WOTW: Rowing Home


The office is getting quieter and quieter as we get closer to the holidays. If you’re from out of town, most people are heading home soon to celebrate with their families. Hence, I thought the name of this week’s WOTW was fitting.

I love HIIT (high intensity interval training) workouts! You kill two birds with one stone. You get some good cardio in, as well as some muscle-toning exercises. Not only that, but you also get your heart rate up and burn more fat in less time. What’s better than that?

In order for this workout to really be effective, you need to go all-out and give 100% effort through these quick, intense exercises. Don’t worry! Within the workout, you will get some active recovery periods.

Once this workout is complete, you will have rowed 2,500 meters. If you were only rowing, a good goal would be to complete the 2.5k in under 10 minutes. However, since I am squeezing some other exercises in there to make it a HIIT workout, it will take you a bit longer. When rowing, drive your legs down, lean back slightly with your back, and pull in with your arms; in that order. Focus on your form and technique. Once you have that down, go for speed!

Alright, now get this quick workout over with so you can spend time with the fam. Row home!

Rowing Home (2 rounds)

Row 250m

Sumo Pulse Squats x 20

Push Ups x 15

Row 250m

Lunge Split Jumps x 20 

Shoulder Taps x 20

Row 250m

Squat Jumps x 15

Tricep Dips x 20

Row 250m

Burpees x 10

Row 250m

Toe Touches x 20

Plank x 1 minute

Questions? Leave a comment or send an email!



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s