Welcome to Episode 15 of the Bloom to Fit Workout of the Week series.
This week is very pull oriented. We’re going to be mix up some unilateral rows, sumo-style deadlifts, and high-volume mountain climbers all into a nifty little batch and see what comes out of it.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 15: Row Your Boat
Total time estimate to complete the workout: 20 minutes
What You’ll Need:
For this workout, you’ll need two kettlebells, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is Row Your Boat.
As mentioned, this workout is a combination of three delicious exercises: 2 kettlebell sumo deadlifts, one-handed kettlebell rows, and mountain climbers.
Set your timer for 10 minutes and see how many rounds of the following you can manage:
- 10 2KB sumo deadlifts
- 10 one-handed kettlebell rows (10 left side, 10 right side)
- 50 mountain climbers
Your goal is to complete as many rounds as you can in the allotted time, without sacrificing form. Every repetition should be done with good technique. If you need to rest, do so, but the timer does not stop until the time expires. Obviously, the less you rest, the more rounds you will complete. Make sure to record the number of rounds you achieved in your notebook.
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Set your timer to 5-8 minutes;
- Use lighter kettlebells;
- Lower your volume of repetitions per exercise.
Here are ways you can make the workout more challenging:
- Up your timer to 12-15 minutes;
- Use heavier kettlebells;
- Do 2 kettlebell rows (instead of one-handed rows);
- Substitute 20 burpees for the mountain climbers.
This was a really quick workout for me because I didn’t have much time to spend in the gym. I really wanted to do some unilateral stuff, so I threw the one-handed rows into the mix. I found that they go well with other posterior-type exercises.
Download the PDF
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I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!