Free Workouts

20 Minute Cardio Rowing Workout

Warm-Up – 3 mins.

Row 3 mins. Easy intensity – strokes per minute (SPM) 22-24
*Focus: On the Order, Power, Timing.

Pressure Test – 3 mins.

1 min. Easy – SPM 24
1 min. Medium – SPM 26
1 min. Hard – SPM 28
*Focus: Look on your monitor’s screen for MPH or Split Time to benchmark each intensity. Remember intensity is created by you, by pushing and pulling harder or easier each stroke. Don’t just think speed back and forth equals intensity.

Break: Stretch – Sit up tall, knees slightly bent, and twist to one side hold for 10 seconds and then switch to the other side and hold. Then hinge forward as if touching your toes. This will give the hamstrings and lower back a good stretch.

Wave 1 – 6 mins.

Using the MPH or Split Time established in the warm-up go to your prescribed intensity and see if you can hold the same MPH/splits in this Wave.

2 min. Easy – SPM 24
2 min. Medium – SPM 24
2 min. Hard – SPM 28
*Focus: Challenge yourself to match or beat your numbers established in the Warm-Up.

Break: Core work with sit-ups on the machine. Maintaining great posture lean back until the core is challenged. Hinge up and down slowly as if doing a small sit-up. Do 15-30. For more challenge raise the arms in front of your chest and brace with the core.

Wave 2 – 6 mins.

1 min. Easy – SPM 24
30 sec. Medium – SPM 24
30 sec. Hard – SPM 28-30
Repeat this sequence 3 more times

*Focus: Challenge yourself to be consistent with your times throughout all sections of the Wave, but go after it for those 30 seconds and get the heart rate up.

Cool Down – 2 mins.

2 min. Easy – SPM 22-24
Focus: On form and attention to breathing.

Rowing Workout


The below endurance-based workout will provide a little guidance and encouragement for your next training session. Just rip this page out or take a photo of it and bring with you to the gym, boat club or anywhere you can find a rowing machine.

Warm-Up:
Spend 5 mins rowing at Easy Pressure 22-26 spm (Strokes Per Minute) with focus on form and technique: using legs first, then the core/back and finish with the arms. Get the timing of 1 count on the way out (the Drive) and 2 count on the way in (the Recovery). Finish warm-up with 1 min. Easy Pressure 24 spm, 1 min. Medium Pressure 26 spm, 1 min. Full Pressure (Hard) 28 spm.

Break 1-2 mins.

Then go:
Wave 1 – 12 min.
1 min. Full Pressure @ 24 spm
1 min. Easy Pressure @ 22-24 spm
2 min. Full Pressure @ 26-28 spm
1 min. Medium Pressure @ 26 spm
3 min. Full Pressure @ 24-26 spm
1 min. Paddle Pressure (very light) @ 22 spm
1 min. Full Pressure @ 26 spm
1 min. Easy Pressure @ 24 spm
1 min. Full Pressure @ 28 spm

*The first half of this Wave is tough, then you get a little break so you can attack the last two individual Full Pressure minutes towards the end.

*Sit up tall, hang on the oar handle every stroke and really try to connect the legs to the drive. Remember, right from the catch, move the handle backwards with the legs, not the arms or back.

Break: 2-3 mins Hydrate/Stretch

Wave 2 – 9 min.
3 Mins. Medium Pressure @ 25-26 spm *Nice and steady
3 Mins. Easy Pressure @ 24 spm *Recovery and technique
3 Mins. Fullressure @ 27-28 spm *Focus is on leg power and consistency. How smooth and powerful can you be?

*Use music to motivate. Pick three 3 min. songs. Match the energy of the song to the intensity.

If feeling brave, have the time or just want to add a little excitement to your life – Repeat Wave 1!

If not, cool-down here and go for all three Waves next time.

Rowing & Plyo Workout


Mix it up a bit with this fun (and painful) workout. All you need is a rower and your own body weight. I love this workout because it hits my personal fitness checklist: it takes my body through multiple ranges of motion, combines strength and cardio, but most importantly it can be done quickly leaving me no room for excuses. Whether a college rower, or just want to look like one, this workout delivers. The equipment may be minimal, but the results… well I’ll let you discover them for yourself.

Row:
1000 m at 80% (this should feel challenging and uncomfortable, but not breathless) Stroke Rate 26-28.
1 min. rest/hydrate
Then do:
20 Burpees – either walk or jump out. Don’t let the torso/spine sag when in plank position.
20 Lunges – alternate sides for a total of 20 and keep the knee from going over the toes.
20 Push Ups – engage the core from top to bottom
20 Squat Jumps – focus on exploding up towards the ceiling and then land softly. If you have any knee issues, don’t jump.
*Overall take very short breaks during each exercise if you need to and then 30 seconds REST in between each one.
Break 1-2 mins

Row: 500m at 85%, Stroke Rate 28-30. Make this one hurt a bit!
1 min. rest/hydrate
Then do:
Exercise set same as above
Break 1-2 mins.

Row: 250m at ALL OUT. Open Stroke Rate.
1 min. rest/hydrate
Then do:
Same exercise set as above, but with more speed and intensity.
Break 1-2 mins.

Need a Swim Workout?


Warm-Up: 400 meters (or yards depending on pool) Freestyle, Easy with focus on technique (again, use the tips above). Depending on ability and fitness level, break this distance into what works for you.

Then Go:
4 x 100m (meters) Freestyle, Medium (challenging, but do-able). Take 60 sec. rest
in between each 100m. Repeat until done with all four.
Break 60-90 sec.

4 x 100m Freestyle, Hard (challenging and uncomfortable). Take 45 sec. rest
in between each 100m.
Break 60-90 sec.

4 x 50m Freestyle, Sprint with 30 sec. rest in between each 50m.
Cool Down: Swim 200m Freestyle or Stroke of choice, Easy. Find the flow and focus on good form.


Free Weight Circuit Workout


More and more studies are showing that “quick and dirty” (under 30 minutes of high intensity interval work) can be super effective in keeping the pounds off and the muscle and tone on. Give this ultra-efficient and effective workout a try. See how easily it works into your work or vacation schedule as you can take it on the road or to your local beach or park. Best part? It’s over in no time!

Warm-Up:
Go through the below exercises for 1 minute each as 40 seconds, easy intensity/ 20 seconds, medium intensity. Bring all focus to form and technique. Performing each exercise at low intensity that you later plan to do with intensity, is a perfect way to warm up the specific muscles needed for that movement pattern.

Workout: 40 seconds “on”/20 seconds “off” of each of the below exercises. The specific order allows one muscle group to recover (a bit) while you attack another. This is how you end up with a truly efficient, yet effective workout. Although this seems to be a “strength” workout executing in this fashion is also cardio building.

Most of you are familiar with these exercises and I am including a few key points to keep in mind. If unclear with the exercise, please feel free to search online or contact me directly. Keep in mind, if you have not been doing similar type work, keep the first go at this around 75% output and do one round after the warm-up. You want to be able to get off the pot the next day!

Burpees: Be sure to brace with the core to support the spine as you walk or jump backwards into plank position.
Squat Jumps: Find a bench or low chair and lower down slowly to just touching the surface. Then explode upwards jumping to the sky. Land softly. This movement is very similar to the leg drive.

Pull-ups: If you don’t know how to do a pull up, then don’t (or email me). Be creative with finding a spot. Monkey bars at the park for example – just check for safety.

Tricep Dips: A bench or rock will do. Find what’s comfortable for the wrists. Elbows should be directly behind the shoulders while bending the elbows and lowering the torso towards the ground.

Jump Lunges: Step or jump forward with one leg, keeping the knee from going forward of the toes. You want the hip, knee and ankle to line up correctly. Again, think about explosive, yet controlled movement.

Push Ups: Keep the focus on bracing with the core to provide spinal support. Chest to the ground and full arm extension.
High Knee Runs: Great cardio and good for improved range of motion in the hip and knee area. Be light on the feet. No hard pounding.

Spider Man: This is fun and perfect core work. In the plank position, alternate slowly bringing one knee at a time to the elbow.

2 mins Recovery
Repeat 1x

Cool Down: Jog/Walk/Swim – 5 mins.

Dryland Training Plan


Even though dryland training isn’t mandatory for all of you, days are short and getting outdoors isn’t always easy or pleasant. So instead of just sitting on the rower for 45 mins. steady state or hitting 5 x 1500m, mix it up a bit with this fun (and painful) workout. All you need is a rower and your own body weight. I love this workout because it hits my personal fitness checklist: it takes my body through multiple ranges of motion, combines strength and cardio, but most importantly it can be done quickly leaving me no room for excuses. Whether a college rower, or just want to look like one, this workout delivers. The equipment may be minimal, but the results… well I’ll let you discover them for yourself.

Row:
1000 m at 80% (this should feel challenging and uncomfortable, but not breathless) Stroke Rate 26-28.
1 min. rest/hydrate
Then do:
20 Burpees – either walk or jump out. Don’t let the torso/spine sag when in plank position.
20 Lunges – alternate sides for a total of 20 and keep the knee from going over the toes.
20 Push Ups – engage the core from top to bottom
20 Squat Jumps – focus on exploding up towards the ceiling and then land softly. If you have any knee issues, don’t jump.
*Overall take very short breaks during each exercise if you need to and then 30 seconds REST in between each one.
Break 1-2 mins

Row: 500m at 85%, Stroke Rate 28-30. Make this one hurt a bit!
1 min. rest/hydrate
Then do:
Exercise set same as above
Break 1-2 mins.

Row: 250m at ALL OUT. Open Stroke Rate.
1 min. rest/hydrate
Then do:
Same exercise set as above, but with more speed and intensity.
Break 1-2 mins.

Pear Sports : Indoor Rowing 101

This workout is available from Pear Sports. So you obviously have some interest in rowing as you are currently reading this description. But I know that anyone who works out regularly has a routine and any deviation from that routine requires a compelling argument as to why, what will it do for me, and will it really change my workout game? The answer to rowing is a big fat yes, on so many levels.

Pear Sports : The Power 15

This workout is available from Pear Sports. If you only have a few minutes to spare, but want to complete a challenging workout, try ‘The Power 15’ by former World Champion rower and Ironman competitor, Josh Crosby. Whether you’re new to rowing or have years of experience, this is the ultimate cross training workout for any fitness level.

Pear Sports : The Classic 30

This workout is available from Pear Sports. Let former World Champion rower Josh Crosby lead you down a rushing river with this 30- minute calorie-crushing workout. Josh will take your strength, endurance, and overall rowing times to new heights. From high intensity intervals to steady endurance work, ‘The Classic 30’ will strengthen 9 major muscle groups, increase your flexibility, and burn up to 400 calories in 30 minutes!

Pear Sports : The Collegiate Crusher

This workout is available from Pear Sports. ‘The Collegiate Crusher’, inspired by Coach Josh Crosby’s days on the Brown University rowing team, will bring your indoor rowing skills and conditioning to new heights. This 36-minute workout starts off with some solid endurance work, then shifts into heart pounding intervals. Technique cues and coaching hone your rowing skills while perceived exertion and stroke rate guide your intensity.

Pear Sports : The Quick and Dirty

This workout is available from Pear Sports. The ‘Quick and Dirty’ is exactly how it sounds ; geared to hit it hard and get it done in 15 minutes! We will be doing a series of high intensity intervals but with controlling our strokes per min delivering solid power with calm focus on the Recovery. You get equal rest in between so you can really deliver the power and pace for each interval.