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3-2-1! This IndoRow ladder & Power Core circuit will make you scream ‘DONE’!

Monday morning, I sat on this beauty…

Indorow3

And was pretty much humbled. Yep, I haven’t been spending enough time on the IndoRow lately, as my split times and overall performance not-so-gently reminded me!

IndoRow2

Not horrible results for the interval ladder I did, but also not my best. Sooo yeah, as my new studio gets closer to its Dec. 2 opening, I will be spending time just about every day on this rower (which is actually one of my favorite pieces of equipment, right behind the indoor bike) to train and get stronger. Gotta be in fightin’ form to lead all those IndoRow and ShockWave classes that will be on the Badass Fitness schedule by the new year!

indorow1

Here’s the quick little interval circuit I did for 15 minutes after Tabata Bootcamp on Monday morning. Simple but tough. This is a great way to fit a lot of workout into a short window:

IndoRow 3-2-1 Ladder Drill

5 minutes: Warm up at 24-28 pressure

  • 300 meters: All-out row (I stayed around 34-36 pressure, 1:55-2:05 splits)
  • 100 meters: Ease back, recover at 24-28 pressure
  • 200 meters: All-out row
  • 100 meters: Ease back, recover at 24-28 pressure
  • 100 meters: All-out row
  • 100 meters: Ease back, recover at 24-28 pressure
  • 100 meters: Time to go back up the ladder! All-out row (I stayed around 34-36 pressure, 1:55-2:05 splits)
  • 100 meters: Ease back, recover at 24-28 pressure
  • 200 meters: All-out row
  • 100 meters: Ease back, recover at 24-28 pressure
  • 300 meters: All-out row

2 minutes: Cool down and stretch

reebokyoga

And I promised you a new Power Core circuit, so here’s one that stays with today’s 3-2-1 theme!

3-2-1 Power Core Circuit

3: Three minutes of planks!

  • 1 minute regular plank
  • 1 minute side plank right with a dip
  • 1 minute side plank left with a dip

2: Two minutes of V-sits!

  • 30 seconds V-sit hold photo
  • 30 seconds V-sit pull-ins
  • 30 seconds V-sit hold
  • 30 seconds V-sit pull-ins

1: 1 minute of bicycle crunches!

Whew, right?!?!

Yet no matter how much we kill it in our workouts, if our eating isn’t right, we will not get the results we want to see. For me, the key to reaching my health and fitness goals has been mastering healthy weekly meal prep. But it’s not always easy, especially at first! So join me tonight at 8 pm ET when I host a #poweredbybits chat all about healthy meal prep tips! I am eager to hear your ideas and suggestions, and I will have a giveaway of Cavegirl Bakes! The chat deets are below, and remember the code BadassFit gets you 25 % off any bag of bits!

EnergyBitsChat

 

 

 

 

 

 

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