If you haven’t used the rower (i.e. ergometer) at the gym before, it’s an awesome full-body workout. It’s also a great way to warm up the entire body before lifting, and the fact that it’s non-impact is a bonus!
10 min. rowing. First 8 min. at a fairly easy pace, then pick it up for the last 2 min. until you’re sweating!
10 min. dynamic stretching (video)
Set 1: (x3)
a) 15/leg step onto high box with one foot, driving through heel to come up to straight leg, then step down. Alternate legs.
b) 30 sec high knees (video)
c) 15/12/10 (1st 15, 2nd 12, 3rd 10) pushups
d) 1 min. plank
e) 30 sec/leg single-leg balance on wobble disc
Set 2: (x3) increasing weight each set
Set 3: (x3)
Warm-up: get loose! 20-30 min light resistance on cross-trainer 10 min. stretching…
This is a great swim workout for when you’re getting back into the…