This routine needs about two square metres and no equipment. Do it 3–4 times a week. Skip it in heavy weather.
Warm-up (3 minutes)
March on the spot, arm circles, gentle hip and shoulder rolls.
Circuit (3 rounds, 10 minutes)
- Squats — 12 reps (hold the bunk frame for balance if needed)
- Push-ups — 8–12 reps (against the bulkhead or desk to make it easier)
- Reverse lunges — 8 per leg
- Plank — 20–40 seconds
- Glute bridges — 12 reps
Rest 30–60 seconds between rounds.
Cool-down (2 minutes)
Stretch calves, thighs, hips, chest and shoulders.
Progress gradually
Add reps or a fourth round when it feels easy. See SeaFit programmes for structured plans.
Fitness resources are general educational information and are not individualized medical advice.
SeafarerFit provides educational information, health calculators, screening tools and medical-examination preparation resources. It does not provide diagnosis, treatment, medical certification or official determination of fitness for sea service.
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