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Take on your Men’s Fitness workout of the week, a new 52-part series to keep you inspired and challenged for 2015. We’ll post a new workout every Monday and for an added incentive, we’ll take on the workout too so you can see how your best time compares with a member of the MF team.
Workout of the Week #9
Row 100m tabata intervals as many times as you can.
How to do the workout
Warm up with five minutes of gentle rowing, being sure to first push with your legs, then your arms, keeping your back straight and careful not to round your shoulders when you move forwards. Once warm, use the dashboard on the Concept2 rowing machine to navigate to custom workouts and then intervals by time. Set each interval to 20 seconds and the rest to 10 seconds (tabatas are 20 seconds of work, 10 seconds of rest, repeated eight times in total for a four minute workout). When you’re ready, start rowing. You need to reach 100m in each 20 second interval. If you miss the 100m mark it doesn’t count. Note down how many rounds of 100m you achieve.
If you can’t reach 100m at first, set yourself a lower distance to aim for and work up to 100m. However, as with any tabata workout, you have to go all out during the 20 second intervals for it to be effective in helping you burn fat and improve your endurance so don’t go easy.
Watch the video, take on the challenge and post your best score in the comments section below.
Shot at The Athlete Centre in Oxford: http://bit.ly/1xYDM5n
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