Crew Workout: Fitness with Ropes

In this offering, we are using more appropriate equipment to work your body. So, whether you are a beginner or a seasoned sailor, get ready to battle with ... The Rope!

You will need a rope of about 40-50 feet long, 1.5 - 2 inches thick, or improvising with a dock line is a good alternative. Depending on how much space you have will determine the size of the battle rope used.

After the usual warm up protocol, securely anchor the rope around a bollard and perform each of the exercises for 20-30 seconds with 10 second rest. Repeat 3-5 times. Alternate between crew members to keep the momentum going if a longer rest period is required.

Benefits: Battle ropes are great for functional training, increasing muscle strength and cardiovascular endurance. The short bursts work your entire core, with legs, arms and shoulders getting a thorough blast in a short period. Include these after a run/cycle to really complete your session!

Exercise 1. 'Alternating Wave'

Stand facing the anchor point with feet shoulder-width apart. Take one end of the rope in each hand. Keeping your core engaged, begin to raise one arm to shoulder height and lower quickly back to the start, then raise the other arm to shoulder height. Continue alternating each arm quickly maintaining good form.

Exercise 2. 'Double Wave'

Begin standing with feet shoulder-width apart facing the anchor point. Take one end of the rope in each hand with your arms extended at your side. Bend your knees, engage your core and move both of your arms up and down quickly as possible. The goal is to create a continuous wave throughout the exercise.

Exercise 3. 'Snakes on the Ground'

Stand facing the anchor point with your feet slightly wider than shoulder-width apart holding the ropes at your sides. Bend your knees, bring your arms out wide, move your arms in towards one another and back out rapidly keeping them parallel to the ground. The goal is to make the ropes look like snakes on the ground.

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Mark Healy Fitness Management is a specialist company providing elite health & fitness professionals to private residences and the superyacht industry. They are also an independent design & consultancy company creating health, fitness & spa facilities for both adults and children throughout Europe and across the USA.

Model: Personal Trainer, US Fitness Consultant for MH Fitness Management: Dina Balint