Kaia Brown

Kaia Brown

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Expedition Core

Expedition Core

Build Functional Core Strength At Sea

On a moving deck, your core is the foundation of every move you make. Whether you are grinding winches, wrestling a heavy sail, or simply maintaining your balance, a resilient core is what keeps you effective and injury-free.
Goal:
Strength
Weight lifting, Functional, Core/Abs
8 weeks program 4 days/week <30 mins
Level:
All Levels
Goal:
Strength
Weight lifting, Functional, Core/Abs
8 weeks program 4 days/week <30 mins
Level:
All Levels
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About the program

Expedition Core is your on-the-go companion for building a stronger, more stable midline without overhauling your entire routine. These efficient 8-minute sessions are designed to layer onto your current training plan. Whether you’re a liveaboard or daysailor, this program helps you develop functional core strength that improves posture, stability, and power in everyday movement. Program Details * Duration: 8 weeks * Frequency: 4 workouts per week * Length: 8 minutes per session * Format: Dumbbells Who It’s For * People who want real, functional core strength * Anyone looking to reduce back pain, improve balance, and train smarter * Sailors who need fast, effective sessions What You’ll Get * Rotational + anti-rotation training * Flexion + anti-flexion training * Isometric holds and dynamic movement * Progressive difficulty across 8 weeks

    Workouts

    W1/D1
    W1/D1
    5.0
    Outdoor, Toning, Intermediate, Abs & Core, Strength
    W1/D2
    W1/D2
    5.0
    Strength, Toning, Abs & Core, Intermediate, Outdoor
    W1/D3
    W1/D3
    5.0
    Strength, Intermediate, Abs & Core, Toning, Outdoor
    W1/D4
    W1/D4
    5.0
    Strength, Outdoor, Intermediate, Abs & Core, Toning

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Kaia Brown

    Coach | Sailor

    I’m Kaia Brown, a Certified Personal Trainer, Nutrition Coach, and sailor in the process of moving aboard our boat, Loki, full-time. I founded New Horizons Fitness to help explorers stay capable, but a recent 6,000-mile delivery passage changed my entire perspective on human performance. I saw firsthand that for sailors, fitness isn't about aesthetics; it's about Physical Autonomy. I’ve watched incredible mariners be forced back to land, not because they lost the passion for the sea, but because they ignored their own "rigging" until it failed. Their bodies became their ultimate limiting factor. My mission is to ensure that never happens to you. I’ve spent the last year refining my methodology to bridge the gap between "land-based fitness" and the gritty reality of life on the water. I’m here to help you overhaul your internal engine and build the resilience needed to stay on the water for another decade. Let’s get blue-water ready.

    Frequently asked questions

    Can I add this to my existing training routine?
    Yes. At less than 10 minutes per session, Expedition Core is designed to be "plug-and-play." You can use it as a standalone daily protocol, a targeted warm-up before a more intense workout, or an add-on to your current program to prioritize your midline stability.
    Do I need a large space to perform these workouts?
    No. Every movement in Expedition Core is designed for a minimal footprint. If you have enough room to lie down or stand, you have enough room for this program. It is specifically engineered for the tight quarters of life under sail.
    Why does the program focus on "anti" movements?
    On a moving deck, your core's primary job isn't just to move. It also needs to resist being moved by the sea. "Anti-rotation" and "anti-flexion" training prepare your body to stay stable while bracing against a swell or grinding a winch, which significantly reduces the risk of lower back strain.
    Is any specialized equipment required?
    In addition to a yoga mat, you'll also need one set of dumbbells or kettlebells.
    Can I access the workouts while I'm offshore?
    Yes. When you purchase the program, you can download the video demonstrations and workout logs for offline use. This ensures that even when you are 500 miles from the nearest cell tower, your training protocol remains accessible.

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