I am serving in the navy on a ballistic missile submarine.
I typically go on two 80-day deployments a year. While underway, all of my training progress is lost. I sit in front of my panel for 6 hours while on watch (sometimes twice a day). The rest of my day is filled with department training, drills, and maintenance. I am lucky if I get more than 5 hours of sleep. Additionally, we cannot keep any fresh food on board, so most of the food I eat is processed and fried.
I am looking for some sort of workout routine that can minimize how much I degrade during each patrol. I can usually afford to work out 2-3 times a week for about 45 minutes to an hour. We have dumbbells, a treadmill, and a pull-up bar on the sub. Does anyone have any suggestions or work out plans that could help me sustain my fitness during each deployment? I would appreciate any input.