Row (your boat)
If you have access to a rowing machine, then today is your day. I'm going to guess you don't have a rowboat... but if you do, grab those oars and get out on the water! Most of you probably don't have either, so you get to do this workout instead.
| Photo | Exercise | Sets | Reps | Comments | Notes |
|
Row
| 1 | 100 | Use very light resistance for your endurance row. You need to squeeze out 100 reps without stopping. |
|
|
Bent Squat
| 2 | 10 | No break between rowing and the bent squats. Take a 30 second rest between sets of bent squats. |
|
|
Upright Row
| 1 | 30 | Light resistance. Take a quick break after this. |
|
|
|
Row
| 1 | 100 | Lower the resistance and blast out 100 more reps. If the first set was too easy, raise the resistance a bit. If you are short of 100 and can't lower the reistance anymore, switch to bent over rows with a broomstick. |
|
|
Knee Tuck
| 2 | 20 | Jump on your ball (not literally) and do two sets of knee tucks with a 30-60 second break between. |
|
|
Air Squat
| 2 | 25 | Finish strong with two sets of 25 squats, or one set of 50. Once you get to 50, try to do more if at all possible. |
|
|