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!
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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!
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