The Abdominisor
1 minute superman plank
30 seconds each side, side plank on fully extended arm with leg raises.
30 seconds each side, side plank on elbow with dips
20 x sit ups (2 seconds up, 6 seconds down)
20 x sit ups (6 seconds up, 2 seconds down)
1 minute, 30 second ankle grabs
40 x back raises
20 x leg raises
1 minute boat pose
20 x butt raises
5 second butt lift hold
20 x butt raises
30 x catapult crunches (have your arms raised up by your ears for the whole crunch as much as you can)
40 x Leg raises right side
40 x Leg raises left side
21 x squat thrusts (bonus points if you jump your feet onto a box,
21 x sit-ups (roll up a towel and place it under the arch in your lower back to make it harder)
15 x squat thrusts
15 x sit-ups (towel under back)
9 x squat thrusts
9 x sit-ups w/ towel under back
30 x hip raises
30 second hold the hip raise
30 x hip raises
40 x bicycle crunch 1 rep = one on each side
20 x travelling press ups
20 x mountain climbers
20 x travelling press ups
1 minute 30 seconds wall sit
40 x reverse lunges
2 minutes plank.
Wish me luck…
The Journey of a Coxswain: A few lessons learned from rowing:
1. Sleep anywhere- the bus, the boathouse, in the trailer, anywhere. Time is precious.
2. The blisters on your hands will make handshakes feel more powerful. Or scare people. If nothing else, they allow for good conversation.
3. People are almost always impressed by rowers.
Lest we forget.
"Marathon runners talk about hitting the wall at the twenty-third mile of the race. What rowers confront isn’t a wall; it’s a hole - an abyss of pain, which opens up in the second minute of the race. Large needles are being driven into your thigh muscles, while your forearms seem to be splitting. Then the pain becomes confused and disorganized, not like the windedness of the runner or the leg burn of the biker but an all-over, savage unpleasantness. As you pass the five-hundred-meter mark, with three-quarters of the race still to row, you realize with dread that you are not going to make it to the finish, but at the same time the idea of letting your teammates down by not rowing your hardest is unthinkable … Therefore, you are going to die."
(Source: exercisepsych)
