The No-Equipment Workout for Seafarers

Finding the time and space to exercise is sometimes difficult. For seafarers, strength-training resources may be limited, and while not having access to such equipment makes the process harder, it does not make it impossible. Crew members aboard cargo ships, oil rigs, and offshore platforms are no strangers to strenuous activity, as they live a very hands-on lifestyle as it is. For this reason, a body-weight circuit routine is the best possible selection for maintaining a strong body while also improving performance on the job. Circuit training is an easy concept to understand. One cycle contains a sequence of exercises, each performed in succession with little rest in-between. Once all exercises have been performed, the cycle is repeated. There are many ways to organize such a workout -- substituting movements and alternating repetitions -- but it’s always a good idea to move back and forth between upper and lower body exercises. In doing so, you allow for certain areas of your body to rest without ever truly letting up. As a result, the workout becomes highly cardiovascular, meaning that it is useful for those targeting a low body fat percentage. Circuit training is a great no-equipment workout choice for seafarers abroad. Body weight movements optimize functionality, which means that over time, workers will become particular nimble in the workplace. Depending on what equipment is available on the cargo ship, offshore platform, or oil rig, one can throw in a few extra exercises incorporating some form of resistance (i.e. a dumbbell, heavy box, steel rod, etc.). By chance, if there is somewhere one can do a pull-up, it would be the single best exercise to add to the workout routine.

The Workout Routine

  Spend 45 seconds on each exercise, completing as many repetitions as possible. With the last 15 seconds of each minute, transition into the next exercise. Once 45 seconds becomes too easy, increase the difficulty by adding plyometric movements* -- that is, jump squats, clap push-ups, etc. It is important to add variety to your workouts for optimal effect, so if there are any exercises you wish to change, do so accordingly. Keep in mind, however, balance between major muscle groups is very important, so do not favour a particular set of exercises.**   1)      Begin with a warm-up: jumping Jacks, running on the spot, shadow boxing (pick one at the beginning of each cycle) 2)      Lunges 3)      Push-ups 4)      Mountain Climbers (see image below) 5)      Squats 6)      Burpes 7)      Leg Raises 8)      Plank (side or front)

The Marine Approach:

  The marines take circuit training to a whole new level. The goal for a marine-styled circuit is to maximize your repetitions for pull-ups, push-ups, and sit-ups. Cycle these three exercises until muscles are fatigued, incorporating other aerobic movements such as skipping, running, or biking. Maintain a ratio of one pull-up to two push-ups to three sit-ups. This will add muscle mass and strength, while also improving one’s cardiovascular endurance.

Recommended Resources

CrossFit Archives Plyometric Explained Bodyweight Workout for Men Bodyweight Workout for Women