It's the small-space fitness challenge!
May 13, 2014 12:28 PM Subscribe
I need to develop a balanced daily workout for the next six months, specifically designed for limited and somewhat unusual spaces. Assume I have no access to traditional weights or fitness machines of any kind and that level ground and traditional cardio options will be at a premium. What 10 exercises can I do to approximate a whole-body workout?
posted by AnOrigamiLife to Health & Fitness (13 answers total) 54 users marked this as a favorite
It doesn't have to be ten; I just need a clear plan in my head and that may be all I can fit in there...
I'm spending the next six months on a small boat in cold water. I usually like to walk, with occasional jogging or sprinting to raise my heart rate. Are there exercises I can do in place that approximate the walking movements that keep torso, hips and legs well greased? I also like yoga (and may have just enough space to lay a mat outside, albeit on a hard, cold and slightly uneven surface), so you can assume I'm familiar with most poses. I have a collapsible hula hoop and, I think, just enough space to twirl without hitting anything.
There is enough floor space inside (about 2' x 8') to accomplish plank, though at a bit of an incline. I can adapt a handful of yoga poses here, but my outside option will present a more level surface. I could possibly do inclined crunches here if I keep my arms folded against my chest.
We expect to be anchored every night, and so this means I will be able to paddle for up to 30-minute periods in a large inflatable kayak. No swimming; the water is cold. My options ashore will often be steep, wet and rocky, and usually less than 20 yards/meters long. Still, I can imagine doing jumping jacks or lunges here while watching out for bears. Any creative ways to use a paddle for exercises?
I can stretch off and on throughout the day, but I want to aim for a clear daily workout that works all of the major muscle groups--and somehow, sometimes, takes me to a cardio level. Also, I'll usually be wearing bulky clothing with upper layers I can easily shed, and boots that I cannot. I'm completely game to try anything. Are there resources for astronauts, submarine crews, prison inmates? If you are a workout guru, can you prescribe me a basic workout to keep me healthy this summer?