Fitness Unleashed

Most people treat the rower like any other piece of cardio equipment. They hop and stay at 1 pace throughout. In this video we take a look at how to count your strokes, Strength Rowing, to be more effective and efficient. As you learn more and add the extra skills you will start to see greater results in your workouts. ... What other questions do you have?

You’re not getting results because you actually have no idea what your portion size is suppose to be. Most restaurants lie to you about what the portion size is. We are convinced that the serving in a restaurant is the appropriate amount and never actually measure things out at home. Take the challenge and take 2 weeks to measure actual serving sizes and compare to what you’ve been doing.

Bent Over Low Row 8reps Bicep Curl-remainder of minute Chest Press 8reps Push Ups- remainder of minute... Shoulder Press 8reps Lateral Raise- remainder of minute Chest Fly 8reps Dips- remainder of minute High Row 8reps Bent Over Reverse Fly- remainder of minute Level1- 3rds Level2-4rds Level3-5rds

Block1-8mins Single Arm Snatch 12/12reps Power Push Ups 12reps Single Arm Push Press 12reps... Cardio 5mins Froggers 12reps Plank ALT Leg Raise 12total Sit ups 12 Block2 8mins Single Arm Swings 12/12reps Single Arm Low low from Floor 12/12reps Squat to Upright Row 12reps Cardio 5mins Alt Jump Lunge 12total Plank Punch 12total Bicycle 12total

We have no clue what a portion size is bc we go to restaurants and want our money’s worth. So we get a plate LOADED with food. Then we go home and LOAD our plate with food. AND our parents and their parents told us Eat everything on your plate. And worse eat everything on your plate and if you do I’ll give you a special dessert treat. Break out the kids plates and bowls and notice what a portion size really looks like.

Block1 Push up (tempo 4:4) 8 reps Bicep Curl (tempo 4:1) 10reps Front raise 12 reps... Block2 Over Head Press (tempo 4:4) 8 reps Tricep Extension (tempo 4:1) 10reps Hammer Curl 12 reps Block3 Low Row (tempo 4:4) 8 reps Lateral Raise (tempo 4:1) 10reps Narrow Push ups 12 reps 3-6times depending on available time. 4min fast walk/jog/run 1min active recovery Level1 3rds Level2 4rds Level3 5rds

Block1 Push Ups 25reps Palms to Elbows 20reps Dips 25reps Shoulder Taps 20reps... Pop Jacks 15reps Cardio 3mins Wipers 12reps Mt. Climbers 20reps Block2 Plank Punch 20reps Power Push ups 15reps Plank Rotations 20reps Wall Trip Extension 15reps Tuck Ups 20reps Cardio 4mins Reverse Crunch 12reps Atomic Mt. Climbers 20reps Level1-Block1&2 2rounds Level2- Block1&2 3rounds Level3- Block1&2 4rounds

4/20- Heavy Singles to the End make the weights as heavy as you can, and increase the weights as the rep count goes down if you can. Block1 Bicep Curl... Bent Over Row Chest Press Tricep Extension SL V-Ups Half Get Ups Rest 90s-2mins Squat Jacks 20/16/12/8/4 Plank punch Crunches Rest 90s-2mins Block2 Reverse Lunge SL Deadlift Over Head Press with Rotation Step Ups SA Toe Reach Sit up to Punch Rest 90s-2mins Squat Jacks 4/8/12/16/20 Plank punch Crunches Level1- Block1&2 8/6/5 Level2- Block1&2 8/6/5/4 Level3- Block1&2 8/6/5/4/3