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SMALL SPACE, NO KIT

Cabin workouts for two metres of floor.

A bunk, a bit of carpet and a door that doesn’t quite close. That’s the room most people actually train in — crew cabins, hotel rooms, spare bedrooms. These sessions are written for that space, not scaled down from a gym program.

No equipment required, no impact, no noise, and progression that keeps working month after month.

Start your 14-day trial

Pick a window, get a full session

10 minutes
Hinge, push, squat, brace. Four movements, three rounds, no equipment.
20 minutes
Full-body strength with tempo and pauses, plus a short core finisher.
25 minutes
Strength block plus a mobility flow for hips, thoracic spine and shoulders.
15 minutes recovery
Floor-based decompression for the lower back after a long day on your feet.

How progression works without weights

01
Slow the eccentric
Three to four seconds lowering turns an easy press-up into a genuine strength set. The app cues the tempo with distinct tones so you never watch the screen.
02
Shrink the base
Two legs becomes split stance becomes single leg. Same movement, far more load through one side.
03
Add a pause
A two-second hold at the hardest position removes momentum and exposes the weak range.
04
Extend the range
Elevate the hands or drop the hips further and the same rep count gets substantially harder.

Common questions

How much space do I actually need?

About two metres by one metre — roughly the floor beside a bunk. Every movement in a cabin session is either standing in place, kneeling or lying down, so you never travel across the room.

Can I build strength with no weights at all?

Yes, for a long while. Tempo, range of motion, unilateral loading and pause work all raise difficulty without adding kilos. When you do get access to dumbbells or a marina gym, the app switches the same program over to loaded versions.

How do I train quietly?

Quiet mode removes jumping, dropping and impact. Sessions stay to controlled tempo work, isometrics and floor-based movement, so nobody in the next cabin hears a thing.

How long should a cabin session be?

Fifteen to twenty-five minutes is the sweet spot. Choose your window in the app and the session is built to fill it, prioritising the highest-value work first.

Train tonight, in the room you’re already in.

7 days free, then €8.99 a month (founding rate). Yacht crew: €6.99. Cancel any time.

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For yacht crew · How it works · Pricing