Are you ready to rock (and row)?
You don’t need any electric guitars or drums to participate in this fitness finale. Instead in this latest Fast Finisher from Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and Mathew Forzaglia, N.F.P.T., C.P.T., founder of Forzag Fitness, you’re getting a two-move metabolic crusher starring a rowing machine and a whole bunch of hollow rocks.
As always, Samuel makes sure the Fast Finisher session checks off the three essential Es: Adding a row to any finishing sequence instantly adds Excitement to the workout. Just one machine plus one bodyweight move equals Efficient, and the conditioning and core combo definitely checks off the final E, Effective.
“Implementing a rower into any workout can be a really good time, especially because we overlook the strength component of a rower,” Forzaglia says. “Here we focus on more metabolic stimulus but you get a lot out of this rower and the strength aspect.”
The workout is simple, at least in its design. The goal here is to finish with 1,000 meters rowed. However, the twist here is you’re going to stop rowing after every 60 seconds, getting off the rig and performing a quick set of hollow rocks.
While the rower focuses on hip extension as well as hitting glutes, midback and core, the hollow rock’s focus is on keeping your abs nice and tight while driving your pelvis back into neutral.
Complete five rocks for the first set. However, after every 60 seconds rowed, you’re gonna add an extra rock rep, meaning after two minutes, you’ll perform six rocks, then seven, eight, and so on, till you reach 1,000 meters. This punishment sort of serves as an “incentive” to keep the row pace honest, Samuel says.
“There’s a lot of challenges going here,” he continues. “You could take it easy on the row, but if we’re going to be here for 10 minutes, that winds up being a lot more hollow rocks worth in there.”
In the end, if you’re going at a good pace, you should be able to complete this finisher in about six to seven minutes. “It’s a really good exploration of your ability to control your breathing,” he adds.
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