Rowing Archives | Pumps & Iron

Fun 5-Minute Rowing Challenge

November 10, 2016 by Nicole 5 Comments

WEARING | Athleta tank (old) // Michi leggings (old but similar) // Nike Free 5.0 sneakers

Ok I’m using the term “fun” pretty liberally here (fitness instructors tend to do that). 😉 This tabata is fun in the sense that there are game-like qualities to it? Does that count?

Fun 5-Min Rowing Challenge

First and foremost, watch this video on proper rowing form if you’re new to it.

This is a quick, sprint-based workout so you’ll want to be sure to warm up before jumping into it. Spend a few minutes gently rowing to prepare. I did 30 seconds at an easy pace / medium pace / easy pace / hard pace and repeated the sequence for a 4-minute warm up.

Ok now here’s the challenge.

1. Set the bar. Do a 100m row sprint all-out, as fast as you can. Write down your time. With the assumption it’s harder to hit our top time the more fatigued we get, we’re going to use this first time trial number as our target.

2. Set your goals for the sprint series. You’re going to do 5 100m sprints with only 20 seconds of rest in between each of them. You’ll have goal times for each and we’re going to try to IMPROVE on those times as we go. Hard AF, as the kids would say. Here’s how to set your goal times:

SPRINT 1 = target + 4
SPRINT 2 = target + 3
SPRINT 3 = target + 2
SPRINT 4 = target + 1
SPRINT 5 = target

3. Sprint, baby!

Do your five 100-m sprints, trying your best to meet or beat your goal times. Time the rest in between each: 20 seconds to recover, that’s it.

I couldn’t hit the 5th sprint target the first time I tried this rowing challenge (off by ONE second–grrrr!). Tried it a second time a week later and hit it!

Were you able to hit (or beat) the target times each round? Give this workout a try and let me know in the comments!

I shot this workout at Btone–if you’re in the Boston area, be sure to try out one of the row classes they offer!

And because it’d be too awkward to not mention the elephant in the room …

I was deeply saddened to see state after state give their stamp of approval to a man who’s run a campaign based on hate and fear, and who seems to think the way we better ourselves is by putting others down. It’s hard not to feel that every vote for him was a stamp of approval for the negative, hateful rhetoric used throughout his campaign. But I fully realize it’s not at all as simplistic as that, and many who voted for him don’t necessarily condone all his words and actions. I also realize that my bewilderment at the election results is probably proof that I need to step outside my liberal bubble more often. The good news is that working out is an excellent way to improve mood and relieve stress, and this, my friends, is a fitness blog. I’ll stick to that and let you get politics from your Facebook newsfeed. 😉

Filed Under: Cardio, Rowing, Workouts

Rowing + Slider Circuit Workout

October 20, 2016 by Nicole Leave a Comment

It’s been forever since I’ve shared a rowing workout with you guys! Since I stopped teaching row classes, I honestly don’t row much anymore myself but I seriously should because it kicks my butt every time. The other week I was feeling an uncharacteristically powerful surge of self discipline after teaching my morning classes and decided I’d stay after at Btone to put myself through my own rowing+megaformer circuit. It’s a rare gift to have access to both machines in the same studio, but luckily for all you at home, the megaformer exercises I did can easily be done with sliders (or a dish towel or paper plates). 🙂 No video for this one since you go through the circuit as quickly as you can and that’ll be different for everyone, but I think the pictures are (hopefully!) self-explanatory.

My friends at Champion outfitted me for today’s post, and with these uncharacteristically high October temps in Boston, I was grateful for the shorts! Both the Marathon Printed Shorts and Short-Sleeve Women’s Tee are from Champion’s Vapor X-Temp line of products. The material dries faster to help you stay cool, wicks moisture and is super lightweight.

Rowing + Sliders Circuit

This workout is essentially broken up into three mini circuits. As far as rowing, the circuits get easier as you go (yay!).

Circuit 1 | 300m row sprint + 60 seconds bear slide triceps push ups x3
Circuit 2 | 200m row sprint + 60 seconds marching plank to pike x3
Circuit 3 | 100m row sprint + 60 seconds mountain climber push ups x3

Complete three rounds of one circuit before moving onto the next. Rest as needed between circuits. Your goal is to stay within a couple seconds of whatever time you hit on your first sprint of a circuit. For example, if your first 300-m sprint takes you 1:07, try to stay at about 1:10 or under for the next two. As you tire, it’s harder and harder to hit that low time, but do your best to stay close to it.

Because this is a sprint workout, make sure to warm up beforehand. Spend at least 5 minutes on the rower gradually increasing speed so that you’re not going into an all-out sprint cold.

I made the below chart for an older row workout and it’s good to refer to if you need a time to aim for with the sprints (just look at the bottom half). These are general times and as long as you’re pushing your hardest (while maintaining proper form!), that’s all that matters. For my competitive people, my fastest sprints for the distances we’ll be doing are a 58-second 300m sprint, a 38-second 200m sprint and a 17-second 100m sprint. For the record, that 17-sec one was like some sort of fluke because I’ve hit it once and once only haha.

If you’re new to rowing, I HIGHLY recommend watching this video on proper row form. There’s a common misconception that rowing is mostly an upper body exercise but the row stroke is actually about 60% legs (20% core and just 20% arms). If you don’t have that stroke down, it’s easy to strain your back, especially at all-out sprint speeds like this workout contains.

Bear to Triceps Push Up | From plank position, bend yours knees, sliding them under your hips while maintaining tabletop spine. Slide them back out to plank and then do a triceps push up, keeping the elbows in tight to the sides of your body (think chaturanga in yoga). You can modify by doing the push up from your knees.

Marching Plank to Pike | Do one pike from your forearms (legs straight, heels lifted and pike the hips up into an upside down “v” shape) and then march up to a high plank one hand at a time and do a pike from straight arms. Continue this, leading with a different hand each time you march up and down.

Sliding Mountain Climber Push Ups | Do 6 sliding mountain climbers (3 to each side) and then perform one push up. If you need to modify the push up, low to your knees first. Since we did the triceps push up with the first exercise, have your hands wider on this exercise to more pointedly target the chest.

Outfit c/o Champion

Nothing like row sprints and some slider exercises to get a huge burn in minimal time! Try this triple circuit next time you’re at the gym. And for local readers, Btone actually offers a class that combines rowing and the megaformers (look for Tone & Row or Tandem Row on the schedule).

This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.

Filed Under: Bodyweight, Btone, Cardio, Full Body, Rowing, Sliders, Workouts

Rowing + Burpees Pyramid Workout

April 15, 2016 by Nicole 9 Comments

I’ve got a simple but super challenging workout for you guys today. But before we get to that, let’s talk about what I’m wearing (priorities!). In a past life, I think I was a trendy teenage boy who slept outside specialty sneaker stores the night before the freshest new kicks dropped. There’s no other explanation for the way in which my vernacular morphs from grown adult to teenager when I see a pair of sneakers I like. Dope. Fresh. Ill. Who am I?? Not to mention I was first introduced to the PUMA Fierce because I follow Kylie Jenner on Instagram. I’m 28 going on 18.

But c’mon–these sneakers are dope.

The Fierce is a lightweight trainer and PUMA’s most progressive and design-driven training product yet. It fills the needs for both fashion and performance. I love the look. Sleek but bold, and the high tongue is totally on-trend. The looped tabs on the tongue and back of the shoe make them easy to slip on and off, and while I was initially worried they wouldn’t fit tight enough without laces, I actually love the no-lace design. Easy to put on and remove, and so comfortable. I have narrow feet, so the fit is slightly looser than I’d normally wear lace-up sneakers, but I’ve tested them out in a couple boxing classes and HIIT workouts and my feet feel totally secure in them. I probably wouldn’t wear them for a workout with a ton of extreme, quick lateral movement changes (basketball for example), but other than that they’re great.

Also from PUMA are the leggings, tank and bra I’m wearing. I love the sheer detailing on the back of the leggings, and the high waist makes for a flattering fit. The bra has a fun strappy back and removable bra cups for added support if you want it (I always take those things out immediately though). And low arm holes = obviously I’m into the tank. 😉

You can easily take the PUMA Fierce shoes and PUMA apparel from the gym to the street. Layer a leather bomber jacket over a hoodie, throw on a hat and you’re good to go for brunch with friends.

Rowing + Burpees Pyramid Workout

If you really hold yourself accountable to pushing through this workout as fast as you can (without sacrificing proper form) it is a total butt-kicker. It’s pretty simple: You’ll alternate between rowing sprints and burpees. The distance of the sprints and number of burpees gradually decreases as you go in a pyramid structure. Here’s the breakdown:

700m row sprint
20 burpees
500m row sprint
15 burpees
300m row sprint
10 burpees
100m row sprint
5 burpees

ROW SPRINTS | THIS is a super helpful video on proper row form. For my competitive friends, my personal fastest times for those sprint distances are: 0:17 sec 100m // 0:57 300m // 1:48 500m // 2:35 700m (<– I don’t do this distance often but gahhh it’s awful in a good way).

BURPEES | There are a ton of burpee variations–let’s do chest-to-floor burpees for this workout. From a standing position, squat down, bringing your hands to the floor. Jump your feet out to a plank, fluidly lowering your chest to the floor. Press back up through plank, hopping your feet up towards your hands and then jumping up into the air.

What does being #ForeverFierce mean to you? Show me your fiercest looks in and out of the gym on social and share using #ForeverFierce.

Disclosure: This post was sponsored by PUMA through their partnership with POPSUGAR Select. While I was compensated to write a post about PUMA, all opinions are my own.

Filed Under: Cardio, Pyramid, Rowing, Workouts