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Fitness at Sea

Maintain Your Edge: At-Sea Fitness with Coach Kikel

To help Midshipmen maintain their physical readiness while deployed for Sea Year, Coach Kikel from the USMMA Football program has designed a specialized, four-part exercise video series. Tailored specifically for the unique and often restrictive environment of a commercial vessel, these highly effective workouts require absolutely no equipment and are engineered to be performed in tight quarters. By consistently following this progressive training program while at sea, Midshipmen can sustain their strength, agility, and overall fitness levels, ensuring they remain in peak physical condition and are ready to jump right back into action the moment they return to campus.

Day 1

 

USMMA Sea Year Workout 1 - Part 1

This video demonstrates circuits 1 and 2 of a 3-part exercise routine focused on lower body and abdominal fitness.

Circuit 1 exercises include:

  • Bodyweight squats
  • Reverse lunges
  • Heel taps

Circuit 2 exercises include:

  • High knee raise to a walking lunge
  • Stationary lunges
  • Ab bicycles
 

USMMA Sea Year Workout 1 - Part 2

This video continues circuit 2 and demonstrates circuit 3 of this 3-part exercise routine.

Circuit 3 exercises include:

  • Glute bridge march
  • Single leg Romanian Deadlifts (RDLs)
  • Reverse crunch
  • Burbee

Day 2

 

USMMA Sea Year Workout 2 - Part 1

This video demonstrates circuits 1 and 2 of a 3-part exercise routine focused on upper body and core fitness.

Circuit 1 exercises include:

  • Pushups
  • Shoulder taps
  • Sit-ups

Circuit 2 exercises include:

  • Diamond pushups
  • Floor Y raises
  • In and outs
 

USMMA Sea Year Workout 2 - Part 2

This video continues circuit 2 and demonstrates circuit 3 of this 3-part exercise routine.

Circuit 3 exercises include:

  • Triceps stop pushups
  • T raises
  • Plank
  • Rotating mountain climbers

Day 3

 

USMMA Sea Year Workout 3 - Part 1

This video demonstrates circuits 1 and 2 of a 3-part exercise routine focusing on the lower body and core.

Circuit 1 exercises include:

  • Knee raise with a lunge
  • Single leg glute bridge hold
  • Bird dog with a pushup

Circuit 2 exercises include:

  • Squat pulses
  • Reverse lunge with knee drive
  • Alternating flutter kicks
 

USMMA Sea Year Workout 3 - Part 2

This video continues circuit 2 and demonstrates circuit 3 of this 3-part exercise routine.

Circuit 3 exercises include:

  • In and out squat jumps
  • Curtsy lunges
  • Burpee
  • Russian twists
     

Day 4

 

USMMA Sea Year Workout 4 - Part 1

This video demonstrates circuits 1 and 2 of a 3-part exercise routine focusing on the upper body and core.

Circuit 1 exercises include:

  • Pushups
  • Floor Y raise
  • Plank jacks

Circuit 2 exercises include:

  • Side plank bend
  • Pulse Row
  • Hand release pushups
 

USMMA Sea Year Workout 4 - Part 2

This video continues circuit 2 and demonstrates circuit 3 of this 3-part exercise routine.

Circuit 3 exercises include:

  • Inchworm into a pushup
  • Plank up down
  • Pushup with side plank
  • Side plank crunch
Last updated: Thursday, April 23, 2026

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