They have featured our very own Concept 2 Master Rowing Instructor and Bellevue Wellness Coordinator, Anna Cummins, with one of her rowing machine routines in the January 2012 Issue of Shape Magazine. Be sure to get your copy of Shape Magazine this month to help you keep your New Year’s resolution to have a happier, healthier body! Remember, if we keep our bodies moving, this helps our spine and nervous system to function at their best.
The Shape Workout Plan:
Rowing Machine Routine
*Adjust Pace per your level of fitness. Pace listed is for a 145 pound female beginner.
3 min. Warm-up Row, SR 16-18, 2:30
3 min. Row, SR 20-22, 2:14
2 min. Row, SR 22-24, 2:12
1 min. Row, SR 24-26, 2:10
1 min. stand up and do continuous walking lunges, switching legs
4 min. Row, SR 22-24, 2:12
3 min. Row, SR 24-26, 2:10
1 min. Row, SR 26-28, 2:08
2 min. Easy Row, SR 16-18, 2:30
Why Shape Loves this Workout:
“Ready, Set, Row! Torch 200 Calories and firm up (all while sitting down!) with this quickie plan by Danielle McNally
Pass by the crowd waiting for an elliptical and make a beeline for a rowing machine. You’ll burn up to 50 percent more calories while strengthening nearly all the muscles from your shoulders to your calves. Never tried it? This routine from Anna Cummins, a master rowing instructor for Concept 2, will take you from rookie to pro in minutes. Simply set the damper (a device on the side of the flywheel that controls the drag) between 3 and 5, choose pace mode, and row (see form check in magazine for tips), aiming for the recommended speeds. After 9 minutes, stand up and stretch – or to increase the burn, do walking lunges – then sit back down for the second half of your session. You’ll leave with an awesome workout under your belt while everyone else is still on her warm-up. ”
Anyone wishing more information may contact Dr. Cummins, whose office is located at 4122 Factoria Blvd. SE, Suite 202, Bellevue, WA (telephone 425-590-9158).