Rowing Workouts: Fourth of July Workout

 

Try this Fourth of July workout on the 4th or any other day! 1776 meter row warmup, then do: 3-5 rounds: 76 cal row, ski or bike 7 burpees 6 manmakers. Or scale it to make it easier: 1776 meter row warmup, then do: 3-5 rounds 776 meter row, ski or bike 7 push-ups 6 squats 7 jumping jacks 6 sit-ups DONE! #rowingworkout #intervaltraining #indoorrowing #workout

 

Need a Fourth of July workout?  Try this one.  Plenty of meters, but you’ll also get in and out fast, and sweaty.  Here we offer you two versions, pick the one that best fits your fitness level and how hard you want to work.  And, in the spirit of independence, you can choose whether you want to do this on the rowing machine, SkiErg or BikeErg.

 

If you’re doing this outside of the 4th of July season, just change that warmup to 2000 meters and you’re good.  By the way, you should be working hard on the cardio intervals of the main workout.  Keep it in that 70-80 percent effort range of “you can talk but you’d rather not.”

 

 

Sparkle With Glory: Fourth of July Workout A

1776-meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

 

Then do 3-5 rounds of:

76-calorie row

7 burpees

6 manmakers

 

Or scale the workout to make it easier and more inclusive:

 

Sparkle with glory: Fourth of July Workout B

1776 meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

 

Then do 3-5 rounds of the following:

 

776-meter row, ski or bike

7 push-ups

6 squats

7 jumping jacks

6 sit-ups

 

DONE!

 

Get 11 free rowing workouts

Want more workouts like this? Download our FREE #GetFlywheelFit workout set to burn fat and build strength in 25 minutes or less. Do them at home, at the gym, or with your rowing class.  However you do it, you’ll get in, get out, and get on with your day.

 

You might also like:

Our #MeterMonster and #FlywheelFrenzy done-for-you rowing training programs

3 Rowing Machine Workouts to Get You Back On Track

Crossrow workouts

 

Try this Fourth of July workout on the 4th or any other day! 1776 meter row warmup, then do: 3-5 rounds: 76 cal row, ski or bike 7 burpees 6 manmakers. Or scale it to make it easier: 1776 meter row warmup, then do: 3-5 rounds 776 meter row, ski or bike 7 push-ups 6 squats 7 jumping jacks 6 sit-ups DONE! #rowingworkout #intervaltraining #indoorrowing #workout

The World Cup Workout 2018

World Cup Workout: Row your way to fit through the World Cup and have fun doing it! The US may not be in it this year, but that doesn't mean you can't have fun and work up a good sweat. Game on! #worldcup #rowingworkout #rowerworkout

 

 

 

 

 

 

 

The2018 World Cup is here!  So many hours of world-class soccer, SO many hours waiting for something to happen.  Why not set up your rowing machine in front of the TV  and do a World Cup Workout?

 

We know some sports fans who are happy to row stead-state through the whole event.  But a typical soccer match runs around 100 minutes with stoppage time, and, unlike almost any other televised sporting event in the US, no commercials to break it up!

 

We’re all about banning boredom on the erg, so we highly recommend trying it our UCanRow2 World Cup Workout way:

 

THE WORLD CUP WORKOUT

 

PREGAME: While the previews are on, set up your rowing machine with a straight view of the TV so you don’t have to crank your neck upwards or to the side.  After the national anthems, start off with easy rowing for 6-10 minutes at 20-24 SPM.

 

THROUGHOUT THE GAME: Once you’re in your zone, hold a steady pace at 22-24 SPM or lower, but make sure you keep it controlled and don’t get too sidetracked by the TV in front of you.  Remember, hold good technique!

 

UP YOUR WORLD CUP WORKOUT GAME: Once the action begins, every time something happens – a yellow card, goal, injury, etc., – do the following things to keep it interesting.

 

YELLOW CARD – Bad boy! 20-stroke sprint at race pace.

 

CORNER KICK – Drop your stroke rating to 20 strokes per minute or lower for the duration of the play. Remember to s-l-o-w your slide on the recovery to help you row low.

 

SUBSTITUTION – Water break!

 

INJURY – Wish them luck to get back in the game with 10 hard strokes, 20 if the player is taken off the field on a stretcher.

 

GOAL – Celebrate really loud with a big “GOOOOOAAAAALLLLLL!” and then put the handle in the hook and do 10 jumping jacks or burpees.  Get back on the erg and grab a sip of water.

 

PENALTY KICKS – Handle in the hook and do 5 bodyweight squats during each kick.  In between kicks, get back on the erg and row, but don’t strap in (This is a good opportunity to practice rowing with your feet out of the straps).

 

HALFTIME – If you need a break, put the handle in the hook and record your total meters.  That’s the number you want to try to beat in the second half of the game.  Bathroom break if you need it, or grab a healthy snack like a banana or an energy bar.  Make sure to stretch and get back on the erg for the start of the second half.

If you don’t need a break, just keep rowing!  Do 6 rounds of 1 minute hard, 1 minute easy, then just row easy for any remaining time.  Remember to get fluids before the start of the second half.

 

GAME OVER – At the end of the game, record your meters in your online logbook and try to meet or exceed your meters for the next game.

 

Great job, soccer fan!  Hopefully, your team took the WIN!  Got suggestions for other ways to spice up the World Cup Workout row?  Pop down to the comments and share!

 

Need a structured workout plan to help you get your fitness headed in the right direction?  Check out our rowing workout programs Meter Monster and Flywheel Frenzy.

 

Row your way through the next soccer game on TV! Row your way to fit fandom. Game on! #worldcup #rowingworkout #soccer #soccerfan

Row for Good: Rowing-related efforts that need your donation

Row for Good! Find rowing-related efforts that need your donation on Giving Tuesday and all year.

 

It’s Giving Tuesday, a great time to row for good!  In the spirit of the day, here are 4 rowing-related giving opportunities that we’re especially passionate about at UCanRow2.  Efforts large and small, spanning a range of interests, they are all connected in some way to our UCanRow2 family of certified instructors and master instructors.  
 
And, like our instructors themselves, all of these efforts use rowing as a vehicle to make a larger impact on the world. 
 
Please consider donating to these organizations and campaigns, and share this post. Thank you!
 

Meters for Melanoma

 
Benefitting the Midwest Melanoma Partnership. Meters for Melanoma is led by Terry Smythe and her effort to fight mucosal melanoma, a rare, internal form of the deadly “skin” cancer.  Meters for Melanoma sponsors education campaigns at regattas and indoor rowing events around the country.  It also supports fundraisers at gyms and fitness centers throughout the U.S. and Canada. 
 


Cardio for Cohen

 
Cardio for Cohen – A fundraiser organized by certified instructor John Bratton at California Cycle Path in Pittsburgh.  This campaign is raising funds to help pay more than $1 million in medical bills that have been racked up in treating little Cohen’s brain tumor. 
 

Erg Ed

 
USRowing’s America Rows program, which among other things supports the Erg Ed program.  Erg Ed was developed in Seattle with help from UCanRow2 Master Instructor Heather Alschuler.  The program brings rowing machines into schools to get kids excited about rowing.  It is now being run at locations around the U.S.

BRING ROWING TO SCHOOLS

 

Evolv Fitness in Puerto Rico

 
The GoFundMe campaign in support of certified indoor rowing instructor Michelle Gregory’s gym in San Juan, Puerto Rico, which was damaged by Hurricane Maria.  The gym is back open on a limited basis but there are still many bills to pay and equipment that needs to be replaced.
 
 
 
Your contribution to these causes is GREATLY appreciated.  We would love it if you would share in the comments which organization(s) you’ve supported.  Please also share this information with anyone you think would be interested. 
 
Want more UCanRow2?  We send out exclusive information every week in our email newsletter: Workouts, technique tips, playlists, nutrition tips and more.  SUBSCRIBE HERE if you want in! 

Fight Melanoma Cancer – Work Out: Meters for Melanoma 2018 is Here!

Last updated March 31, 2018


Help us beat melanoma, one of the deadliest cancers! Join us on May 5 for Meters for Melanoma, supporting the Midwest Melanoma Partnership. Join us!

 

 

Fight melanoma cancer and get your row on at the same time!  METERS FOR MELANOMA, our annual fundraiser to support research and education by the Midwest Melanoma Partnership is back for a second year, bigger and better than ever.

 

We’ve added prizes – ERGS! – for top fundraisers and, thanks to a $20,000 challenge grant, your donations are worth even more this year.

 

row a little – row a lot

 

REGISTER NOW to either row as an individual, or get your small team (25 or fewer) or large team (26+) together and plan to raise funds and row meters together.  We’ve made the meter distances accessible for pretty much anyone.

 

You can row as few as 500 meters, or 5000 meters, or beyond.  Not into rowing?  Just want to support the cause?  No problem.  You can even donate to register as a Virtual Rower and your entry will count towards the prizes.

 

WIN A ROWING MACHINE, SKIERG or BIKEERG!

 

This year we’re sweetening the pot and giving one individual and one team their choice of a Concept2 rowing machine, SkiErg or BikeErg.  There are minimum fundraising levels to qualify for the erg giveaway, and the number of meters you get matters too.  Check the registration page for details.

 

Sign up before April 3, 2018 and you will have the opportunity to order an event shirt for delivery in time for race day.  People who register later can still order shirts, but they will arrive after May 5.

raise money to fund melanoma cancer research

 

Melanoma cancer is one of the deadliest forms of the disease.  One person dies from it EVERY HOUR.  Think about that: In the time it takes you to finish your workout at the gym, one person has died from melanoma cancer.  On-water rowers and outdoor athletes in general are at great risk for cutaneous melanoma due to their exposure to the sun.

 

 

Prevention is critical.  And much easier than treating this deadly disease, as we at UCanRow2 know all too well.  That makes Meters for Melanoma a labor of love for us.

 

 A very personal labor as you’ll see below if you watch the video from our own Terry Smythe, who was diagnosed with rare mucosal melanoma late in 2013.  [Did you know that melanoma actually has three forms – cutaneous, mucosal and ocular?]

 

 

Meters for Melanoma 2017 from UCanRow2 on Vimeo.

The Basics

WHEN: May 5th-6th, 2018

WHERE: Anywhere you can find a rowing machine, SkiErg or BikeErg!

WHY: To raise funds for melanoma research and awareness. Our goal is to raise at least $20,000 for these activities, which will then be matched by an anonymous donor.

HOW: Grab your team, or sign up as an individual at this link.

NOTE: While it is Terry’s hope that everyone will be active in some way during this weekend, you DO NOT need to row to participate.  Virtual rowers are welcome, too!

 

Questions? Post them in the comments.  Come row with us and help us fight melanoma!

Swing It Out Workout #2

Today’s sweat at the UCanRow2 Bodyshop.  This is a great workout to use with groups of varying fitness levels.  Adjust the effort on the rowing machine and the weight of the kettlebells and voila!  Scaled workout.

 

Swing it out rowing workout - a kettlebell rowing workout to get you sweating

Row for a Cause at Meters for Melanoma

Last updated April 5, 2018

Help us beat melanoma, one of the deadliest cancers! Join us every May 5 for Meters for Melanoma, supporting the Midwest Melanoma Partnership. Join us!

 

Melanoma is one of the deadliest cancers there is.  Someone dies every hour from the disease. Sun-baked on-water rowers are especially at risk for the cutaneous form of melanoma.  METERS FOR MELANOMA was created to support the Midwest Melanoma Partnership‘s work to support research to find a cure.

 

Often melanoma gets mistaken as being solely “skin cancer” that can largely be prevented by minimizing your exposure to the sun’s UV rays.  While melanoma certainly CAN and often does occur on the skin, it turns out that there are two other forms of the disease, mucosal and ocular.  You don’t have to have any sun exposure at all to come face to face with one of the disease’s most aggressive forms: mucosal melanoma.

 

We’ve learned that in spades at UCanRow2 as our own Terry Smythe has been very publicly riding the cancer rollercoaster since late 2013.  Never, EVER one to take things easily or lying down, Terry is taking cancer on with guns blazing, and using her fight as a platform to educate others about the disease.

 

Rowing to Find a Cure for Melanoma

 

Enter METERS FOR MELANOMA, our annual fundraiser to support melanoma research and the tremendous efforts of the Midwest Melanoma Partnership.  Join us each year on May 5 — Terry’s birthday — and row or SkiErg 500 or 5000 meters, you pick.  If you don’t have access to an erg or would prefer to do another fitness activity, feel free!  Do you need a place to row or ski?  Check the links below to find a rower or SkiErg near you.

FIND AN INDOOR ROWER

FIND A SKIERG

 

SIGN UP for meters for melanoma

 

Please join us for some fun on May 5 and make a difference for Terry and everyone else fighting melanoma.  You’ll get a cool t-shirt, and our eternal thanks for helping with a really important cause.  Email us your 500 or 5000 meter time and you might win a cool prize!  Register now and we’ll get you set up.

 

REGISTER NOW

 

 

METERS FOR MELANOMA MEDIA COVERAGE

We’ve been so fortunate to count on the support of our local news media in this effort.  Click below to see the story that TV6 Upper Michigan’s Source did on our effort in its first year.

 

 

Do you have a melanoma or cancer story to tell? Has rowing made a difference in your recovery? Please tell us about it in the comments below, you deserve a shout-out!!

Valentine’s Day Playlist 2016

Grab some tunes for your Valentine's Day rowing workout. Sweat with your sweetie! ucanrow2.com

Need a Valentine’s Day playlist for your indoor rowing workout? We’ve taken the work out of it and put one together for you.  It’s a digital mixtape of upbeat songs about love, although not necessarily “love songs.”  A pretty eclectic mix, we’re happy to say.  Follow the list on Spotify, or listen in on the player below.

The list is always a work in progress, in fact we’ve added songs even since publishing this post!  If you have other tunes you’d like to nominate for inclusion tell us in the comments.  We’d love to add more tunes.

Happy Valentine’s Day!!

The Ucanrow2 We <3 Valentine’s Day playlist

 

Bite This: Candy Themed Halloween Workout

Candy-themed Halloween workout

Candy-crazy season has begun! You can’t walk into a grocery store without seeing row upon row of delicious-looking treats, all of them perfectly packaged with Halloween shapes and colors, and in tantalizingly small servings.  Those fun-size Snickers bars and Reese’s pumpkins couldn’t have THAT many calories, could they?

Well, not if you only eat one or two, but who does that??  We’re more likely to “parent-tax” the heck out of our children’s Halloween candy stashes, sneak two or three or four pieces every day, day after day, and before you know it we’re full-on into the Holidays and it’s Christmas candy calling your name.  We’re not saying don’t eat the candy (ok maybe don’t eat ALL the candy), but a Halloween workout featuring candy that also makes us think first? We’re down for that!

Stop the Madness!

UCanRow2 to the rescue, for Halloween and beyond to help you make smarter choices, or at least think before you bite.  Below we offer two variations on candy-themed Halloween rowing workouts.  One can be done as an individual rower or with a group, the other is a partner workout.  Both will help you burn off a few fun-size bars, or fend off overconsumption with good reminders of how hard torching those calories really is.

Prep the Workouts

For both workouts you’re going to need some Halloween candy wrappers.  Either use the wrappers themselves or tape them on a piece of paper.  That way you can make multiple copies, particularly useful if you’re doing this with a group.  Then you can cut the paper in strips and write the calorie count on each one.

To help you plan and time the workout, know that a 10-second change in 500m split is equivalent to about 100 calories per hour: A 2:30 split is about 650 calories per hour, while a 2:10 split works out to about 850 calories per hour.  A fun-size Snickers has 160 calories, so it will take about 15 minutes to burn at 2:30 and 11 minutes at 2:10.

NOTE: As we’ve mentioned before, we don’t usually like to use calories to track our workouts.  That’s because we don’t want our athletes thinking that the number they see on the screen is an exact reflection of the calories they’ve burned.  The erg’s monitor is more accurate than a treadmill but it’s still more of an educated guess than an exact reading (You can get a better read if you use a heart rate strap, but that’s not completely accurate either.).

Let’s begin!

Halloween Workout #1

Pick one or two pieces of “candy,” either choosing them blind or grabbing your favorites.  Total the number of calories in each piece, then row to that amount on your monitor (press the “change units” button on the monitor until the screen shows calories).

When you’ve hit the calorie target, get off the rowing machine and do:

10 push ups
31 sit-ups

Repeat the above for 2-3 additional rounds if you want more work.  Obviously you can vary the off-erg moves, too, depending on how much variety and challenge you want.

Halloween workout #2 – partner rowing workout

Partner A chooses 1-2 pieces of “candy,” and rows to the total number of calories (Hit “change units” on your monitor until it shows calories.).  While Partner A is rowing, Partner B does a series of moves for a total number of reps that equals the number of calories.  For your fun-size Snickers you might do:

40 sit-ups
40 push-ups
40 air squats
40 jumping jacks

Or if you want to ramp it up you could do:

50 sit-ups
40 burpees
40 air squats
30 push press

 

Sounds fun, right?  And it should certainly help people think carefully about how much candy they really want to tear into. Try the workouts and tell us how you did in the comments.  Did you do them as prescribed, or make up your own variation?  We’d love to hear, too, if you have another favorite Halloween workout.  Need more SkiErg or indoor rowing workouts? Go here and grab one, or find a certified indoor rowing instructor in your area who can take you through an awesome rowing workout.  Happy Halloween, and don’t bite off more than you can chew!

Celebrate the Big Day With a Big Workout

 

Cosmos workout

We love birthdays and other big life events around here!  They’re a great way to celebrate those special moments and build your fitness community, which is an important part of any successful fitness business.  People never get tired of them, and in fact they look forward to that shared sinking feeling you get when you know there’s a challenging workout coming up.  Plus, they’re a great way to add variety to your workout routine.

Yes, lots of gyms like to do birthday burpees and the like, but we’d like to encourage you to take that a step farther and really get creative.  We’ll give you some examples, but we’d also love to hear how you mark those big days.

Life Events

Weddings, anniversaries, birth of babies – or grandbabies.  They all provide opportunities to do something out of the norm.  For example, when one of our members had her first grandbaby (Born 3/12/15, weighing 9.5 lbs., 22 inches long), we celebrated with this workout:

Welcome Cosmos Workout

Warm up then do 3-5 rounds of:

1215m row or ski
9 snatch jacks or jumping jacks
22-sec. plank
9 “Charlie’s Angel’s” squats with a twist (From sumo squat position, extend arms in front of body and interlace fingers as if pointing gun. Rotate ribs slowly R and L, hips facing forward)
22 split lunges or med-ball cleans or ball slams
9 hollow rocks or sit-ups

Birthday Workouts

Landmark or other birthdays are another fun one to do this way.

In our UCanRow2 Bodyshop small-group personal training studio we’ll set up a workout where our athletes row or ski meters equaling the person’s birth year, for example, then add reps revolving around their age.  Or make it harder and make the birth year a meter interval.  Usually we try to include the birthday girl or boy’s favorite moves or machines.  And yes, we always make our birthday workouts challenging.  There’s nothing like a good shared sweat to commemorate another year of life!

Here are a couple of examples we’ve done:

Happy 51st Birthday Sarah 

5 Rounds

Ski 510 m

10 DB snatch (LR=1 or 5 each side)

25 sit ups

510m run or row

10 KB swings

10 Lunges

Finisher: 51 jumping jacks or double unders or burpees.

Lou's 79th birthday workout

Happy 79th Birthday lou

Row 2000m
7 push-ups, 9 box steps (or box jumps)

Row 2000m
7 DB snatches, 9 bicep curls

Row 2000m
7 jumping jacks, 9 single-leg lateral jumps

Ski 790m
7 bench sits, 9 sit-ups

Row 790m
7 push-ups, 9 sit-ups

Ski or Row 790m

DONE!

 Holiday Workouts

Holidays work for this approach too of course.  Fourth of July, Valentine’s Day, St. Patrick’s Day, they all work.  Here’s one example:

Firecracker Fourth (7-4-2011)

Warm up for 10 min – stretch
Set erg or SkiErg monitor for 7411m
And GO!
Or…..
Set monitor after warm up for Intervals: Distance, 500m row/ski with unlimited rest

Then do:
7 – burpees
4- pull ups
11- pushups
4-7 rounds for time

Done, let the grilling begin!

Got a favorite celebratory workout you like to do? Share it with the world in the comments!