Back to the rower for a challenging EMOM to keep your beach & season ready!

Work It Wednesday will feature a new dance specific workout for you every week!

Over the hot summer months, we’ve been doing less outdoor running/biking & increasing our time on the rower, as you’ve probably seen! Here’s one with a couple new moves in it that should definitely get your heartrate up. A couple bonus exercises for more exercised lifters as well. We did it EMOM (every minute on the minute) start one exercises, rest any left over time in the minute. And we only had time for 4 circuits.

Rower Pikes: Very tough on the core & shoulder stability. Try it with feet on sliders/towel/stability ball first or if no rower. Keeping spine straight, slowly raise hips above head as high as comfortable, then return slowly. 14 reps, longer holds to increase challenge.

Rower Fall Outs: Be careful you don’t fall on your ribs with this tough one. Slowly, holding posterior pelvic tilt & ab brace, let your body lower as arms go overhead. Hold at end 1-3 count, then return. 10 reps. (Once easy on knees, try in plank!)

Rower Hamstring Curls: Get as close to the rower as your able, then place feet on the seat, & bridge up. Keeping core tight, hips extended, & arms up to increase the challenge, slowly lower legs out as far as able, hold for a count, then return to start. 14 reps

Bosu Lateral Goblet Hops: Can do with or without a weight held at your chest. Really focus on ankle and knee stability with this one, decreasing knees pointing inward. Side to side only as fast as controlled. 10 reps/side.

Row: 150 m on medium resistance.

Bonus: DB Snatch: Complex move & shouldn’t try without coaching if never done, but jacks up the heart rate. Comment if you’d like us to post showing more. We replaced the Bosu Jumps with this (6 reps/arm).

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Scott DPT
#BeyondCrunchesandPilés