ROWING WORKOUTS

johnnysfit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider

 

 

JUNE 24

5 x 10 min with rate increase / 4 min easy

Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period

June 23

4 x 15 min / 4 min easy

Row four 15 minute pieces. Row for four minutes at light pressure between each piece

JUNE 19, 2018

Indoor Rowing Workout

5 x 750m / 1 min easy

Row five 750 meter pieces. Row for one minute at light pressure between each 750.2 x 12 min / 6 min easy

Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

60 minutes with rate changes every 5 minutes: 22-24-26-24-22

Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.

june 11

3 x 750m / 2 min easy

Row three 750 meter pieces. Row for two minutes at light pressure between each 750

 JUNE 10

5000m with rate changes every 1000m: 26-24-22-24-26

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

MAY 27

500 METERS  ROW

50 KB SWINGS 

400 M ROW 

40 KB SWINGS 

300 M ROW 

30 KB SWINGS  

200 M ROW 

20 KB SWINGS 

100 M ROW 

10 KB SWINGS 

300 M ROW 

30 KB SWINGS 

200 M ROW 

20KB SWINGS 

What Does a Rowing Machine Do For Your Body?

“What does a rowing machine do for your body?”

Is this the thought that runs through your mind as you walk past one in the gym?

Each piece of equipment in a gym has a specific purpose for your body.

So you begin to go through each piece.

Free weights and weight machines are for strength training. Treadmills, ellipticals and bikes are for cardiovascular exercise.

But rowing machines? What is their purpose?

If you don’t know, you’re not alone! Apparently most people are unaware of what it does for your body because I rarely see anyone in a health club using them.

Simply put – a rowing machine is your body’s best friend. They give your entire body a thorough workout inside and out (literally).

Here’s a short list of what a rowing machine does for your body:

A Rowing Machine Provides a Full-Body Workout

One of the rowing machine’s claims to fame is it’s fantastic for working out your whole body.

Your upper and lower body are required to complete a full rowing stroke. This is a good and bad thing depending on how you look at it.

It’s a good thing because you’ll be getting a solid workout that’s guaranteed to get you sweating.

It’s a “bad thing” because unlike an elliptical, you can’t cheat! Meaning, on an elliptical you can let go of the handles to give your arms a rest but still “keep going”.  On a rowing machine, you must use your entire body to complete a full stroke every time!

Okay, it’s not really a “bad thing”! It’s really a good thing since the rower forces you to give it your all, the whole time, without taking any shortcuts!

A rowing machine is one of the few machines on the market that truly works out your entire body.

Muscles Worked on Rowing Machine

The images below highlight the phases of a rowing motion and the muscles engaged during a single rowing stroke

The “Catch”- Muscles worked:  Erector Spinae, Gastrochnemius and Soleus, and Hamstr

Start of The “Drive”-  Muscles worked:  Erector Spinae, Rhomboids, Quadriceps, Gastrochnemius and Soleus, and Hamstrings

The “Drive”-  Muscles worked:   Erector Spinae, Rectus Abdominus, Triceps, Rhomboids, Deltoids, Trapezius, Pectoralis Major, Wrist Extensors and Flexors, Quadriceps, Glutes, Hamstrings, and Gastrochnemius and Soleus.

WORKOUT [ GO TO WORKING VIDEOS ]

WARM UP 5 MIN DO FOLLOWING EXERCISES IN THE ORDER SHOWN 

ROW 100  METERS 

10 BODYWEIGHT SQUATS  

ROW 200 METERS 

10 BODYWEIGHT SQUATS 

20 ALTERNATING REVERS LUNGES  

10 KNEELING BICEPS CURL TO OVERHEAD  PRESS 

DO 3 TOTAL ROUNDS RESTING WHEN NEEDED