women

Torch more than 800 kilojoules and firm up fast (all while sitting down!) with this quickie plan.

Why we love this workout

Description: Bonus workout

Bonus workout

Pass by the crowd waiting for an elliptical and make a beeline for a rowing machine. You’ll burn up to 50 percent more kilojoules while strengthening nearly all the muscles from your shoulders to your calves. Never tried it? This routine will take you from novice to pro in minutes. Simple set the damper (a device on the side of the flywheel that controls the drag) between 3 and 5, choose pace mode, and row (see Form Check, below, for tips), aiming for the recommended speeds. After 9 minutes, stand up and stretch – or to increase the burn, do walking lunges – then sit back down for the second half of your session. You’ll leave with an awesome workout under your belt while everyone else is still on their warm-ups.

Form check

Follow these pointers to help avoid injury and maximise results. Row for an hour to blast up to 2 500kJ in one shot.

Description: Follow these pointers to help avoid injury and maximise results

Follow these pointers to help avoid injury and maximise results

1.    Wrap your fingers lightly around the handle and keep wrists straight.

2.    Extend arms in front of you, keeping shoulders relaxed – no hunching!

3.    Hinge forward from the hips and bend knees until they’ve over ankles [shown].

Description: . Row for an hour to blast up to 2 500kJ in one shot.

. Row for an hour to blast up to 2 500kJ in one shot.

1.    Push through feet, extend legs, and lean back slightly; keep shoulders relaxed.

2.    Draw elbows straight back to sides until hands reach ribs [shown].

3.    To start the next stroke, extend arms, and then bend knees to slide the seat forward.

Your workout plan

Time

(mins)

What to do

Pace

(mins/500metres)

Strokes per minute

RPE*

0-3

3-6

6-8

8-9

9-10

10-14

14-17

17-18

18-20

Warm up

Row

Row

Row

Stretch

Row

Row

Row

Cool down

2:30

2:14

2:12

2:10

-

2:12

2:10

2:08

2:30

16-18

20-22

22-24

24-26

-

22-24

24-26

26-28

16-18

3

5-6

6

7

3-5

6

7

8-9

3

 

·         Workout intensity: somewhat hard

·         Equipment need: A rowing machine

·         Total time: 20 minutes. Kilojoules burnt 837

·         Rate of perceived exertion; see shapemag.co.za for RPE chart.

·         Kilojoules burnt is based on a 65 - 66kg woman

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