- Gotta start the important things for the workout.
(drawer opens)
Shorts.
Too tight.
Purple.
Blue.
Gray, perfect.
(drawer opens)
Dark horse, dark horse, dark horse, dark horse.
Dark Horse.
Shoes.
(door opens)
Innovate, Innovate, Innovate, Innovate, Innovate, Innovate.
Innovate, Innovate or Innovate.
Innovate.
(garage door opens)
(motor humming)
(objects sliding)
Please excuse the mess.
Dark Horse headquarters is relocating.
We just got a new house and we will be moving.
However, that means that the typical studio
is jampacked with everything and we're moving out.
So... Enjoy the mess this week.
Maybe for the next few weeks.
But, enjoy the content anyways.
(dusting off table sound)
Today's all about workouts.
Three to be exact.
Roll intro.
(intense music)
So those are three workouts to wet your palette
and give you a plan going into the gym
or your garage or your basement or wherever you may be
to give you some workouts for the day
because everybody hates going into a workout without a plan,
me especially.
I want a coach.
Frankly, I hate working out without a coach
because I like having eyes on me, somebody to tell me what
to do, somebody to make sure that I'm exposing my weaknesses
and working on the things I know I need to work on.
So that's what this is about.
Three simple workouts, all in under 20 minutes.
This is for you to go have an inspiring, motivated workout,
with us in your pocket.
Just go do these workouts, don't ask questions,
just do them.
Go, you're good.
Well, I haven't told you the workouts yet.
As soon as this video is done though,
go, just go do them, at least one.
Because I'm gonna ask you to report back
at the end of the video.
Let's get into it.
(static hisses)
- [Male Voice] We interrupt our program
to bring you this important message.
- If you're coming to these workouts for the fist time,
great I hope you go and use these, but if you're finding
that you actually want a little bit more guidance
and you haven't gone and checked out our program,
make sure you go over to darkhorserowing.com/athlete
because that's where we give you actual guidance
behind these workouts, so if you're looking for more.
Make sure that you go check those out.
Now, back to the workouts.
I call this first workout the 30 20.
It's an easy super manageable workout
for anybody first time, jump on this machine
and you just need something simple to do.
So the 30 20 goes like this.
You're gonna set a 20 minute workout on your monitor
and every 30 seconds you're gonna go hard
and then you're gonna take 30 seconds off.
So 30 seconds on, 30 seconds off for 20 minutes.
That's 20 rounds, 30 seconds.
Technically you're only doing ten minutes of work.
Boom, that's an easy workout.
So setting this one up is real easy.
You're just gonna go to your main menu.
Then to select workout.
New workout.
Single time.
And change that little three to a two.
Boom, you got yourself a workout.
Hit that check mark.
Twenty minutes on the screen, you're just gonna go.
Every 30 seconds you're gonna turn it on,
every other 30 seconds you're just gonna row pretty easy
and it's just gonna count down 20 minutes for you.
There's a second option if you wanted
to run this workout very specifically
and find out what you were doing each 30 seconds.
In which case from this menu you would go to select workout.
New workout.
This time you would go to intervals.
And intervals time.
Here you're gonna change the set time to 30 seconds.
Back up one, zero that guy out and hit that right arrow
until you get to that rest time.
Change that to 30 seconds.
Boom now you've got 30 seconds on, 30 seconds off and
and this will capture each 30 seconds
exactly as you want so that you can see
in the memory afterwards how each 30 seconds went.
However, it won't do total math for you
of the 20 minutes.
But this is definitely a more specific way
of setting the workout.
Now workout number two is going to be
a fun little guy in that it's going to be
four by five minutes continuous so
20 minutes straight of rowing and this
time you are going to hold different
stroke rates for every five minutes.
So you will start at a 16, then you
go to 18 then 20, then 22.
Five minutes at each that's 20 total minutes.
Workout's done.
This is going to be a great aerobic workout
as well as a great workout for you
to practice stroke rate and a really
excellent way for you to just get
some good meters and strokes in for practice.
So, this one I am particularly fond of
as a nice middle of the week recovery.
If maybe you are feeling beat up,
jumping on the machine kind of workout.
You should not be going at a 100% on this.
You should be working on control and
just getting a good rolling sweat
and breathing maybe a little bit heavy.
For our monitor set up here,
we can also just do a 20 minute
workout again as with last time.
Select workout.
New workout.
Single time.
20 minutes.
That's an option.
However, if you would like to capture
each of the five minutes,
you are going to go to new workout.
Then you are going to go to intervals.
Intervals time.
You will change this to five minutes.
And then what you are going to do is
set your rest time to zero,
meaning one five minutes will just roll
right into the next.
That should make it super simple for you.
So, you can see if I push the check mark
that's just going to give me five minutes.
As soon as it's done, it will start
with the next five minute round.
You do four of those.
Done.
Dusted.
Good workout for the day.
Workout number three.
You may be wondering why I decided
to just put the rower in the shop for this.
Well, it's because this workout
was basically made for this machine.
It's the 2K.
Now, that may not strike fear into the hearts
of you who have never done this.
However, if you ask any rower.
The 2K really is one of the most feared
and revered workouts in the world of indoor
rowing or on this machine.
Mostly because it test pretty much everything.
Your mental capacity,
your physical capacity,
your strength,
your endurance.
All of it combined,
it taxes and test that on this machine.
And if you have any hope or
if you have any desire,
to spend time on this machine,
you should spend at least two points
in your life to test a 2K.
So that you have a baseline and you understand
what you are capable of as well as,
it just give you a good starting place
for what others have done and
it helps you understand your abilities
on that machine as well.
So, that's a great place to start.
The other up side is that the 2K
really shouldn't take any more than 10 minutes.
Fastest times in the world are down
in the 5:30's.
Some people make take up to 12
but it's not going to take you any more
close to the other 20 minute workout
so if you think about it that way.
You are welcome.
I mean seriously, watch some of these videos
and tell me you're not inspired
to go try one yourself
just to see what you're capable of.
(encouraging cheers)
(row machine clanking)
(cheering and clapping)
(encouraging cheers)
(applauding finish)
(quick pace music)
(encouraging chants)
(rapid music beat growing stronger)
(heavy panting)
- So, I guess the question to you
at the end the day is
are you going to go do them
because that really is the point
of you being here and watching
this video here anyways.
Is because you are looking
for a workout to go do.
If you will, inspiration, motivation
maybe accountability, that is what this is about.
So, are you going to let me be
your accountability partner?
Because I actually want to do that.
That is why we do this
to help you guys out.
So, I got two things for you to do,
number one, I want you to comment below.
Saying that yeah,
I'm gonna go do one of these workouts.
That's step one because that means that you are
now on the hook to go do that.
At least to yourself.
Okay, I will do my best to comment and
respond and say that we are here to support you.
Number two, after you have done that workout,
I want you to come back.
Comment below which workout
you did and how it went.
So, I guess the only thing left
to do now is go workout.
I will see you on the other side.
(row machine grinding)
(upbeat music)
- Arthur let's go, keep it going, let's go