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Throughout the duration of the lockdown, members of Liverpool Vics will be training at home as the clubhouse has been out of bounds. This has been challenging but we have regular group training sessions on Zoom to keep in touch and motivate each other. These are:

Monday Evenings – 6.30pm
Cardio, abs, glute and flexibility circuits.

Saturday Mornings – 9.30am
Mega Tabata session run by Warrington Rowing Club with members from different rowing clubs.

Follow this link: https://zoom.us/j/826188076

On other days of the week, members are encouraged to train individually at home by using weights, ergs and body weight exercises. Here are some examples of training programmes.
The following circuits do not require an erg and have been designed for rowers.

Left Plank
Front Plank
Right Plank
Press-Ups
Sculling Sit-Ups
Burpees
Glute Bridge
Sit-Ups
Angels
Squat Jumps
Single Leg Lifts
Sculling Sit-Ups
Star Jumps
Lunges
Sit-Ups
Seagull Dance
Tuck Jumps
Glut Bridge with Leg Raised
Crunches
Dead Bug
1 min rest
Repeat three times
Start with 30 secs of each exercise and increase by 5 secs each session until you’re at
1 min for each exercise.
1 min running on the spot
Russian Jumps (Split Jumps) 20
Press ups 10
Sit ups 20
Burpees 10
Squat jumps 20
Burpee jumps 10

Twisting sit ups 20
Dorsal rise 10
Lunge 20 (10 each leg)
Repeat x 3 – Full intensity – no breaks. Ramp up to 6 reps if you’re super keen / mad.
20 min Workout
3 sets of this cycle.
15 Squat Jumps
5 Push-Ups
25 High Knees
7 Burpees
10 Lunges
7 Squats
5 Push-Ups
10 Lunges
5 Push-Ups
7 Squats
15 Squat Jumps
1 min Wall Sit
5 Push-Ups
25 High Knees

The following workout plans require the use of an erg.

Erg – 4 mins r28 Firm
Burpees
Glute Bridge
Aleknas
High Knees
Erg – 4 mins r28 Firm
High Knees, High Punch
Plank
Table Top Hold
Seagull Dance
Erg – 4 mins r18 Firm
Squats
Crunches
Lunges
Sit Ups
Erg – 4 mins r28 Firm
Heel Kicks, Boxer Punch
Jack Knife
Moving Plank
Star Jump Burpees
Erg – 4 mins r28 Firm
Press-Up Burpees
Cycling Abs
Scissors
Tuck Jump

All exercises to be done for 1 min. Can be done with a partner swapping between ergs and cardio exercises every 4 mins.

2 x 6 km erg with 5 mins rest in between.
40 min erg
6 mins r20 light rowing
6 mins r22 5k split + 15 secs
4 mins r24 5k split + 7 secs
2 mins r26 5k split
1 min r28 flat out
1 min recovery
6 mins r20 light rowing
6 mins r22 5k split + 15 secs
4 mins r24 5k split + 7 secs
2 mins r26 5k split
1 min r30 flat out
1 min recovery

Keeping up the training will pay off when it is safe enough to row on the water and race again.

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