Kick Mo's Butt: Row, Row, Row with Mo
by Monica Brant
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HOW IT WORKS
In an endless search to find the best workouts in town, Monica Brant-Peckham has agreed to be our “guinea pig” and take them on full force. Every month we’ll feature a new trainer and a different set of workouts for our readers, in the process trying to Kick Mo’s Butt!
THE WORKOUT
Row, Row, Row With Mo with FlyWheel Fitness
Sara-Mai Conway & Patrick Kelly
(flywheelfit.com)
Warm Up:
Overview of Technique + One leg only drill + Overview of the monitor (stroke rate verus watts)
Workout:
"Pick drill" (arms, arms and body, 1/2 slide, full slide) + Pause drill at arms and body over + 4' Steady at low stroke rate + 30" on, 30" Easy, building the stroke rate up + 1" on, 1" Easy, bringing the stroke rate back down + Stretching
Mo's Ratings (1=the least, 5=the most)
Hard for beginners: 2
Easy to try on your own: 2 (maybe not with good technique though)
Intensity Level: 5 (depends on the instructor and level of skill)
Overall body workout: 3
Fun Factor: 3
Q&A With Monica
Q: Did you get your butt kicked?
A: Due to my week post-contest, I was in great shape and the workout was not that challenging overall; however, the instructor, Sara-Mai, did advise I needed some technique instruction. Since the workout was not as intense as it could be if I had better skill, I did not get sore but felt great.
Q: Was it fun?
A: Yes!
Q: Was the workout more mentally or
physically tough?
A: Mentally, since I had to keep correct form.
Q: What part of your body did it work the most?
A: My legs.
Q: What was your favorite part of the workout?
A: Watching the numbers go up as Sara-Mai had us reach certain levels on the digital reader.
Q: Your least favorite part? None really.
A: The most challenging part? Keeping proper technique throughout the session.
Q: Would you do the workout again?
A: Possibly.
Q: What movements did you learn for the first time?
A: Correct rowing technique!
Q: Had you every done anything like it before?
A: In 1996/97 IFBB Pro Fitness competitions I had one of the four rounds as a ‘fitness’ round. For awhile, we had to complete one-minute rounds and the person with most distance covered would win that round. I usually placed first or second only because I trained very hard for this round, knowing it was the only non-subjective round! Coming from a sprinting background, I excelled with the intense pace, but had I been shown this proper technique, I would have been really fast!
Q: Could you have done it alone?
A: Maybe, after a few months of going to class and learning what to look for. But a class setting would definitely be more fun to me than doing this alone.
Q: How effective was the trainer?
A: Sara-Mai did a great job explaining the technique and why it was so important.
Q: What from the workout would you recommend?
A: I would recommend this to anyone that needed to lay off from leg/knee issues. I believe this workout could be beneficial for rehab patients and anyone interested in rowing competitively.
Q: Any parting thoughts?
A: Stay Fit, Love Life and God Bless U!
Check out Monica Online @ monicabrant.com & femcamp.net
In an endless search to find the best workouts in town, Monica Brant-Peckham has agreed to be our “guinea pig” and take them on full force. Every month we’ll feature a new trainer and a different set of workouts for our readers, in the process trying to Kick Mo’s Butt!
THE WORKOUT
Row, Row, Row With Mo with FlyWheel Fitness
Sara-Mai Conway & Patrick Kelly
(flywheelfit.com)
Warm Up:
Overview of Technique + One leg only drill + Overview of the monitor (stroke rate verus watts)
Workout:
"Pick drill" (arms, arms and body, 1/2 slide, full slide) + Pause drill at arms and body over + 4' Steady at low stroke rate + 30" on, 30" Easy, building the stroke rate up + 1" on, 1" Easy, bringing the stroke rate back down + Stretching
Mo's Ratings (1=the least, 5=the most)
Hard for beginners: 2
Easy to try on your own: 2 (maybe not with good technique though)
Intensity Level: 5 (depends on the instructor and level of skill)
Overall body workout: 3
Fun Factor: 3
Q&A With Monica
Q: Did you get your butt kicked?
A: Due to my week post-contest, I was in great shape and the workout was not that challenging overall; however, the instructor, Sara-Mai, did advise I needed some technique instruction. Since the workout was not as intense as it could be if I had better skill, I did not get sore but felt great.
Q: Was it fun?
A: Yes!
Q: Was the workout more mentally or
physically tough?
A: Mentally, since I had to keep correct form.
Q: What part of your body did it work the most?
A: My legs.
Q: What was your favorite part of the workout?
A: Watching the numbers go up as Sara-Mai had us reach certain levels on the digital reader.
Q: Your least favorite part? None really.
A: The most challenging part? Keeping proper technique throughout the session.
Q: Would you do the workout again?
A: Possibly.
Q: What movements did you learn for the first time?
A: Correct rowing technique!
Q: Had you every done anything like it before?
A: In 1996/97 IFBB Pro Fitness competitions I had one of the four rounds as a ‘fitness’ round. For awhile, we had to complete one-minute rounds and the person with most distance covered would win that round. I usually placed first or second only because I trained very hard for this round, knowing it was the only non-subjective round! Coming from a sprinting background, I excelled with the intense pace, but had I been shown this proper technique, I would have been really fast!
Q: Could you have done it alone?
A: Maybe, after a few months of going to class and learning what to look for. But a class setting would definitely be more fun to me than doing this alone.
Q: How effective was the trainer?
A: Sara-Mai did a great job explaining the technique and why it was so important.
Q: What from the workout would you recommend?
A: I would recommend this to anyone that needed to lay off from leg/knee issues. I believe this workout could be beneficial for rehab patients and anyone interested in rowing competitively.
Q: Any parting thoughts?
A: Stay Fit, Love Life and God Bless U!
Check out Monica Online @ monicabrant.com & femcamp.net
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