- Get an incredibly effective full body
impact workout in 10 minutes.
That's what we're gonna do today.
I'm Shane Farmer, this is Dark Horse Rowing,
where you build the life that you wanna live
and we help you get there.
We just happen to use rowing to do it.
Okay, this is going to be a quick, fast workout
for you to get done quickly,
get everything you need out of it,
so pay attention, be ready on your machine.
Let's set this up and get going.
Now, the workout itself is minute on, minute off.
45 seconds on, 45 seconds off.
30 on, 30 off.
And you may be thinking 15 on, 15 off
however, the Concept 2 monitors
don't allow you to program under 20 seconds.
So then we're gonna go 20 seconds on, 20 seconds off.
20 on, 20 off again.
Then 30, 30, 45, 45, minute, minute.
That brings us to 10 minutes and 20 seconds of total work.
Oh it just eats me alive inside
that I can not make that 10 minutes even.
But some day, we will find a way.
If you've suggestions by the way,
drop them in the comments below.
As far as setting up the monitor goes,
because there's so many button pushes,
I'm simply going to...
You're gonna see that pop up on the screen here.
And it'll also have that in the description below,
so don't worry too hard about following along with me.
You'll be able to program it and set it up yourself.
My drag factor today is set to 118.
And 118 is my drag factor today.
House cleaning notes.
Makes sure that you are warmed up before you start.
You've stretched, you've done everything you needed
so you get into this.
I've been warmed up already.
Next, make sure that you have any music needs setup.
That you have a water bottle nearby
so that you can drink during your rest.
A towel if you would like it.
And finally your phone set up to connect to your monitor
or whatever app you would like
and your phone mount if you need it.
As always, those things are linked in the description below.
Okay, I'm gonna get my monitor set up
and then we're gonna kick off this workout.
All right, other quick addition is
that for every round that we do,
this is going to be a stroke rate climb.
So 16, 20,
24, 28,
28, 24,
20, 16.
With the minute, minute, 45 seconds, 45 seconds,
30, 30, 20, 20, 20, 20, 30, 30,
45, 45, minute, minute.
Let's get into the workout.
Okay, you should be nice and warm,
everything should be good to go.
Strap in, get ready to go.
Row this with me.
Again first minute, 16.
Match my stroke rate.
To do that you catch at the same time as me
and we will match together.
You can follow me, it's gonna be gravy.
We're gonna do this, it's gonna be fantastic.
Let's go.
Grab those handles, sit ready.
Three, two, one, let's hit it.
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no ♪
♪ Get up and try again ♪
♪ Giving you up no, no ♪
♪ I ain't giving you up, no, no ♪
♪ Get up and try again ♪
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no ♪
♪ Oh yeah ♪
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no ♪
♪ She's a rollercoaster ♪
♪ Oh she's a flame ♪
♪ I'm burning up inside ♪
♪ But I can't feel no pain ♪
♪ I won't try to stop her ♪
♪ She can't be tamed ♪
♪ I'm so in love with her ♪
♪ I fall and try again ♪
♪ Get up and try ♪
♪ Get up and try again ♪
♪ Get up and try ♪
♪ Get up and try again ♪
♪ Love the way we are together ♪
♪ Can we always stay this way ♪
♪ And how I wanna build my whole world ♪
♪ With you and no one else ♪
♪ And our love will make us so much better ♪
♪ And there will be no more lonely nights ♪
♪ Baby if you let me try ♪
- There we go, that's our first minute.
Nice and easy here.
♪ When you go blind ♪
♪ You say that I'm just wasting my time ♪
♪ You say you're too hard to handle and full of doubts ♪
♪ Say that I should give up ♪
- Cruising as we go.
♪ For someone better ♪
♪ But baby you're not ♪
♪ Giving you up no, no ♪
♪ I ain't giving you up no ♪
♪ Get up and try again ♪
♪ I ain't giving you up no, no ♪
- Now in these off minutes,
make sure that you're still rowing.
You're just rowing light and easy okay.
♪ I ain't giving you up no, no ♪
- You're practicing your mechanics,
during these off minutes.
For this off time, this rest time.
It's just easy pace.
Steady state, whatever you wanna call it.
Next up is gonna be 45 seconds
at a stroke rating 20.
That's coming up here in 10 seconds.
(upbeat music)
♪ Get up and try again ♪
- In five,
three,
two, one.
Here we go.
Stroke rate 20
♪ Get up and try again ♪
(upbeat music)
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no, ♪
♪ Get up and try again ♪
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no ♪
♪ Get up and try again ♪
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no ♪
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no, ♪
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no, ♪
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no, ♪
♪ I ain't giving you up no, no ♪
♪ I ain't giving you up no, ♪
♪ I ain't giving you up no, no ♪
♪ I aint giving you up no ♪
♪ She's a rollercoaster ♪
♪ Oh she's a flame ♪
♪ I'm burning up inside ♪
♪ But I can't feel no pain ♪
- There we go.
Getting ready to head into our 30 seconds next.
At a stroke rating 24.
♪ Get up and try again ♪
- Now the nice part on the way down,
is you get equal rest.
But on the way back up,
you're actually gonna get unequal rest.
You'll get less rest time
than the work piece you have coming ahead.
You'll see what I mean when we get there.
♪ Oh, oh, oh ♪
♪ You gotta listen up ♪
- 10 seconds to go.
This will be 30 seconds at a 24.
Five,
three, two,
one.
Go.
♪ How can I tell you what I want ♪
♪ I never needed you to give me things ♪
♪ I never needed gifts or diamond rings ♪
♪ All I ever need I, need I ♪
♪ All I ever need is here with you ♪
♪ Baby there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heart beat, don't you know ♪
- Quick 30 second rest.
And we're ready to work 20 second piece
at a stroke rate of 28.
♪ Where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heart beat, don't you know ♪
♪ That I just wanna be with you, you, you, you ♪
- Going in five, three, two, one.
28
♪ Oh, oh, oh ♪
♪ Oh, oh, oh oh ♪
♪ I can't get enough, get enough ♪
♪ Don't ever let me be away from you ♪
♪ I'm gonna hold you tight, hold you tight ♪
♪ 'Cause you're the only thing I can't lose ♪
♪ I never needed you to give me things ♪
♪ I never needed gifts ♪
- All right.
We're gonna repeat that again now.
Going in 10 seconds.
♪ All I ever need is here with you ♪
- In five,
three, two, one.
Here we go.
♪ Where it's always shining like the snow ♪
♪ Listen to your heart beat, don't you know ♪
♪ That I just wanna be with you ♪
♪ Baby there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heart beat, don't you know ♪
- 20 seconds to rest,
and then it's a 30 second work piece.
Stroke rating 24.
Here's what I'm talking about.
Shorter rest than work.
Five,
three,
two, one.
30 seconds.
♪ I just wanna be with you ♪
♪ Baby there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heat beat, don't you know ♪
♪ That I just wanna be with you ♪
♪ Baby there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heart beat, don't you know ♪
♪ That I just wanna be with you. ♪
- Hey.
30 seconds of rest,
then it's 45 seconds
at a stroke rating 20.
♪ I can't get enough, I can't get enough ♪
- Gather yourself, be ready to go,
stroke rating 20.
Five,
three,
two,
one.
Go.
♪ Although I know, you're all I want ♪
♪ How could I say something so bad ♪
♪ My sweaty palms reveal a warning I should hear ♪
♪ But I don't care, you drive me mad ♪
♪ I want you and run to you ♪
♪ So if you drive away ♪
♪ You'll hear me say everything is gonna be okay ♪
♪ I don't need nobody else it just you ♪
♪ Try to stop it but I'm under your spell ♪
♪ Can't help myself ♪
♪ You know too well I need you close ♪
♪ Can't help myself ♪
- 45 seconds rest.
One minute of work at 16.
Wooh.
Getting ready.
Prep yourself to be powerful.
Brace, strong.
Make your body a wound up ball of energy every stroke.
10 seconds to go.
Stroke rating 16, very low.
On this one.
♪ And my impression is that I'm in heaven ♪
♪ So if you drive away ♪
♪ You'll hear me say everything is gonna be okay ♪
♪ I don't need nobody else it's just you ♪
♪ Try to stop it but I'm under your spell ♪
♪ Can't help myself ♪
♪ You know too well, I need you close ♪
♪ Can't help myself ♪
♪ Try to stop it but I'm under your spell ♪
♪ Can't help myself ♪
(upbeat music)
♪ Try to stop it but I'm under your spell ♪
♪ Can't help myself ♪
♪ Oh, oh, oh, oh, oh ♪
♪ Oh, oh, oh, oh oh ♪
- All right.
Don't you dare put that handle down.
Easy row this last minute with me.
(heavy breathing)
♪ The world is spinning in my head ♪
♪ When you hold me it feels so soothing ♪
♪ You're like a story I know so well ♪
- Breathing.
Calming self down.
♪ I can't help myself ♪
- Got a little bonus coaching tip for you in a second here.
♪ I need you close ♪
♪ I need you, I need you ♪
♪ Try to stop it but I'm under your spell ♪
- Addressing a question, actually a lot of people ask
in the comments.
♪ Can't help myself ♪
(upbeat music)
- This is gonna be a tip.
Just those of you that hung around
long enough through the workout are gonna get.
Nobody else will see it.
It's between you and me.
All right.
Nice job.
2487, my total meters.
Okay, so quick tip.
And based off of a question a lot of people ask.
They noticed when I'm rowing, that I lift my heels.
But in a lot of our videos we talk about
not lifting your heels.
So which is it?
Heels lift, don't lift.
The key is the heels staying down,
is when you're learning and getting used to the mechanics.
It's after you've gotten confident with mechanics,
then you can allow the heel lift.
Because you understand how to place it
and drive through the whole leg.
The reason I coach heels down to begin with
is because when you do that, you plant it
and you have a full connection through the feet.
Which is a feeling that a lot of people miss
when they're learning or trying to master the movement.
So, I say it when you're learning.
As you get better, you can start to allow that heel to lift
to give you a little bit more length.
Because it become affective length.
That is your take away
and that's your bonus for hanging around
through the whole workout.
If you just finished that workout,
make sure you hit that subscribe button,
so that you get alerted
whenever we come out with new workouts.
And also, make sure you're focusing on your technique,
so check out this playlist of our top videos from 2019,
in one playlist.
Where you can learn all the best mechanics
that we have to teach.