1. Rower fitness circuit: abs
Start to 05:00: Warm up on the rower, at low resistance
05:00 to 06:00: Row at a moderate pace and moderate resistance
06:00 to 07:00: Crunches
Lie on the floor on your back, then stretch your legs up to create a right angle with your upper body.
Start your crunches: touch your toes with your hands, keeping your legs straight.
After each crunch, lower your back to the ground, then repeat.
07:00 to 08:00: Row at a moderate pace
08:00 to 09:00: Core work
Get into a forearm plank position with your forearms on the floor.
Push up to your left palm and then your right palm. Both your arms should be straight.
Return to your starting position, lowering down to your left forearm and then your right.
Repeat these movements, starting with your right hand then left, then lower down on your right forearm before the left. Keep alternating sides as you repeat.
During this exercise, be sure to keep your neck and hips aligned (keep your body as straight as possible).
09:00 to 10:00: Row at a moderate pace
10:00 to 11:00: Side planks
Lie on your side.
Push up to balance on the side of one foot and your forearm on the same side.
Lift your upper leg, keeping it parallel to the floor, and bend your knee. Try to keep your entire body aligned: neck, shoulders, hips and legs.
11:00 to 12:00: Row at a moderate pace
12:00 to 13:00: Side planks on the other side
13:00 to 14:00: Row at a moderate pace
14:00 to 15:00: Obliques
Lie on your back and bend your knees to create a right angle between your upper body and thighs, and between your thighs and calves.
Cross your hands behind your head and touch your right elbow to your left knee, then repeat on the other side, left elbow to right knee. Try not to jerk and raise your upper body using your abs.
15:00 to 20:00: Active recovery on the rower (at a low pace)