These exercise programmes don't require a gym membership, or special weights, they are free and you can do most of them right at home.

For Pullups, try your nearest school or local park, most of them have a jungle-gym or pullups bars that you could use.

All of these exercises will help with your performance and strength out on the water.

Just set aside 10-15mins in the morning or afternoon, and go for it. You can alternate the challenges, situps one day, pushups next day to give you some recovery time and variety.

Why not have a challenge amongst your team, do a test at the end of each month and see who has been doing their pre-season homework.

And if you have one of those flash android or iphones, you can download apps that will record your history and prompt you through the workout.

200 Situps
http://www.twohundredsitups.com

100 Pushups
http://hundredpushups.com

200 Squats
http://www.twohundredsquats.com

20 Pullups
http://twentypullups.com

150 Tricep Dips
http://www.onefiftydips.com