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

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!

 

We Heart Valentine’s Day Workouts!

Get three Valentine's Day workouts to help you sweat with your sweetie. Happy Valentine's Day! Http://ucanrow2.com
Happy Valentine’s Day!  Themed Valentine’s Day workouts – we love ’em around here.  They keep the fun quotient up, and allow you to add variety to your workouts while still getting in a really good sweat.  Here’s a selection of our favorite Valentine’s Day workouts, we hope you <3 them! Of course, there could be a chocolate reward at the end…

Twos and 14s rule the day here, of course.  But notice too that there’s a good mix of rowing and/or SkiErging combined with moves that target pretty much the entire body.  These are great total-body workouts that would be good to do any time you want a solid workout for a general audience.

option 1: interval workouts

Two versions of the same workout.  The first is scaled, the second more challenging, both will get you sweating. Don’t speed through the lunges.  Get the form right and drop down low to max out your results. On both you should get about four rounds in.

Version 1

AMRAP 20 mins (AMRAP = As Many Rounds As Possible)

Row/ski/mix 214 meters
14 lunges (L/R=2)
14 push press
14 sit-ups
14 KB swings
14 goblet squats

Version 2

AMRAP 20 mins

Row/ski/mix 214 meters
14 walking weighted lunges with L/R rotation (L/R=2)
14 push press
14 sit-ups
14 KB swings
14 gator crawls (L/R=1)

option 2: steady-state row

Option 2:  Want to keep it simple? Do the Concept2 Valentine Challenge and row or ski until you hit 14,000 meters.  If you like, you can use our list of 10 ways to kill 10k for ideas on how to keep it interesting.  Make sure you STRETCH when you’re done and hydrate throughout.  You also have our full permission to nap later, with your valentine maybe?

Want more skiing or rowing workouts to pick from? Visit our workouts pages for lots more.  We also include a new workout in every newsletter; We’d love it if you would subscribe!

Let us know which one(s) you tried and how you liked them.  Got another favorite Valentine’s Day rowing or SkiErg workout?  Share it with us in the comments.

Mother’s Day Workout to Celebrate Mom

Updated May 8, 2018


Cheryl-mom
What does mom want on Mother’s Day?  Why, a Mother’s Day workout, of course! Marketers would have you think it’s flowers, candy, jewelry or breakfast in bed (Ok we agree on that one.).  Our favorite way to celebrate mom is with an awesome indoor rowing workout.  The rowing machine will give you a great workout, regardless of your age, fitness level, or ability.  We’ve put three rowing workouts together for you here, but if you need more just head over to our workouts page.  As a bonus we’ve added some SkiErg options, but if you don’t have access to one (Tragedy!) you can just row, no problem.

Indoor rowing meets you where you are 

Indoor rowing classes are one of the best ways to work out – with your mom or anyone else!  Unlike many other fitness activities (we’re talking to you, running…), rowing lets people of all fitness levels get their sweat on together, with nobody feeling left behind.  Two people can be rowing right together at exactly the same strokes per minute.  One of you may be covering more distance in that time but nobody needs to know.  Ahhh, synchronicity.  It’s a beautiful thing.

Scaling helps make one mother’s day workout fit all 

As we said, the cool thing about rowing is that pretty much anybody can do the same workout.  That doesn’t mean, though, that everyone in rowing class can do the same workout the same way.  Enter scaling.  It’s what allows athletes of differing fitness levels to work out together, with everyone making progress and avoiding injury.

We always stress in our rowing trainings that Rule Number 1 of being a fitness professional is Do No Harm. You want to set people up to succeed and feel good about what they’ve done – especially on Mother’s Day! So if your mom (or you) can’t do a regular pushup, no problem! Do them on your knees, or standing, against a wall. Is a full squat too much? Just go down as far as you can, or use a TRX strap or a chair for support.  The main thing is to break a sweat, have fun, and then enjoy those recovery pancakes, waffles or a piece of chocolate!

Indoor Rowing Workouts

row for time not distance

We’ve given you a bunch of options here.  One thing to keep in mind though: If there’s a great variation in fitness in your indoor rowing class it’s better to do workouts for time vs. distance.  Remember that mile run in school?  Nobody wanted to come in last on that, and nobody wants to come in last on the rowing workout, either.

One way to keep things running more or less evenly is by having people row for time instead of distance.  We’ve had some fun with the date on this one and suggested 510-meter distances on a couple of the workouts (May 10th – 5-10.  Get it? Haha.).  You can just as easily make that a 2-minute row, though.  People will get about the same number of meters.

Try the Mother’s day workout!

On all of these workouts, you should warm up well with at least 15 minutes of cardio.  That could be rowing, running, walking, cycling, etc.  Whatever you do, you want to have a good sweat going before you get into the heavier effort of the workout. For each of them you should use the undefined rest feature in your monitor if you have it.

Mother’s Day Madness 1

5 Rounds

Row 513 meters (or 2 minutes)
5 medball squat cleans
13 hollow rocks (or the sit-up of your choice)

Mother’s Day Madness 2

3-5 Rounds

Row 513 meters (or 2 minutes)
5 push-ups
13 sit-ups of your choice
5 squats
13 jumping jacks

 

Balls to the Walls (and Floors)

5 Rounds

2-minute Row/Ski/Run/Walk
13 KB swings
13 cleans (either with a bar or KB.  Do 6 on a side if you use a kettlebell)
13 ball slams
13 wall balls

Row a Minute!

Warm up well, with 10-20 minutes of easy rowing or other cardio.

Set your monitor for 1 minute of work and 1 minute of rest.

Row rounds of 1 minute on, rotating with 1 minute of these exercises in any order you like: jump rope, push ups, power jacks, burpees, mountain climbers, sit ups, lunges, 20′ shuttle run, box jumps.

No rest, just keep moving!

 

 

 

Try them and tell us which one you did and how you liked it in the comments.  Happy Mother’s Day!