Sailing Team Workout

	B	C	D	E	F	G	H	I	J	K	L	M	N
1		A. Full Body			B. Ground			C. Cardiostravaganza			D. Heavy Lift
2		Warm Up	Cardio/Flex	Strength	Warm Up	Cardio/Flex	Strength	Warm Up	Cardio/Flex	Strength	Warm Up	Cardio/Flex	Strength
3	8-12 Reps each --> 30 sec - 1 min rest after each cycle (3 total cycles)	Knees to Armpit Pushups			5 Power Sun Salutations	<-- modify form as needed, but keep good pace/count		Four Square Hop	30 seconds each direction, each leg		Back Extensions (Ground)
4		Lunges			Back Extensions (Ground)	Hold each for 3 sec		Prisoner Squats	8-12 reps		Bird Dogs
5		Small to Large Arm Circles	30 seconds each direction		Bird Dogs	Hold each for 3 sec		Small to Large Arm Circles	30 seconds each direction		Lunges
6		Burpees			Knees to Armpit Pushups			Burpees
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8	Assigned Reps --> 30 sec - 1 min rest in between sets (3 total cycles)	30 Seconds	Bench Jumps		1 "complex" (5 reps inside complex)	Plank Complex		30 Seconds	Jump Lunges		5-7 Reps	Floor Glute Up Downs
9		3+ to Failure	Pull Ups		15	Bike Crunches		30 Seconds	Bench Jumps		15	Bike Crunches
10		30 Seconds	Air Chair		5-7 Reps	Floor Glute Up Downs		30 Seconds	Air Chair			8-12 Reps	Weighted Lunges
11		5-7 Reps per motion	Plank Complex		5-7 Reps	Ball Leg Curl		30 Seconds	Mountain Climbers			8-12 Reps	Flat (Bench) Press (Dumbell or Bar)
12		15	Bike Crunches		30 Seconds	Mountain Climbers		3+ to Failure	Pull Ups			5-7 Reps	Squat
13			5-7 Reps	Thruster (Dumbell or Bar)		5-7 Reps	Tricep Overhead Extensions		30 Seconds each direction	Weighted Arm Circles		5-7 Reps	Dead Lifts
14			5-7 Reps	Dumbell Row		5-7 Reps	Back Extensions (Weighted)		8-12 Reps	Weighted Lunges
15						5-7 Reps	Dumbell Row
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17	EXAMPLE: 1 cycle = (30 sec of Bench Jumps, rest, 3+ Pull Ups, rest, 30 sec Air Chair, rest, 5-7 Plank Complex reps, rest, 8-12 Bike Crunches, rest) Then repeat for 3 total cycles.								All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this spreadsheet or associated links are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform you perform at your own responsibility and at your own risk. Neither its creator nor participants or any affiliated organization therein make no warranty of any kind in regard to the contents of this website, nor its links including, but not limited to, any implied warranties of merchantability or fitness for any particular purpose. The editors, authors and or publishers of this website are not liable or responsible to any person or entity for any errors contained in this website, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained within. None of the techniques and exercises presented on this website and hyperlinks contained therein at date of posting are intended for persons under 18 years of age.
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