Next level guide to the rowing machine

Rowing machine exercise

My great friend Mollie takes us through the next stage in the rowing machine. If you are an absolute beginner, check out her first tutorial video here.

But here she helps us progress in rowing, giving us some top tips to help you get more from this fantastic bit of kit!

Just be aware, I forced her into making this video straight after she had completed an 18k training row!

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What is a Jumping Lunge

What is a...

Name of exercise

Jumping lunge

What's it for?

Glutes and legs.

Top tips

  • Start and end in a long, low lunge position.
  • Jump up explosively and land softly with the other leg forwards.
  • Absorb the landing and get ready for the next rep.

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Workout with us – 40:20 x2 full body workout

Workout with us

Workout With Us are a series of workout videos for you to follow and join in with. Using these, you can "build your own" workout by combining warmup, strength, cardio and cool downs, depending on your goals and lifestyle.

What it works...

Full body workout. Gets every bit of you!

Who can do it?

By adjusting the pace up or down, this is suitable for all.

How long?

Approx 20 minutes.

OK then, let's do this...

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Weekly workout plan – 14/02/20. Basic gym routine, Week 3

Weekly Workout Plan
Weekly workout plan

Introduction

Sometimes we just need some quick, simple instructions to tell us to get in gear and move. Say hello to the Weekly Workout Plan!

Nothing fancy, just follow the instructions, do as it says and work as hard as you can. Once you have finished, feel free to crack on with the rest of your day and enjoy!

So here goes....

This is week 3 of 6 of a basic gym routine. It builds on Week 2. This week we adjust the reps and sets to push you a bit more. Dropping a set, but adding reps so you have to do a bit more work before you get a break. It is designed to:

  • Get you going and maximise your time
  • Progress week by week
  • Improve your overall general strength
  • Improve your overall general fitness.

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This content is reserved for members of Eat, Move, Be Happy.  You can register here.

What is a Reverse Crunch

What is a...

Name of exercise

Reverse crunch

What's it for?

Core/abs.

Top tips

  • Vertical legs.
  • Drive the legs vertically up and control the landing.
  • Swinging your legs and using momentum is easier and less controlled.

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What is a Shoulder Roll

What is a...

Name of exercise

Shoulder roll

What's it for?

Warming up and mobilising shoulders and upper body.

Top tips

  • Reach forwards, up high, back and down with your arms.
  • Make sure your shoulder blades do a lot of moving.

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Workout with us – 16 minute hotel belly and bum workout

Workout with us

Workout With Us are a series of workout videos for you to follow and join in with. Using these, you can "build your own" workout by combining warmup, strength, cardio and cool downs, depending on your goals and lifestyle.

What it works...

This will get your belly and your bum.

Who can do it?

By adjusting the pace up or down, this is suitable for all.

How long?

Approx 16 minutes.

OK then, let's do this...

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This content is reserved for members of Eat, Move, Be Happy.  You can register here.

Weekly workout plan – 07/02/20. Basic gym routine, Week 2

Weekly Workout Plan
Weekly workout plan

Introduction

Sometimes we just need some quick, simple instructions to tell us to get in gear and move. Say hello to the Weekly Workout Plan!

Nothing fancy, just follow the instructions, do as it says and work as hard as you can. Once you have finished, feel free to crack on with the rest of your day and enjoy!

So here goes....

This is week 2 of 6 of a basic gym routine. It builds on Week 1. You should now have a good idea of what weights you will be using. Now you add a bit of extra volume by adding an extra set to the exercises. It is designed to:

  • Get you going and maximise your time
  • Progress week by week
  • Improve your overall general strength
  • Improve your overall general fitness.

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This content is reserved for members of Eat, Move, Be Happy.  You can register here.

What is a pressup

What is a...

Name of exercise

Press up

What's it for?

Strengthens your upper body, arms, triceps (bingo wings) and core.

Top tips

  • Keep your hands and toes on the floor.
  • Hands slightly wider than shoulder width apart.
  • Keep your belly up and bum tight.
  • Lead with your chest.
  • Make sure your chest touches the floor.

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What is a Squat Thrust

What is a...

Name of exercise

Squat thrust

What's it for?

Cardio, core.

Top tips

  • Start in a strong plank position, with belly up and bum tucked.
  • Jump both feet up close to elbows.
  • Jump both feet back to the same strong plank position you started in.
  • Don't let your belly sag.

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