Rowers,
Congratulations to those rowers who signed up for the upcoming Mid-Atlantic Erg Sprints (ergsprints.com). Our women will be represented by Erin Dubas, Pasha McGuigan, and Norah Riester; and the men by Steven Mullane and Vince Gioseffi.
Given that we may not meet for conditioning at the start of the week, please do a daily home workout for ~ 45 minutes. If possible try to get together in groups for mutual support. One example workout is below … feel free to substitute exercises if you have favorites. Stick to the on/off/rest time and do vigorously to achieve some aerobic benefit as well. For those with smart phones there are lots of Tabata timer apps. Captains, please get the word out on this as well.
Warm-up – 2 minutes of Jumping Jacks
Stretch – 5 minutes of light stretching
Workout – Tabata (sets of paired exercises, done for 20 sec with 10 sec off – do pair 4 times/take a 1 min break
1st Pair – Pushups/Crunches (5 min)
Pushups – 20 sec; 10 sec rest
Crunches – 20 sec; 10 sec rest
Repeat 3 more times … than rest 1 mi
2nd Pair – Jumpies/Scullers (Sculling Sit-ups) (alternate exercises as above – 5 min)
3rd Pair – Mountain Climbers/Back Extensions (Supermans) (5 min
4th Pair – Squat Thrusts/Planks (5 min
5th Pair – Standard Squats/Bridges (like reverse plank – on back with feet flat on floor, raise butt to create “bridge”) (5 min)
6th Pair – V-Crunches/Lunges (5 Min)
7th Pair – Wall Sits/Compass Jumps (start in center of “compass” … jump N, back to center; jump S, back to center, etc) (5 min)
Add pairs or repeat pairs if you’d like. When done, do at least 10 minutes of good stretching.
Stay safe …
Coach Mike
