CIRCUIT TRAINING
When the weather turns cold or at times when you can’t access rowing equipment, a range of alternative exercises like cycling, running or home based ergo work are great adjuncts to your rowing fitness.
Another convenient way to get a cardio workout, as an individual or as part of a group, is circuit training. Circuit training is one of the best ways to get a resistance and strength training workout that is portable, challenging for your heart and lungs and can progressively build strength & fitness.
This HRC circuit, repeated 3 times, provides a 30 - 40 minute workout that will take you to your maximum physical effort as well as your maximum heart rate. You can see below that within each exercise transition you jog for 30 seconds maintaining active cardio vascular activity.
Circuit Training
(Suggest 2- 3 Days each week).
For exercises 1 - 6, 8 & 10 gradually build the no. of reps each week starting at 10, and ratcheting up to a maximum of 30 reps.
For exercises 7 & 9 hold positions for 30 sec and progressively build weekly to holding positions for 60 sec or more.
Repeat each 10 exercise circuit 3 times.
Each circuit will take about 10 - 12 minutes as you gradually increase the number of reps you do of each exercise.
HRC Captain - July 2020
