(garage door rumbling)
(broom swishing)
(glass breaking)
(horn honking)
- Something about cleaning out the garage,
right before I film,
just makes me feel better
about making you guys good, clean, fun content.
(drum banging)
(broom swishing)
(mellow hip-hop music)
(feet slapping)
So, I'd be remiss to have a video
about weight loss, or losing weight,
and not talk about why it's such a hard,
and challenging journey,
and why I respect those of you that are going through it.
First, and foremost, that's just a lot to unpack.
What we go through in that process,
are things like changing our habits.
Habits are what we've done every day of our life,
to get us to this point.
So, ultimately, we're having to change the things
that we've done on a daily basis, every single day,
for 40, 50, 30 years, whatever it may be,
and all of a sudden we're saying,
I'm just gonna change that completely.
Do something different from here on out.
That is (beep) hard.
Like real hard.
Also, you have to change things, like nutrition,
and get comfortable with new forms of exercise.
It's like moving to an entirely different country.
There's just so much to do in that journey,
that I completely understand why it's hard.
There are a lot of things that you can do,
to work yourself in that direction.
There are a lot of ways of making those changes too.
Like food.
To cycling.
(bell ringing)
(tires squealing)
(wind blowing)
(grunting)
Oh yeah.
Why are we still on this scene?
(huffing)
But you're looking for a quick workout on the rower.
And that, we can do.
So let's start with the basics.
Like how do you sit on the machine?
How do you set your feet?
How do you hold the handle,
and how do you basically move on this machine
to make a workout effective,
thereby, making your weight loss attempt,
much more impactful, if you will?
So, these are the basics that you're gonna take
every time you get on the machine.
I cannot encourage you enough,
use these as a checklist, so that every time you sit down,
you walk through these,
and then you can get your workout started.
(wheels rumbling)
(banging)
(wheels rolling)
That didn't really go the way I wanted it to.
So if you've never done this before,
the basics of the movement,
are really what you need to start with,
and get very comfortable with.
Those things are very complicated
if we get deep, deep, deep, deep, into this movement.
But for the basics, all you need to know,
are that you're going to set-up at this catch position,
this is the front of the position.
You wanna brace tight through your midline,
and you wanna be pushing through your legs first.
It's that leg push that creates the majority of the work.
Once the legs are about to finish,
then the hips swing open.
Once that happens, then you're gonna snap the arms in.
A lot of people will describe it as legs, hips, arms.
Then we return, by doing the exact opposite,
because we want to prep ourselves
to be in the same position, at the catch, every time.
So it's like a mirror image.
If I drove legs first, hips seconds, arms last,
then I'm going to push the arms away first,
close the hips,
and then let the legs return second.
What's important to remember,
is that on the drive,
you push this way.
You're going to push as much as you can through your legs.
60% (slapping) of your force production comes from the legs.
So push, then as the legs extend,
then the hips swing,
and then the arms snap in and push away.
Now it was 60% (slapping) legs,
30% hips, 10% arms.
That's how much of my work is coming in the drive
from each portion of my body.
On your return, we call that recovery,
because we recover.
So what's gonna change,
is that I'm gonna keep those percentages.
(slapping) 60, 30, 10, except this time,
it's going to be an amount of time to recover.
Meaning, in the amount of time it takes me to go that way,
I'm giving my arms only 10%,
then my hips get 30%,
and my legs take up 60% of the return time.
Now that's (slapping) because they do all the work.
I wanna give them plenty of time,
to help me recover, all the way to the catch.
All you gotta do, is just repeat that
over, and over, and over,
and just refine that movement.
So it's leg drive, hips, swing arms.
Arms release, body closes, legs relax.
Push, and relax.
That's the rhythm.
Rowing is just a rhythm.
Get comfortable on this machine,
establishing that rhythm,
and this thing starts to make sense,
once you can establish a rhythm.
Before you get started, make sure that you warm-up.
I could take you through a whole bunch
of different warm-ups,
but that would just take a long time.
We've got some other great videos,
so if you need warm-ups,
make sure you check those videos out.
I'm gonna go ahead and link 'em right about now.
(popping)
All right, so this workout is scalable, up and down,
and it's perfect for weight loss,
and as well, getting a good aerobic workout.
It's gonna get your heart elevated,
it's gonna make you work hard,
and it's going to help you,
kinda get started in this journey.
And it's scalable, up and down.
Meaning that you can adjust this to whatever your needs are.
The more work you want out of this,
the further you go.
The earlier you are in your journey,
the less you put into this,
in the amount of time that you row.
I would encourage you,
that you take your time,
and get comfortable first, before just going crazy on it.
Here's the workout,
It's going to be 30 seconds on, 30 seconds off.
Then one minute on, one minute off.
Two minutes on, two minutes off.
Four minutes on, four minutes off.
And so, and so on.
So you'll continue to add time to it,
doubling the amount of time of work and rest,
every single time.
You just go as high as you can.
Then, we come back down.
So however far you go, you have to come back.
Make sure that you pay attention
to the fact that you need
a little bit of effort left in you.
You can't just go for broke on a four minute piece.
You still have to do four on, four off,
then two on, two off, one on, one off,
30 on, 30 off.
To program a monitor for this workout,
what I'm gonna do is starting by hitting the menu button,
that gets the monitor on.
Next, I'm gonna go to select workout.
Then new workout.
Then intervals.
Then at intervals, variable.
This allows me to set
however many intervals I plan on doing.
For example, let's say we're gonna go
to four minutes of workout time.
Start with time, gonna change this to 30 seconds.
So right arrow, and then the plus button, three times.
Left arrow, zero it out.
Then I'm gonna go down to rest time.
Hit the plus button three more times,
and now I've got 30 on, 30 off.
I hit the check mark.
Now I'm gonna set interval two,
which is going to be one minute, and one minute.
So one, over, zero that out.
Down to rest time.
One, over, zero it out.
There's my one minute, and one minute.
Check mark, time.
This time, it's two and two.
So there's two, and two, check mark.
Time, four, right arrow,
and four, check mark.
Then I would just work my way back down.
So time, two and two,
time, one and one,
time, 30 and 30.
After all that, I'm gonna hit the check mark,
and then no more intervals.
Now it's all programmed into my monitor.
I can hit units, and I'm to my workout screen.
Remember guys, if you're getting started
on your weight loss journey,
do not approach this thing, and attempt to crush it.
I only want you to go so far
as you're comfortable, for day one.
Now come back to this workout repeatedly,
and every time you gain a little bit more confidence,
then you can take a step further.
But your goal with this first time doing the workout,
if you're on a weight loss journey,
is to score a win.
I want you to walk away from this workout
feeling confident, happy,
like you succeeded in the day.
I don't want you to walk away,
having felt like you got nothing left,
and you just failed at the workout.
Always start, what I would say, start cautiously.
Each time, you're gonna learn a little bit.
You'll learn a little bit
about how much more you can handle.
Make this a building-block workout.
Come back to it.
Add intensity as you do this workout repeatedly.
Remember, you don't summit Everest in a day,
except for that one guy who did it in nine hours.
But we're not that guy.
We have a much different journey.
We're all independent.
Everybody's got their own, separate, journey.
You just have to take responsibility for what yours is,
and set the parameters
that are going to lead to your success.
That's why this workout is so great,
is it can be as short, or as long, as you need it to be,
to define success for you, in your journey.
So guys, please know,
I support you in every step of this journey.
Along your weight loss, along your fitness.
Whatever your goal may be.
But if you're here for weight loss,
I get it.
I know how hard it can be to work through that.
I've worked with tons of clients,
and I honestly mean that.
I wish you the best of luck.
I hope that we can be a great resource for you
in what you're trying to accomplish.
I know it's not easy.
I know every step of the journey
can be hard, and it's a fight,
but we support you guys.
And that's why we wanna put this content out there for you.
So that you can can feel like you have a place to go,
people to talk to, a community that supports you,
and the knowledge that you need, to get there.
While we may just be a step in that journey,
we're proud to be that.
I honestly mean this, when I say it,
but I believe that the rower's for everyone.
That is what matters to me about this.
That we make this accessible to anybody who's interested.
If this is something that you wanna pursue further,
if you wanna tackle a specific goal,
whether it's weight loss, or a 500 meter, or a 2K,
or you're just getting started, and you want the basics,
head on over to our website,
darkhorserowing.com/athlete,
where you can sign up for our program,
that is going to give you our library of workouts,
and you can pick and choose
what you want to use, and when.
It's our community that makes rowing, for everyone.
And as always guys, thank you for tuning in.
We will see you in the next episode.
We will see you, on the other side.
(uplifting music)
I don't know if this is a great idea or a terrible idea,
but I'm gonna try it, nonetheless.
(thumping)
(machine humming)
Ha!