On International Talk Like a Pirate Day, why would you ever want to workout like you do every other single day of the year? Whether it’s CrossFit, strength training on machines, or with free weights, doing an endurance workout, or something at home, we all know that you’re going to do the same workout as always. Why? How about this… today, we do something FUN. ARRRRR you interested yet?
Pirates and ninjas… everyone loves them. You do, or your kids do so you do anyway. Pirates, unfortunately, have a bad reputation BUT what you don’t ever think about is… are pirates in good shape? Sure, they drink a lot of rum, but they actually must be really fit. Imagine swimming, rowing, and sword fighting all day. Maybe they didn’t do it all day, but carrying all those barrels of rum around couldn’t have been easy! And if you think about, look at Captain Jack Sparrow and Will Turner in Pirates of the Caribbean. Pretty fit, right? So let’s give this a shot. (No pun intended… pirate’s pistol. Shot. Get it?)
I should have to walk the plank for that bad pun but instead, let’s workout like a PIRATE!
- Target Areas: Full body
- Intensity: Medium to high, based on rest. 15 seconds between exercises for high intensity, 30 seconds for medium intensity.
- Duration: Either 32-60 minutes (4 full rounds for medium intensity or 8 full rounds for high intensity)
- Equipment Needed: Two evenly weighted objects (dumbbells are ideal), a comfortable surface, a stopwatch (or interval timer), and a pirate’s swagger.
What do you do? It’s simple! For the medium intensity workout, perform 30 seconds of repetitions without stopping and then rest for 30 seconds. Perform the next exercise, in the same pattern and complete 4 rounds of the whole circuit. That means you will perform each exercise a total of four times. Also, make sure to rest for an extra minute at the end of the final exercise in each set.
For the high intensity workout, perform 45 seconds of repetitions without stopping and then rest for 15 seconds. Perform a total of 8 rounds. Rest for an additional 30 seconds at the end of the final exercise in each set.
1. Walking the Plank: First, assume the standard plank position. Then walk out your plank akin to an army crawl, while flexing your abs and holding a tight core but keeping your toes in place. Keep your hands under your shoulders, and slowly walk them out as far as possible in front of you, maintaining shoulder width positioning. Then walk them back in and repeat.
2. Crack the Coconut: Grab your weighted objects and raise them up over your head like you’re grabbing a coconut from a tree. Then bring it downwards in front of you and towards your hips, like a kettle-bell swing. Once you crack that coconut open, bring it right back over your head to grab another one because you’re a thirsty pirate. Control the range of motion and if your shoulders hurt, decrease your range of motion. It’s all about that control of muscle.
3. X Marks the Spot: Jumping JACK SPARROWS! You’ve found your treasure and now you’ll celebrate by jumping for joy. Coordinate your upper and lower body to work in unison. Go from an I position to an X position and don’t overextend your legs to the side. You want to work on quick feet and agility here if you can.
4. Sword Slash: Someone wants that treasure but you’ll defend it! Take those weighted objects and raise them up like a front deltoid raise. When your arms are parallel to the ground, move them outwards to form a T. Control these reps in order to isolate the movement in your shoulders. Don’t rush it, control your muscles.
5. Treasure Chest Lifts: The equivalent of a deadlift, as you pick that treasure up. If you have a heavier object, that can work, or you can get more reps in with the lighter weights. Use those weighted objects: drop them on the ground with perfect deadlift form and spinal alignment. Then pick them up and continue, engaging your lower body, especially that posterior chain. (The back of your legs.)
6. Row YER Boat: To make these extra pirate-like, we’ll make them push-up position rows. Hold that tight yoga plank and perform an isolated row with your left arm, then you right arm. Don’t let that plank bend or break!
7: Abandon Ship: With your weights in your hands (since they’re your treasure) perform a squat jump. You’re taking your pirate’s booty off ship. Make sure you land gently and control every repetition.
There it is— I hope this workout is worth as much to you as a whole chest of buried treasure! Make sure to have fun and MOVE on International Talk Like a Pirate Day. This can be fun for the whole family, group of friends, and co-workers!
And remember… you can always have some rum afterwards. 🙂