The Pirate Workout

Hey you scallywags! No more hogboshing around the deck swabs; it’s time to earn your eye patches! This here is called "The Pirate Workout" and if you’re looking for a fun and rewarding upper body workout, you should be all over this like a croc on Captain Hook. All you need for this four-exercise workout are small dumbbells and the snarl that only a buccaneer can produce. It will work your shoulders, biceps, triceps, back and chest and is perfect for beginners, up to experts.

It doesn’t matter if you are a male or female pirate, this workout is for you. This here Pirate Workout is suitable for weights as small as a few pounds or as heavy as you want to go. No need to scream out "AARGH!" after every repetition. We’re just here to improve our physical fitness while making it fun, and this applies to everyone.

Galley Rowing
The first exercise is Galley Rowing. In the real world it’s known as One-Arm Dumbbell Rows. Galley Rowing will work your shoulders, triceps, and back like nobody's business.

Winged Parrot
Now don’t get your feathers all ruffled for this next exercise. This is for when you run your own ship with a parrot on your shoulder, helping you guide the troubled seas. It’s otherwise known as Dumbbell Lateral Raises and will mainly work your shoulders.

Walking the Plank
Now, for the moment that all pirates face at some point–being told to walk the plank. This exercise, also known as The Plank, is a very challenging exercise, working seemingly the entire body and mind, especially your abdominals and shoulders.

Treasure Lifts
Otherwise known as Bicep Curls, this is the most rewarding part of being a pirate, the moment when a big ole’ chest of gold and jewels is all yours. By practicing your treasure lifts, you'll strengthen your biceps!

To view, print, or add The Pirate Workout to your Fitness Tracker, click here.

There ye have it, The Pirate Workout! I am now officially promoting all of you from swabs to mates. Congrats on a successful workout and feel free to use The Pirate Workout whenever you are in the mood to pillage the high seas and go on a hunt for buried treasure. Enjoy!

The above exercises were selected by Joe Downie, Certified Personal Trainer and Fitness Coach.