No dumbbells? No kettlebells? No barbells? No problem. In this workout, demonstrated by MH Elite coach and top UK CrossFit athlete Zack George, it's all about playing a numbers game. You'll need to commandeer a rowing machine, an air bike and, most likely, a towel.
The programming is simple: you're aiming for the highest number of calories possible, so make sure the machine's units are correctly displayed to monitor this. You'll be working in four separate couplets, alternating between efforts on the rower and on the bike. In the first round, you'll row for eight minutes and immediately dismount before another eight minutes on the air bike. In this second round, you'll do the same for six minutes apiece, in the third round you'll work for four minutes on each machine and, lastly, empty the tank for a two-minute hard effort on both machines.
So far, so lactic. There is a catch, however. As you're rowing and riding for maximum calories, you're required to rest as little as possible during the transitions between the machines. Put simply: the harder you go, the better your score will be. Watch Zack predictably cruise through the workout below and keep reading for your coaching cues. Go well, everyone.
For Cals:
Rowing: 8:00, 6:00, 4:00, 2:00
- Grab the handles of a rower with an upright torso.
- Keep your head and neck neutral. Drive hard with your legs, keeping your arms straight until your legs are fully locked out.
- Then lean back slightly and finish the stroke by pulling hard with your arms until your hands tap your ribs. Reverse and repeat.
Air bike: 8:00, 6:00, 4:00, 2:00
- Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle.
- Keep your torso and head up, and control your breathing.
- Push the first few calories as hard as possible, then settle into your pace.
Robert Hicks is the multiplatform director at Men’s Health UK. A Sport Science graduate and author of three fitness books published by Bloomsbury, Robert has written numerous articles on health, fitness and nutrition and created several documentaries, most notably Britain’s Steroid Epidemic and The Faces of Attempted Suicide. Robert has been working at Men's Health UK for seven years.