SIMPLE Fat Loss Rowing Workout!
– If an intermediate fat loss
workout is up your alley, today this is your workout. Four minutes on, one minute off intervals, helping you learn how to use this machine and lose weight at the same time. One of the benefits of
using a distance like this is that you’re going to
be able to learn with me as I guide you through the workout. If you want to follow along with somebody and learn the mechanics of the movement as you get a great
workout, this is for you. Stay tuned, we’re going to
get into it in a second. If you’ve never been here before,
welcome, I’m Shane Farmer. This is Darkhorse Rowing
where you build the life you want to live, we
just happen to use rowing to help you get there. Today’s workout is going to
take you 20 minutes on the nose. It is going to be four rounds of four minutes on, and one minute off.
Each round, we’re going to
increase the stroke rate by two. The ultimate objective
of a workout like this, is number one, keep you moving
for a good amount of time while giving you a little bit
of rest to recoup each time as well as keeping the stroke rate low, so that you learn how to
push into the machine, so that instead of when
you want to go fast, instead of rating high,
meaning taking your stroke rate up high, you can choose
instead of pushing more out of every stroke and that’s the
the ultimate goal of this workout.
Let’s go over our
housecleaning notes as always. Number one, if you want
to have a towel nearby or water handy so that
you can consume those during your rest periods,
go ahead and do so. Next, I always encourage you
to have two monitor types. Number one, a monitor like
a laptop or a screen on your wall so that you can watch
this video, and number two, have your phone with the ERG data app, that’s Concept2’s free app, download it.
It connects to a PM5
monitor, that way it tracks every workout, you log all of your results and you just always have your
data whenever you need it, no harm, no foul, easy to be done. I’d also encourage you,
to check out this phone mount that I’ve become a huge fan
of, sitting on top of my phone. It’s Vapor Fitness, and I have a link to that
in the description below. Before we get this workout started, I want to give a big shout-out
to a follower of ours, his name is Rich, whom I met
today actually in person.
He just happened to be buying
my monitor that I was selling, found me on Facebook and just happened to be a Darkhorse follower. So big shout out to you Rich. This one’s for you actually
because we were talking about this exact thing today,
which is controlling low stroke rates, and learning to
put more into every stroke. So I hope you are following this because it would be awesome if you were. So with that being said,
the focus point today, stay connected in your body, stay relaxed through the
recovery, match my timing and big pushes through every single drive and you’ll find that the
longer we stay in this workout, the more comfortable you get, keeping a low stroke rate,
connecting every stroke. Intensity-wise, take this as needed. If you feel like really jamming on it every single four-minute window, you are welcome to do that. But the ultimate goal is to finish the 20 minutes.
Don’t bow out because
you go so hard early on. So a good way to think about this, we call it negative splitting, perhaps each round, you
get a little bit faster. That will naturally happen
by the stroke rate goes up but think of it as
energy expenditure. Maybe in the first round, you take it at 75. Second round, you go at 80. Next round, you’re at 85. In the final round, you go
90%, something like that, so that you can survive all four rounds and you don’t end up
having to bow out early. Okay, let’s talk through
the monitor setup here. From the main menu, I’m going
to select a workout, that’s the B button, then a new workout, D. Then intervals, D. From there, intervals time, that’s B. I’m going to change it to four minutes. Right now, you’ll have one flashing, so we need to hit the B
button or the plus button, one, two, or three times, which
will show us four minutes now flashing on the screen.
Now, we need to set the rest time. So hit that right arrow or the A button one, two, three four times and then hit the plus
button once, that’s B. That’ll put one minute on your screen. From there, we’re going
to hit the E button and we are ready to go. So grab that handle, you’re
going to join me now. Make sure that you’re warmed up, of course as always, I know I am.
So, get strapped in, get warmed
up, let’s get ready to go. In case you want to know my
drag factor today, it is 115 in case you would like to match
what I am going to be doing. All right, let’s grab
our handles, sit ready, in three, two, one, let’s dark horse 16. (upbeat electronic music) All right, that’s round one done. For those of you who are asking, which I know many of you are thinking, I got 996 meters and averaged a two-minute point
five-second split there. Again, I’m not taking this at 100%. I’m taking this as a nice
intermediate workout for myself.
The next round is going to be in at 18, just two steps up in the stroke rate. 10 seconds to go. Make sure you skip
ahead in that scroll bar if you’re not totally with
me, in three, two, one, 18. (upbeat electronic music) And nice and easy. I see I left my water bottle on the table. That’s unfortunate. Look at us, two rounds
down, we’re halfway done. This next round will be at
20, two more beats up. It should be feeling a little lighter, a little more crisp each round now. In five seconds, we’ll be
at 20, three, two, one, 20. ♪ Conversation and you
seem to agree with me ♪ ♪ When there are complications,
you try and leave me to be ♪ ♪ When there’s a problem,
you become like a wall ♪ ♪ And every time I
trip, it’s a free fall ♪ ♪ Why don’t you help
me, the way I help you ♪ ♪ You don’t have to save
me, just be my parachute ♪ ♪ When I’m feeling down,
you’re just not there ♪ ♪ Making sure I’m okay ♪ ♪ Why don’t you help
me, the way I help you ♪ (upbeat pop music) ♪ Understand, you’re
such a sensitive guy ♪ ♪ When your friends are hurting ♪ ♪ You make sure to stick around ♪ ♪ But when it comes to
me, you don’t wanna know ♪ ♪ Yeah every time I
trip, it’s a free fall ♪ ♪ Why don’t you help
me, the way I help you ♪ ♪ You don’t have to save
me, just be my parachute ♪ ♪ When I’m feeling down,
you’re just not there ♪ ♪ Making sure I’m okay ♪ ♪ Why don’t you help
me, the way I help you ♪ ♪ Help me, the way I help you ♪ ♪ (Oh yeah) The way I help you ♪ ♪ Why don’t you help
me, the way I help you ♪ ♪ Don’t have to save me,
just be my parachute (yeah) ♪ (upbeat pop music) ♪ Just be my parachute ♪ ♪ Oh ♪ ♪ Why don’t you help me ♪ (upbeat techno music) That’s three down.
One left at a 22. Keep it going. Again, starting to feel a
little bit lighter every round. Feel that smooth pick up as if
you’re just changing direction with almost no distinguishable, no distinguishable change in speed or moment of turning around. It’s just the most efficient
change of direction possible. There’s no jerk, but there’s
also no missing tension and we do that by sitting
up tall, embracing the lats. All right, last round at a 22. Kicking off in five seconds. Three, two, one, 22. (upbeat techno music) (upbeat electronic dance music) Ooh. You keep rowing, as you stop you. That was four rounds. 16, 18, 20, 22, four minutes at each, learning your pacing but more so, learning to
settle into stroke rate and get confident holding your stroke rate and being steady there. The more you can learn, and lower
your stroke rate control, the better your power
output is going to become, which is going to make higher
stroke rates more impactful.
Learn your low-stroke
rates, learn your connection and you can grow from there. Really solid work, if
that was your first time doing one of the intermediate workouts or if you’ve done a few of them before and you want to try
and challenge yourself, try our advanced 30-minute workout and see if you can hang
with me as we get through 30 minutes of really great
work and while you’re at it, hit that subscribe button
so that you get alerted whenever we come out with
new videos and you can become a member of the PDP, the
Push Don’t Pull Army..
SLIMCRYSTAL The World’s Only Slimming Crystal Water Bottles! The unique combination of crystals is so powerful that it has been used for decades by crystal healing experts to help thousands of men and women change their lives for the better ➯➱ ➫ ➪➬ SLIMCRYSTAL [Official] ᵘᵖᵗᵒ ⁷⁰% ᵒᶠᶠ ᵗᵒᵈᵃʸ! As Slim Crystal products are in high demand, the SlimCrystal is one of the best and most affordable weight loss products that’s available on the market. Grab your SlimCrystal bottle now!
