Row at a fast pace for 20 minutes, take 30 seconds of rest and then repeat.Ģ0 minutes of work at a high intensity. As many rounds as you can of the following.Ĥ0 minutes of work, doing two 20 minute high intensity sessions. Row at a speed that is comfortable for the duration of 30 minutes.ģ0 mins. Row at a comfortable speed until you reach 1500 meters on the machineģ0 mins of low intensity work. Incorporate floor exercises and take 30 seconds rest in between exercises.ĭistance challenge. Workout for 24 - 32 minutes, completing 3-4 rounds of the following. Row at a comfortable speed until you reach 1000 meters on the machine. Take 30 seconds rest and then repeat.Ĭomplete another distance challenge. Row at a fast pace for 15 minutes without stopping. Workout for 30 minutes, doing two rounds of 15 minute, high intensity work. Workout for 36 minutes, completing six rounds of the following: Row at a comfortable speed until you reach 750 meters on the machine. ![]() Take a 30 seconds rest and then repeat.ĭo a distance challenge. Row at a fast pace for 10 minutes without stopping. Workout for 20 mins, doing two rounds of 10 minute, high intensity work. Row at a speed that is comfortable for the duration of 25 minutes. ![]() The best foam rollers can help.Ģ5 mins at low intensity. REST DAY! Be sure to take some time to recover and soothe sore muscles to ward off the dreaded DOMS. ![]() Incorporate the outlined floor exercises and take 30 seconds rest in between exercises. Workout for around 24 to 32 minutes, completing 3-4 rounds of the following.
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