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Hi I’m Claire welcome to the British
Rowing indoor exercise class we’re going tostart with a nice easy warm-up four
minutes tie yourself in nice and tightturn your screens on to just row and away
we go so nice easy drives withlegs through there nice and slow on the
recovery back upmaking sure we’re sitting tall pulling
the handles through to your chest andthen sending them away againit should just be light pressure easy
warm-up we go down to the hard stuff later onokay we’re going to do this for the
first minute once we hit that minutewe’ll just take the speed up a little
bit you have got a number in the bottom left handcorner of the screen
that’s your strokes per minutewe’re going to take that up to 22 that means
moving just a little bit quickersqueezing just a little bit more on the
legsStill not there so we’ll go a little bit quicker drivefeeling warm in the whole bodystill sitting nice and tall and remembering
to think about your core don’t let your back dropnearly at the end of the second minute
so let’s take it up againTrying to get up to 26
drive and relaxGoodso we want to get all of those muscles firingso far so goodlet’s relax it down just a tad as this is only the warm-upand I know what’s coming next and you’re
going to need your energyso this should be feeling nice and comfy
now nice controlled rhythmlegs should be feeling a little bit warmerfor the last 30 seconds to take it back
to 18 drive with the legs slowthat’s it make sure you’re sitting tall
rocking from the hipone more and relax the handle there
for a sec okay so now we’re moving on tointerval number one this is when things
get serious so I need you to reset yourscreen back to just rowing we’re going
to doTabata which is 10 seconds light 20
seconds intense 4 times overso take hold of a handle come up to the start I’m going to go nice and light for 10 secondsso let’s go nice steady light 10 secondsready drive this is 20 this is hard
this is fastthat’s it legs driving everything
follows througheasy huh one downsecond one coming in now that’s a find
that drive and recoverylooking goodeasy halfway is easyready go- third setthis is where it starts to countkeep it longeasy enjoy this ten seconds you got one
leftwe’re going all out now drive it hard as
you can pushfive secondsand relax have a momentso we finished the interval we’re now going to lighten it up I have a little bit more fun and do a circuitit’s approximately 30 seconds nice light rowing and then we’re going to move into an exercise you’vegot five in total it takes about ten
minutes to get throughI’ll call the intervals so just sit with me nice like rowing and then we’ll go into the exercisesat the start please nice light
rowing let’s gothis is also your recovery from the last oneso I might have cheated slightly in that this first exercise isn’t actuallyon the rowing machine what I want you to
do in three strokes is stop and stand upthat’s two one more excellent put your
handle down take your seats out stand upfor some squat so chair in front of feet
shoulder-width apartweight in the heel we’re going to do 20
let’s go one good so we remember knees over toesstick your bum back like you’re going
to sit down on a chair but then quite sit downthat’s it down -you’ll notice that this is very similar to themovement you’ve just been doing because it’s all about your legsgood stuff twelve5 left just try and squeeze little inch at the bottom a little bit lower 19 and 20 well done back on the machinebear that movement in mind when
we go back in nice light rowing let’s goso driving through nice and long nice
and steady exercise one done four leftnow I know you might be a little bit
tired from what we just done with theSprint but I need another one
30 seconds hard as you can gowe’re going to go in three two one go no limit on the rating drive the legsexactly what you did before but the 30
not 20 secondsgood you can go a little bit harder the
that come onexcellent roll it back to light gentleI don’t know about you but I prefer the
other ones squats away easier so on thatvein going to do another exercise
without the handle rather than the wholemachine so one more stroke and put your
handle down unhook your feet but leavethem there bicycle crunches you need to
sit back a little bit make sure your knees are softyou’re not out completely
hands by your head and we lift one armto the opposite knee back to centre and
swap good so nice and controlled one andthen the other really keep your core
locked in and that you should feelas you rock backgood stuff we’re gonna be four more to
each side that’s one and two excellentfeet back in lock yourself back in at the
start nice and light let’s goso just get back into your rhythm the
next exercise we’re going to do tenstrokes really fast ten strokes nice and
steady if you can stick with me thatwould be great so not this one we’re
going to go fastnow tenThat’s it nice and quick up to the frontbig powereight9 10 steady
still drive the legs but controlso make sure you’re powered up and
decrease too muchthis isn’t light rowing that’s later onthree more like thisand now we go like well done one set
left we’re doing all right we’re going to make ityour final exercise is off the machine
again so next stroke excellenthandle down feet out stand
next to your machine facing outwardsexcellent we’re going to start with a
walkout so down spend over a nice longlegs walk ourselves out into the plank
positionand walk back up again that’s one rep
and we’re doing 10 so straight legs walkit out and walk it upexcellent
you need to slightly bend your leg kneesthen you can do that just to ease the
pressure on your hamstring and your backit is number four so nice stretch for
your hamstrings after all the workthey’ve been doingand you should start to feel strength in
the core as we’re out nice and long six down four leftexcellent remember pull belly button to spine when you’re out straighttwo left and last one well done let’s get back on a rowing machineso we’ve had some fun we’ve done the
intervals it’s coming back into thenumber two otherwise known as row as hard as you can for a minutesimple as that there’s no set rhythm
there’s no set rating power high as youlike just going to start strong and
finish strong you’re ready and then weget the cooldown shall we let’s go
driving from the word goone minute settle into a nice strong
rhythm you’re going to see your metersticking up and whatever they get to is
what you beat next timeexcellent looking strongthis is all in your legs remember leave
those arms out they follow through withthe finish we’ve hit halfway you’ve got
to keep driving you gotta keep pushing20 seconds is nothing you can hold it
outand ten-second is a sprint go sprint it
drive itand relax well done just have a moment
and then we’re going to finish with thecooldown so well done you survived all I
need you to do is a tiny little bit morerowing to cool everything down and then
we’ll get off the rowing machine andstretch our glutes hamstrings and your quads just make everything feel betterso you don’t hate me tomorrow you come
up to the startnice easy really easy just letting all
those muscles that have been used recoverno pressure really steady just moving
through the shape of the rowing strokeone more excellent put your handle down
take your feet out let’s stand up for a stretchright so let’s start with the
quad nice big muscle at the frontone foot up behind if you need to hold
on to something you can do otherwisejust zoom in hold it about 10 seconds
maybe 12 and then we’ll swap that overto the other leg so these are the big
muscles you’ve used today ones needs stretching the mostexcellent from quads will move to glutesso one ankle on the opposite knee and sit
yourself back down should feel a stretchall down the outside of your hip if you
need to just push down on your kneeagain holding on if you need toexcellent swap that overthis is a nice one open the
hip out so long as you can balancefinal one we’re going to do one foot out
in front lean back into your hamstringsshould feel stretched all down the back
of your leg this is the one that feels the bestten seconds on one side and we’ll swap it over push your bum back hips back a little bitand relax that well done guys
congratulations you’ve just completedthe class hope you enjoyed it and please
do come back for more

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