Only the second workout of the week (Tim was too snotty to send to school on Monday). So, I did my sprints and my "lifting heavy things" all in one go. The sprints were a little long, but not as long as a 400 m run. :-) It looked like this:
Row 250 m in just < 1 min (1:55 min/500 m pace)
Rest 1 min
25/leg Bulgarian squats
Row 1/rest 1
5 pike position presses*
90 sec plank
Row 1/rest 1
25 push-ups (knees)
Row 1/rest 1
5 + 5 cheater pull-ups (two legs for support)
(In summary, that's 4 sprints and one round of five bodyweight exercise that theoretically hit the key functional areas.)
Cool down with 1000 m easy row.
* Start in a downward dog position and do a shoulder press til your head hits the floor (or thereabouts). This is about a half-dozen steps on the progression ladder from a handstand push-up.
Emma - if you guys are looking to increase your indoor workout possibilities, I recommend the Concept 2 rower (we are currently babysitting Daddy-o's). Once you get over your hatred of rowing, it's fabulous: versatile, compact, and easy on the joints.
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1 comment:
not only that, you all need to be well trained rowers because there is a rowing club in the tiny burg where we hope to build the cottage. i'm just saying - how fucking awesome would that be??
nice workout, hedda
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