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Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower.
Written by top education and coaching specialists, it includes information on technique and training,
with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit.
There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as
dedicated sections on psychology, nutrition and weight training.
Training Interuptions and Holiday Training - Circuit Two
<< Circuit OneCircuit Three - Lower Body >>
Table 11.2
This is another body weight circuit that does not need any equipment and very little room and is good for general fitness as it involves most major muscle groups.
| Circuit 2 |
| Exercise |
Reps |
Sets |
| Star Jumps |
20 |
3 |
| Press Ups |
20 |
3 |
| Sit Ups |
30 |
3 |
| Burpees |
30 |
3 |
The format is the same as the bedroom circuit.
Star Jumps
Method: Start in a standing position, squat down until you can touch the floor then in one action jump into the air opening your arms and legs into a star. You should land with your feet together and hands by your sides ready to start again.
Press Ups
Method: Start lying on your front with your palms below your shoulders, fingers pointing forwards and on the balls of your feet. Straighten your arms keeping your trunk in a straight line. Return to starting position.
Sit Ups
Method: Lie on your back with your feet flat on the floor and your arms crossed on your chest. Lift up your shoulders and back until your body is off the floor. Return slowly to the starting position.
Burpees
Method: Start standing, squat down and place your palms on the floor with your fingers pointing forward. Straighten your legs, taking your weight on your hands until you are in a press up position. Bring your legs back so your feet are between your hands, then jump as high as you can into the air.
