Workout 4 - RowErg - Short and Spicy

WORKOUT 4: Short on time? You can still workout! Join us on the Concept2 Indoor Rower.

 

Warm Up (5 minutes) - 5 Rounds: 30 seconds of Work, followed by 30 seconds of Rest

 

Work (~20 minutes) - This segment is a practice of control over your intensity.  Because it is a continuous effort for just about 8 minutes, your intensity needs to support the duration.  As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity.  After a 2 minute break, we do it again!

 

1:40 minutes Steady State, 20 seconds of Power

1:40 minutes Steady State, 20 seconds of Power

1:40 minutes Steady State, 20 seconds of Power

1:40 minutes Steady State, 2:00 minutes Full Rest

1:40 minutes Steady State, 20 seconds of Power

1:40 minutes Steady State, 20 seconds of Power

1:40 minutes Steady State, 20 seconds of Power

1:40 minutes Steady State, 20 seconds of Power

 

There it is, short and sweet! Enjoy your workout!! 

 

 

Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).

 

 

DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.

 

USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.