30 Minute ADVANCED Rowing Machine Workout for Weight Loss

– If you're looking for an advanced level longer than 20 minute rowing workout, this is the workout for you, stay tuned.

We are going to get a 30 minute intense, interval training session in today.

So 10 and 20 minutessessions are really great way for you to get comfortableand familiar with this machine but occasionally getting something beyond the 20 minute barrier, like 30 minutes or an hour in a session, is a really great way of givingyourself lots of practice with lots of good strokes.

And that's exactly whatwe're gonna do today.

If this is your first time here, welcome I'm Shane Farmer, this is “Dark Horse Rowing”, where you build the lifethat you want to live and we just happen to helpyou get there using rowing.

In today's workout, weare going to be doing three rounds of eightminutes on, two minutes off.

Inside of those eightminutes you are going to be ping-ponging back and forth between a stroke rate of 20 and 24.

The objective is that you learn how to give a near maximal effort for an entire eight minutes.

So that you aren't burning out early and unable to finish strong.

The goal is that you are learning pacing as this workout goes on.

There are a couple unique settings that we're going to throw at you for the set-up on the monitor.

Of course this is for a Concept2.

You can use any machine that you want.

But I'll walk you throughhow to set these up on Concept2 Monitor.

Now house cleaning notesbefore we get started as always, make sure that you have perhaps some water handy, if you're gonna need it.

As you can hear my voiceI have a bit of a cold.

So I'm gonna keep one next to me.

Next, always make sure thatyou have two types of devices.

One so that you can watch this video, I suggest something likea laptop next to you, or a T.

V.

screen on your wall.

And then you're going to have your phone, I encourage you to consider checking out this phone mount that I have, but then make sure that youhave ErgData on your phone.

It's an App, it's free for Concept2.

And it's going to track your workouts.

So that when you're done, it'll auto push to your Concept2 Logbook, and just auto log all ofyour workouts for ya'.

It's just a really easy way of making sure that you get to keep your data over time.

Following that I encourageyou to have something like a hat to catch sweat or perhaps some wrist bands to catch the sweat off of your arms.

Make sure that you're hot and ready to go so that you don't you don'tgo into this workout cold.

And from there, let'sjust have a great workout.

Now let's talk through theset-up of how to do this on the Monitor.

From the main menu, you are going to go to Select Workout, that's the B button.

Then you will go to NewWorkout, that's the D button.

Followed by Intervals, that's the D button.

Intervals Time, that's B.

You will then change theSet Time to eight minutes.

It should be flashing at a one right now.

So you'll press the B button, that's the plus button, seven times.

One, two, three, four, five, six, seven.

That puts eight minutes as my Set Time.

Then you're gonna needto hit that right arrow, that's the A button, one, two, three, four times.

That's gonna get your zeroflashing under Set Rest Time.

From there you'll hit the plus button or B twice, one, two.

That's gonna put twominutes on your screen.

Okay so with eight minuteson and two minutes off remembering inside of each eight minutes you will row at a 22 and a 24.

Ping-ponging back andforth every two minutes.

So you'll essentially gettwo tries at 20 and 24.

The only thing to remember isyou are trying to accumulate your maximum distance in eight minutes.

So when we drop down from a 24 to a 20, it's not a rest period.

It's just a change in stroke rate, where you now have to learn how do I continue to give good effort even though my stroke rate is lower.

Hint, the answer is notthrough increasing stroke rate.

Again we're capping strokerate for that very purpose.

Which means you needto learn how to engage and connect with the machine, to get more out of every single stroke.

Okay with that being saidI've hit the check mark that is the E button.

From there it's flushed up onto my phone.

It's on my Monitor, I'mwarm and ready to go.

I'm gonna set-up onto my machine.

I'm gonna start my heart rate monitor.

It's simply a watch, it'sa Garmin Fenix 5X Plus.

A lot of people ask a what this is.

And I'm gonna say it doesa absolutely terrible job of keeping my heart rate while rowing.

So I would encourage you toget a heart rate monitor, if heart rate is somethingthat's important to you.

I honestly don't knowwhy I run this at times but here we go anyways.

I'm hitting start on that, then we're gonna get readyto start this workout.

We're gonna start at strokerate of 20, sitting ready.

Three, two, one, let's start course.

♪ Tik Tok you're on the clock ♪ ♪ Give all you've got ♪ ♪ Tik Tok before it's gone for good ♪ ♪ Tik Tok this time around ♪ ♪ Don't lose your sound ♪ ♪ Knock knock lost visions at your door ♪ ♪ 'Cause you've been takingevery piece of me for granted ♪ ♪ And I grow tired of the way lie ♪ ♪ Tik Tok go turn a page ♪ ♪ Grow some rage ♪ ♪ Tik Tok don't waste it all on tears ♪ ♪ Unlock your fantasiesjust wait and see ♪ ♪ Knock knock revolutions at your door ♪ ♪ 'Cause you've been takingevery piece of me for granted ♪ Getting ready to shift to 24.

Then we got 20 more.

♪ I try, try, try ♪ ♪ Wake up with your illusions ♪ ♪ Watch me fly, fly, fly ♪ ♪ Fly, fly, fly ♪ ♪ You've been taking it all for nothing ♪ ♪ You've been taking my love for nothing ♪ ♪ You've been taking it all for nothing ♪ ♪ You've been taking it all for nothing ♪ ♪ You've been taking my love for nothing ♪ ♪ You've been taking it all for nothing ♪ ♪ Hey now honey I've beendriving around in my car ♪ ♪ Looking for some kind of open bar ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Got no money but Iworking out with my trump ♪ ♪ Having a good time and doing no harm ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Hey now, honey ♪ ♪ I've been driving around in my car ♪ ♪ Looking for some kind of open bar ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Got no money but Iworking out with my trump ♪ ♪ Having a good time and doing no harm ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ – Getting ready to go back down to 20.

♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ On this one.

♪ Hey no honey ♪ ♪ I've been driving around in my car ♪ ♪ Looking for some kind of open bar ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Got no money but Iworking out with my trump ♪ ♪ Having a good time and doing no harm ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Hey now, honey ♪ ♪ I've been driving around in my car ♪ ♪ Looking for some kind of open bar ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Got no money but Iworking out with my trump ♪ ♪ Having a good time and doing no harm ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Hey now, honey! ♪ ♪ Singing hey now honey ♪ ♪ Ain't got no money ♪ ♪ Ain't got no money ♪ ♪ Still I'm singing ♪ ♪ Oh I think I look so good ♪ ♪ Don't you think look so yeah ♪ ♪ Oh I think I look so good ♪ ♪ Don't you think I look so good! ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Maybe tonight ♪ ♪ Hey now, honey ♪ ♪ I've been driving around in my car ♪ ♪ Looking for some kind of open bar ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ Five, four, three, two, one.

♪ Having a good time and doing no harm ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Hey now, honey ♪ ♪ I've been driving around in my car ♪ ♪ Looking for some kind of open bar ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Got no money but Iworking out with my trump ♪ ♪ Having a good time and doing no harm ♪ ♪ It's gonna be all right ♪ ♪ Gonna be all right ♪ ♪ Hey now baby, yeah ♪ ♪ Don't I look so good ♪ ♪ Don't I look so good ♪ ♪ Hey ♪ ♪ Don't I look so good! ♪ ♪ Hey ♪ ♪ Gonna have a good time ♪ ♪ Gonna have a good time ♪ ♪ Gonna have a good time ♪ ♪ Gonna have a good time ♪ ♪ You ain't got enough ofthis fever, I know, I know ♪ ♪ Nothing would remain andyou don't wanna go, so go ♪ ♪ 'Cause you're picking your pace ♪ ♪ No time to waste ♪ ♪ I wanna love you but life doesn't wait ♪ ♪ You can't stay here and waste away ♪ ♪ You need to taste every mistake ♪ ♪ Fall down and get up again and again ♪ ♪ Again and again and again and again ♪ ♪ I'll be with you always, you don't need to be afraid ♪ ♪ And I'll meet you at, I'll meet you at the– ♪ ♪ I'll be with you always, you don't need to be afraid ♪ ♪ I'll meet you at, I'llmeet you at the end ♪ Two minutes, nice and easy.

This workout is kicking my butt.

♪ Don't you know what happens to dreams ♪ ♪ You don't follow, they crumble ♪ ♪ You know I can't stay and watch ♪ ♪ You getting so hollow, so broke ♪ ♪ 'Cause you're picking your pace ♪ ♪ No time to waste ♪ ♪ I wanna love you but life doesn't wait ♪ ♪ You can't stay here and waste away ♪ ♪ You need to taste every mistake ♪ ♪ Fall down and get up again and again ♪ Water break for me.

♪ Again and again and again and again ♪ ♪ I'll be with you always, you don't need to be afraid ♪ ♪ And I'll meet you at, I'll meet you at the– ♪ ♪ I'll be with you always, you don't need to be afraid ♪ ♪ I'll meet you at, I'llmeet you at the end ♪ One minute left.

♪ Yeah, yeah ♪ ♪ I'll meet you at, meet at the end ♪ ♪ No time to waste ♪ ♪ I wanna love you but life doesn't wait ♪ For this one we're gonna start at a 24.

Which means we'll end it on 20.

♪ I'll be with you always ♪ Get ready to go in 15 seconds.

We've gotten all this way, that's okay.

Five, three, two, one, 24.

♪ I was dull until you came ♪ ♪ I was breathless when we first met ♪ ♪ Couldn't keep my hands away ♪ ♪ I was speechless when we first met ♪ ♪ You took the pain away ♪ ♪ Didn't mind my scars ♪ ♪ Mend my broken heart ♪ ♪ Life was dull until you came ♪ ♪ Now I see in color again ♪ ♪ It could rain I don't mind if it pours ♪ ♪ 'Cause I'm right next to you ♪ ♪ To you ♪ ♪ Come rain or come shine ♪ ♪ I don't mind 'causeI'm right next to you ♪ ♪ It's true ♪ ♪ Right next to you ♪ ♪ To you ♪ ♪ Next to you ♪ ♪ Next to you ♪ ♪ Next to you ♪ ♪ Right next to you ♪ ♪ To you ♪ ♪ Next to you ♪ ♪ Next to you ♪ ♪ Next to you ♪ ♪ Never thought I'd feel this high ♪ ♪ The sky is never ♪ – Getting ready to go to 20 ♪ When you kiss me I can'tbelieve that I am yours ♪ 20 here we go.

♪ You are mine ♪ ♪ You took the pain away ♪ ♪ Didn't mind my scars ♪ ♪ Mend my broken heart ♪ ♪ Life was dull until you came ♪ ♪ Now I see in color again ♪ ♪ It can rain I don't mind if it pours ♪ ♪ 'Cause I'm right next to you ♪ ♪ To you ♪ ♪ Come rain or come shine ♪ ♪ I don't mind ♪ ♪ 'Cause I'm right next to you ♪ ♪ It's true ♪ ♪ Right next to you ♪ ♪ To you ♪ ♪ Next to you ♪ ♪ Next to you ♪ ♪ Next to you ♪ ♪ Who would have thoughtI'd be above cloud nine ♪ ♪ I would never takeour love for granted ♪ ♪ Love how you make me feel alive ♪ ♪ When you're with me ♪ ♪ Took the pain away ♪ ♪ Didn't mind my scars ♪ ♪ Mend my broken heart ♪ ♪ It can rain I don't mind if it pours ♪ ♪ 'Cause I'm right next to you ♪ ♪ To you ♪ ♪ Come rain or come shine I don't mind ♪ ♪ 'Cause I'm right next to you ♪ ♪ It's true ♪ ♪ Right next to you ♪ ♪ To you ♪ ♪ Next to you ♪ ♪ Next to you ♪ ♪ Next to you ♪ ♪ Let's get some sun ♪ ♪ Baby it's time to go ♪ Getting ready for a 24 again.

In five.

.

.

Three, two, one, 24.

♪ I can feel the heat is rising ♪ ♪ The beat is hypnotizing ♪ ♪ No we run the show ♪ ♪ Let's get loud and lose control ♪ ♪ Got to live before we get too old ♪ ♪ Come on shine ♪ ♪ Shine a little tonight ♪ ♪ Let's get loud and lose control ♪ ♪ We gonna live it while we go for broke ♪ ♪ We can shine ♪ ♪ Shine a little tonight ♪ ♪ Shine a little tonight ♪ ♪ Shine a little tonight ♪ ♪ Let's hit the clubstime to make a move ♪ ♪ Make a move ♪ ♪ We got lame ain't got nothing to prove ♪ ♪ Nothing to prove ♪ ♪ I can feel the heat is rising ♪ ♪ The beat is hypnotizing ♪ ♪ No we run the show ♪ ♪ Let's get loud and lose control ♪ ♪ Live until we get too old ♪ ♪ Come on shine ♪ Three, two, one, 24 ♪ Let's get loud come on lose control ♪ ♪ We gonna live it while we go for broke ♪ ♪ We can shine ♪ ♪ Shine a little tonight ♪ ♪ Shine a little tonight ♪ ♪ Shine a little tonight ♪ ♪ Shine a little tonight ♪ ♪ Oh yeah we can shine ♪ ♪ Shine a little tonight ♪ ♪ We can shine ♪ ♪ We can shine ♪ ♪ We can shine ♪ ♪ Shine a little tonight ♪ ♪ Shine a little tonight ♪ ♪ Light me up ♪ ♪ Don't you stop ♪ ♪ 'Cause tonight ♪ ♪ It's on the rise ♪ ♪ Show me how ♪ ♪ You get on now ♪ ♪ Close my eyes ♪ ♪ Take me for a ride ♪ ♪ Got to live ♪ ♪ So come and light me up ♪ ♪ I still need your fire ♪ ♪ Baby I still want you by my side ♪ ♪ Light me up ♪ ♪ Let me touch the flame ♪ ♪ Now baby I'm your phoenix tonight ♪ ♪ Come on and rise ♪ ♪ Come on and rise ♪ ♪ Come on and rise ♪ ♪ Light me up ♪ ♪ Can't get enough ♪ ♪ Take your time ♪ It's easy.

♪ We will rise to the skies ♪ ♪ 'Cause we ain't donetil we hit the sun ♪ ♪ So come and light me up ♪ ♪ I still need your fire ♪ ♪ Baby I still want you by my side ♪ ♪ Light me up ♪ ♪ Baby I'm your phoenix tonight ♪ ♪ Come on and rise ♪ ♪ Come on and rise ♪ ♪ Come on and rise ♪ ♪ Baby you light me up ♪ That's one minute for me.

If we're not aligned right now just skip the video forward.

50 seconds left right now.

♪ Come and light me up ♪ (voice drowned out by music) ♪ Baby I still want you by my side ♪ ♪ Light me up ♪ ♪ Let me touch the flame ♪ ♪ Baby I'm your phoenix tonight ♪ ♪ Come on and rise ♪ ♪ Come on and rise ♪ ♪ We collide ♪ ♪ We break down ♪ ♪ Cave it in to walk down ♪ Last seconds, feel free to skip.

Get in place with me going to 24.

In two, one, here we go 24.

♪ When we're so sad ♪ ♪ We regret ♪ ♪ I can see the firethat rages to save us ♪ ♪ When we try to make-upI'm never letting go ♪ ♪ Said the things we promised not to say ♪ ♪ Then we break up ♪ ♪ Just to start all over ♪ ♪ Even though we know ♪ ♪ This is the hard way the better ♪ ♪ We can be heartache together ♪ ♪ This is the hard way the better ♪ ♪ We can be heartache together ♪ ♪ This is the hard way the better ♪ ♪ We can be heartache together ♪ ♪ This is the hard way the better ♪ ♪ Let's go back ♪ ♪ Let's start again ♪ ♪ To a place a long time ago ♪ ♪ When I kissed your lips ♪ ♪ I can see the fire that were made ♪ ♪ Just to save us ♪ ♪ When we try to make-upfor never letting go ♪ ♪ Said the things we promised not to say ♪ ♪ Then we break up justto start all over ♪ Five seconds to 20.

Five.

.

.

Three, two, one, 20.

♪ This is the hard way the better ♪ ♪ We can be heartache together ♪ ♪ This is the hard way the better ♪ ♪ We can be heartache together ♪ ♪ This is the wrong way ♪ ♪ This is the wrong way ♪ ♪ What happened to us ♪ ♪ What happened to all the lovewe always took for granted ♪ ♪ Are we stranded ♪ ♪ Is it too late ♪ ♪ Is it too late to colorfeelings that are faded ♪ ♪ Complicated ♪ ♪ I'm waiting for an answer ♪ ♪ Waiting for a sparkle to come ♪ ♪ To ignite love ♪ ♪ I need no second chances ♪ ♪ I'm tired of romances without love ♪ ♪ So where do we go ♪ ♪ When we can't find our way ♪ ♪ I don't want to be alone ♪ ♪ I need you tonight ♪ ♪ And I don't want to wait ♪ ♪ I want you to show me the way ♪ ♪ 'Cause I'm a satellitearound your love ♪ ♪ Tonight ♪ ♪ Nothing's gonna break me down ♪ ♪ As long as there's stars in the sky ♪ ♪ As long as there's stars in your eyes ♪ ♪ As long as there's stars in your eyes ♪ ♪ As long as there's stars in your eyes ♪ Two, one, 24.

♪ It's breaking my heart ♪ ♪ It's breaking my heart ♪ ♪ To see you acting like you don't care ♪ ♪ Like a nightmare ♪ ♪ What happened to us ♪ ♪ What happened to all the lovewe always took for granted ♪ ♪ Are we stranded ♪ ♪ I'm waiting for an answer ♪ ♪ Waiting for a sparkle to come ♪ ♪ To ignite love ♪ ♪ I need no second chances ♪ ♪ I'm tired of romances without love ♪ ♪ So where do we go ♪ ♪ When we can't find our way ♪ ♪ I don't want to be alone ♪ ♪ So what do we do ♪ ♪ When we're lost and afraid ♪ ♪ I need you to show me the way ♪ ♪ 'Cause I'm a satellitearound your love ♪ ♪ Tonight nothing's gonna break me down ♪ ♪ As long as there's stars in the sky ♪ ♪ As long as there's stars in your eyes ♪ ♪ As long as there's stars in your eyes ♪ ♪ As long as there's stars in your eyes ♪ ♪ 'Cause I'm a satellitearound your love ♪ ♪ Tonight nothing's gonna break me down ♪ ♪ As long as there's stars in the sky ♪ ♪ As long as there's stars in your eyes ♪ ♪ As long as there's stars in your eyes ♪ ♪ As long as there's stars in your eyes ♪ ♪ Baby dance the night away ♪ ♪ I let my hair down if I want ♪ ♪ Don't you just gettired of chasing fame ♪ ♪ And being pretty all the time ♪ Two, one, 20.

♪ Doesn't sound like fun ♪ ♪ We can do better ♪ ♪ Let me show what agood time looks like ♪ ♪ We can do better ♪ ♪ We can do better ♪ ♪ Let me show what agood time looks like ♪ ♪ We can do better ♪ ♪ I tell you to be wild tonight ♪ ♪ Let me show what agood time looks like ♪ ♪ I want to be silly ♪ ♪ Baby dance the night away ♪ ♪ I'll take my shoes off if I want ♪ ♪ Let yourself be free ♪ ♪ And maybe you willfind the fairest water ♪ ♪ Like they're being pretty ♪ ♪ Honey let's just be easy ♪ ♪ Let your hair down ♪ ♪ Be a little wilder ♪ ♪ Baby kick your shoes up ♪ ♪ You don't have to party ♪ ♪ Baby let your hair down ♪ ♪ Be a little wilder ♪ ♪ Baby kick your shoes up ♪ ♪ Don't hide it ♪ ♪ I don't fit into your box ♪ ♪ Feeling kind of lost ♪ ♪ You can do better ♪ ♪ I tell you to be wilder ♪ ♪ I don't fit into your box ♪ ♪ Feeling kind of lost ♪ ♪ You can do better ♪ ♪ I tell you to be wilder ♪ ♪ I don't fit into your box ♪ ♪ Feeling kind of lost ♪ ♪ You can do better ♪ ♪ I tell you to be wilder ♪ ♪ I don't fit into your box ♪ ♪ Felling kind of lost ♪ ♪ You can do better ♪ ♪ I tell you to be wilder ♪ Keep spinning for your two.

Two minutes of rest.

Keep spinning it.

On your own, let's chat for a second.

(exclaims) Guys that is a seriouslygreat middle distance workout to start getting youcomfortable above and beyond 10 minutes and 20 minutes, and getting you primed and ready to go.

Spending more time on this machine getting more consistentand learning your pacing.

In that final round youwere probably starting to find a rhythm.

And that's the key, can you find a rhythm, and can you understand what pace your body wants to settle to.

For example in roundone I came out too hard I felt it in round two.

In round three it was abouttrying to find the sweet spot between round one and two.

These are the things youlearn by taking more strokes.

I encourage you, even ifthis is foreign to you spend the time here.

Be willing to submit yourselfto some of these workouts that are beyond your comfort zone.

'Cause these are tonesthat'll help you grow.

Fantastic work on that.

Next time I would encourage you, check out our intermediate playlist for some shorter range workouts, that may be a little higher in intensity but a little bit less in volume.

And don't forget to subscribe, so that you become a member of PDPR, Push don't pull, andyou get alerted whenever we come out with new videos.

.

Leave a Comment

Your email address will not be published. Required fields are marked *