Last updated: July 8, 2025
Build a mind, body, and soul connection on board your boat with these fitness workouts
There really is nothing like the feeling of being out on the water, sun shining, and the gentle breeze mixing with the smell of the sea air. It rejuvenates the mind, body, and soul. Studies have shown that outdoor exercise creates greater feelings of self-confidence, energy, and happiness. Now imagine you had a set of boat fitness workouts you can use to stay fit and healthy while enjoying being out at sea.
Great news: You can easily get the best of both worlds—enjoying your time on the water and moving your body! Little to no equipment is needed if you want to maximize your time and workouts while on the boat.
No matter what type of boat you have, you can easily get in a great workout if there is space to sit or stand. Here are three different workouts you can do:
Resistance Band Workout
Four rounds of four exercises, this time using a resistance band (with or without handles). And again, you can choose to do this by reps or by time.
- 10-15 squats/bicep curls or overhead press: Stand with your feet on the band, a bit wider than hip width. Squat down and then as you stand, engage the glutes and do a bicep curl or raise them straight up for an overhead press. (Alternate sets for more variety.)
- 10-15 cross body pulls: With your feet in the same position or a little wider, cross the handles in front of your body at hip height, then pull them up at an angle so you are engaging your back muscles. Go slow and focus on really engaging all the muscles in your back. Visualize squeezing something between your shoulder blades.
- 10-15 “push-ups”: Wrap the band around a bar, stand in lunge form, and push the handles out like you are doing a standing push-up. Adjust the tension as necessary by moving farther away. Make sure to switch legs on each set.
- 10-15 tricep extensions: With the band still on the bar, continue to stand in lunge form, this time extending the bands straight out from your head as far as you can hold it. Slowly release the bands, forming a 90-degree angle with your forearms, and gently touch your head. Push them back out again and repeat. Remember to alternate legs for the lunges on each set.
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Body Weight Boat Fitness Workout
Three or more rounds of five exercises for a full-body workout/stretch. Either do 12-15 reps of each with a short rest between moves or do each move for 30-45 seconds with a 15- to 30-second rest in between. This is just enough to get your heart pumping and blood flowing.
- 10-15 push-ups (can be done traditional style or modified on knees): Take your time and focus on form.
- 10-15 squats: Again, take your time and focus on form. Make sure to engage your glutes on the way up and hold at the top. Knees stay in line with ankle/feet.
- 30-second to 1-minute plank: Do this on your hands or elbows. Ensure you engage every muscle in your body for the full effect. Add an extra challenge and alternate each knee to touch your elbow.
- 10-15 lunges on each leg: Do one set going forward, one set stepping back, and one set stepping to the side or up on a cooler/bench. Remember to go slow and don’t overextend your knee. Added challenge here: On your last lunge for each leg, hold and do small pulses to the count of 10.
- Incorporate some yoga stretches to wrap it up—warrior poses, downward dog, and forward bend are great!
Medicine Ball Workout
Four rounds of four exercises, using a medicine ball or something that weighs 5-10 pounds. Again, you can choose to do these by reps or by time.
- 10-15 squat and overhead presses: Stand with feet just a bit wider than hip width with the medicine ball held at your chest. Squat down, keeping your knees right over your feet, then as you stand up, engage your glutes and raise the ball over your head.
- 10-15 close-grip push-ups: Get in plank form, engaging all the muscles in your body. Place your hands on top/side of the medicine ball or weight. Slowly lower down into a push-up for three counts and push up for three counts. Remember to breathe and go down to your knees if needed. If the ball feels too unstable with both hands on it, put the ball under one hand, do a push-up, and then pass it to the other hand and do another push-up.
- 10-15 lunge kicks on each side: Do reverse lunges or step up onto a stable bench/cooler. Lunge, then as you raise the medicine ball overhead, kick up your back leg, engaging the glutes and core to keep you stabilized. Repeat on the other side.
- 10-15 ab rotations: Sit on your tailbone with your knees bent, back at a 45-degree angle and core engaged. Grab the ball with both hands and place it at the side of one of your hips. Raise your legs until your shins are parallel with the floor, lean back while continuing to engage your core, and rotate the ball to the other side. Gently tap the ball on the floor and rotate to the other side again. Modification is to keep your feet on the floor.
The key is to have fun and go with the flow. The added rocking of the boat will force you to ensure your core muscles are engaged, making for an even better workout. Take your own fitness level into consideration and make modifications when necessary. The most important thing is to take it slow and focus on form. Visualize the muscles you are working on with each move as this creates a better mind/body connection and has been scientifically proven to increase muscle strength.
So get out there, enjoy your time on your boat with these fitness workouts, and build that mind, body, soul connection!
-by Alison Avayu (see her Instagram here)
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