Burnout + Core Stability
Seated banded abductions - 20
Abductor pulses - 20
Calf raises - 3 sets of 20
Round 3: Glute Bridges & Single-Leg Work
Glute bridge - 20
Glute bridge pulses - 20
Single-leg glute bridge (left) - 12
Single-leg levers (left) - 12
Clamshells (left) - 12
Side-lying leg lifts (left) - 12
Rear leg lifts (left) - 12
Kickbacks (left) - 12
🔁 Repeat on the Right Leg
🔥 ABS & CORE
Standard Crunch - 12
Toe reach - 12
Bicycle crunch - 24 (12 each side)
Tuck and extend - 12
Flutter kicks - 12 up and down
Side crunch left - 12
Side crunch right - 12
Seated knee tucks - 12
Russian twists - 12
Mountain climbers - 24 (12 each leg)
Knee to elbow (Spiderman plank) - 24 (12 each leg)
Hip dips (from forearm plank) - 24 (12 each side)
Plank holds - 30 seconds
💪 ARMS & SHOULDERS (Repeat this round 3x)
Push-ups - 10
Resistance band bicep curls - 10
Banded overhead shoulder press - 10
🌊 FINISHER
Fun Cardio (20mins) run/swim/bike/dance!
Sailing La Vagabonde
We are an Australian couple with the dream of circumnavigating the globe by sail boat… initially having no clue of how to sail. We have now sailed over 90,000nm each across many oceans. Through our videos we hope to inspire others to explore alternative options of living and to spread ocean awareness. With YOUR support we can keep these movies coming every Monday/Tuesday (depending on your timezone) You can support us by: Becoming a Patron - YOU are making these videos possible https://patreon.com/LaVagabonde Making a donation towards our video production through the PayPal link on our website or even purchasing our Sailing La Vagabonde merchandise: http://sailing-lavagabonde.com/ Business Enquiries: http://sailing-lavagabonde.com/contact FAQ What products do we use? https://shop-lavagabonde.com/collections/products-we-use Where can you find our Sailing guide? https://sailing-lavagabonde.com/guide
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