Cardio Ab Row Machine Workout

Hello lovlies!!

As I tried to convey in my last post, life is a bit crazy at the moment. The good news is that despite the reality that this semester is going to be absolutely insane, I feel really good about it. I’m on campus pretty much all day from Monday-Thursday and then I have Fridays class free. In theory, I would get a ton of reading done on Fridays but I’m thinking that I might just make them scheduled personal health / blogging days. Judging from these first three weeks, it’s clear that my brain is going to be in no condition to be academically productive on Fridays so I think that it would make sense for me to make them personally so. Of course, for me, that means, exercise (10:15 Sculpt at One Down Dog is definitely a staple of my Friday schedule for this semester), grocery shopping (dropped by McCall’s Meat and Fish this morning for a meat stock up. Can you say meatballs? Love that place!), and cooking (made Ginger Scallion Pork Meatballs with Sesame Zucchini Noodles from the Zenbelly Cookbook for lunch with Jenny!). In about 40 minutes, I’ll be heading out for a hike at Runyon with Sarah, before returning home to make myself a lovely dinner and chill out with Netflix and get to bed. I’m planning to start my Saturday by doing 10K with the DTLA running group plus 2 miles back to my apartment from downtown so I’ll need to rest up. 🙂 This is what Fridays should and will be from here on out.

The jam-packed-ness of my schedule this semester is really pushing me to think about what’s important to me, as I have to be extremely selfish with my time. I was, and still am, a little concerned with my ability to keep up with blogging but the discomfort that I feel when I think of letting it go tells me that I need to figure out how to continue posting. In my last post, I set a goal of updating once a week, which I’ve already failed to accomplish (I didn’t post anything last week!) but I’m not being hard of myself about it. I started this blog because I thought it would be a fun and personally productive project to pursue and if I allow it to stress me out, it defeats the purpose. So instead of trying to impose a stringent post requirement, I’m simply going to update when I feel like it. This is not to be snippy or sassy in any way, but to acknowledge that if blogging is something that I do because I enjoy it, I should trust that feeling that it ignites in me will be enough to motivate me to post when I need to. This might be 3 times per month or 8. Who knows? But because this act of sharing my life through writing has become very near and dear to my heart, I’m confident that it will maintain its role in my life, even if that role looks a bit different than it did last school year.

Now that I’ve put that out there, I can get to what I really set out to do in this post and that’s share a workout. I haven’t done this in a while. When starting GWHG, I imagined it to be much more workout focused, but as it turns out, the recipes and life updates came to define the site more than exercise routines. Because I was working out at Energi over the summer, I really wasn’t putting together any of my own workouts. What I did do, however, was collect new moves and workout structures that I could incorporate into my routine back here in LA. This one that I’m sharing today, I actually did for the first time while I was in Amsterdam. I didn’t really learn how to properly use rowers until this summer at Energi, and I realized how great they were for both cardio and strengthening and sculpting the lower body and shoulders. When I saw that the gym in Amsterdam was equipped with rowers, I had to have a go at them.

This workout is great for strengthening and toning abs while keeping your heart rate up. It’s awesome if you’re short on time at the gym and want to get the most out of your session. I suggest doing it for 4 rounds and clocking yourself in order to challenge yourself the next time. I’ve also done it for as many rounds as possible within 20 or 30 minutes and it still kills. Enjoy!

Equipment:

Row Machine

Medicine ball

Interval Timer set to do 6 rounds of 30 seconds on, 10 seconds off

 

Workout:

Row 300 meters

Start Interval Timer (30 seconds of work / 10 seconds of rest)

  • Plank Jack Tucks
  • Cross Body Ups
  • Burpees
  • Russian Twists (with or without medicine ball depending on your level)
  • Mountain Climbers
  • Double Leg Stretches (with or without weight depending on your level)

Repeat 4x (or as many times as possible within a certain time period)

Comment for explanations of moves! I’m trying to keep this quick but would be happy to explain!

 

Ciao for now!

 

 

 

 

 



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