All too often, I’m asked: “If you could only do one workout, what would it be?” Although I wish I could say it was a home workout, I’d need my own rowing machine for that! So, other than finding myself a gym with a rowing machine (which by the way, are often unoccupied), I choose this simple workout. It is powerfully effective; it boosts strength & stamina with only 2–3 exercises and can be modified 3 different ways.
Pre-Workout
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Warm up until you feel loose
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Punching bag, skipping, drills, or dynamic stretching (up to you). Head and arm rotation. .
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Adding a weighted vest/backpack or resistance bands will dramatically increase intensity (burpees with weight vests are the best!)
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Dumbbells –– weight is up to you.
Workout #1
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One-mile run
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30 burpees (I love throwing this in just for fun)
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3000 meters rowing –– threshold pace (this means neither too hard nor too easy)
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50 pushups (can be an alternative for bench press)
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2000 meters rowing –– threshold
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40 pushups
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1000 meters rowing –– threshold
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30 pushups
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500 meters rowing –– full sprint (i.e., as hard as you can go)
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20 pushups
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250 meters rowing –– full sprint
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One-mile run
Modification: lunges, dumbbell arm curls to super-set the pushups
Total rowing: 6750 meters
Total running: 2 miles
Total push/strength exercise: 140 reps
Workout #2
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One-mile run
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30 burpees
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3000 meters rowing –– threshold pace
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50 dumbbell shoulder presses (can be an alternative for barbell shoulder press)
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2000 meters rowing –– threshold
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40 dumbbell shoulder presses
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1000 meters rowing –– threshold
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30 dumbbell shoulder presses
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500 meters rowing –– full sprint
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20 dumbbell shoulder presses
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250 meters rowing –– full sprint
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One-mile run
Modification: lunges, dumbbell arm curls to super-set the pushups
Total rowing: 6750 meters
Total running: 2 miles
Total push/strength exercise: 140 reps
Workout #3
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One-mile run
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10 dumbbell shoulder presses or pushups (can be an alternative for barbell press)
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500 meters rowing –– threshold pace
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10 dumbbell shoulder presses or push-ups
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500 meters rowing –– threshold
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10 dumbbell shoulder presses or pushups
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500 meters rowing –– full sprint
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10 dumbbell shoulder presses or pushups
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500 meters rowing –– full sprint
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10 dumbbell shoulder presses
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500 meters rowing –– full sprint
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10 dumbbell shoulder presses or pushups
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500 meters rowing –– threshold
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10 dumbbell shoulder presses
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500 meters rowing –– full sprint
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10 dumbbell shoulder presses or pushups
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500 meters rowing –– threshold
-
10 dumbbell shoulder presses
-
500 meters rowing –– full sprint
-
10 dumbbell shoulder presses or pushups (can be alternatives for barbell press)
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Two-mile run
Modification: lunges, dumbbell arm curls to super-set the pushups
Total rowing: 4000 meters
Total running: 3 miles
Total push/strength press: 100 reps
You can alternate between these four workouts with a day or even two in between. On your “off day,” you can do light cardio, yoga or light stretching.
Enjoy and be well!
