Okay, week three's workout. You have five rounds today.

Like we talked about before, three to five rounds, if we need to shorten it, of seven burpees.

Then you're going to go into seven deadlifts, into seven squats, seven push press.

Then you are going to have a minute on a rower. And then you're going to have two minutes of rest in between each round. 

So, burpees to start off with, right? Seven burpees. These are full body movement. They're going to get your heart rate up a little bit. Okay, you can step back on these, or if you want to make them a little faster, you can jump back and jump up. Step up. If I want to make these faster, I could push up the top. Then you're going to grab some dumbbells. Dumbbell weight this week should be something challenging, but that you can do all seven of each of these movements in a row, meaning I don't have to do four, set them down, and then three more. Okay, I should be able to do all seven of these.

So I'm going to start with seven deadlifts. Dumbbell, feet are under my hips, I'm going to go back, stop with that mid shin, or if I want to take the head of that dumbbell, all the way to the ground.

Seven of those, seven deadlifts, and dumbbells up to the shoulders, and that's squat stance, seven squats, chest nice and tall, elbows up to keep those dumbbells on top of the shoulders, you're going to have seven push press.

A push press is a little baby dip, so I'm going to bend the knees just slightly and keeping the chest tall, and then it's a drive through the legs and a punch to finish overhead.

So a dip, drive and punch, seven push press.

I get on the rower.

Okay, I'm going to talk a little bit about the rower here.

So the screen originally looks like this. Okay, you're going to hit just row. If this is what the screen looks like when you pop it up. This has a lot of information on here. You can leave it on this. You're just going to be focusing on that. That's your total time spent on the rower. You have one minute on the rower. So you can watch that. If you want less information on there, you're going to hit the display button until you get to this screen. This is your most basic screen. Right now it's tracking meters.

If you hit units here, it'll cycle through.

It has average your watts, your calories, and then you're back to meters.

We are not on meters or calories or any of that. We are focusing just on the amount of time spent on the rower, which is one minute. If you want to leave it on meters or calories and see how many you get done in that minute and try and match that for each of those five rounds, that would be a great idea. Try to keep that same pace.

But that is not necessary if you don't want to.

All right. So next thing I want to talk about here, on the side of the rower over here, there is a lever that is called your damper. For this, you don't need that damper any higher than about a seven, okay? Four to seven, somewhere in that range. What that does is there's a fan in there, and that fan opens and closes based off of where you have that setting at, which makes the pulling feel like resistance. Okay, that's your work that shows up on the screen. The higher that number is, the higher that damper setting is, the more that fan is opened up, which allows more air inside, which makes it harder to move. Okay, it makes it harder to work. It feels like there's resistance in there when you're pulling those handles. And the lower that damper setting is, the more closed off that fan is, so it allows less air in there, which makes it easier to spin. So, like I said, somewhere in that 4 to 7 range would be good. 

I'm going to go over a couple things, all right? Feet. You're going to slide your feet into here. You can tighten them by pulling on these straps. Now the row, we want to make sure you use the legs first, okay, and the arms last. So you're going to grip the handles. Nice and easy grip, right, fingertips on the outside, pinkies on the outside. Chest is tall. I'm going to drive with my legs first, open my hips, and then pull with the arms. Nice and smooth. Pull those handles, towards my tailbone just above my belly button, making sure I pull at the end, release, and then come back in to that start position. I don't want to pull too early, or have that handle come around my knees. I want to keep that chain nice and straight, smooth. Pull to the top of every end. And release. And then get out, you're going to put your fingers in that little crease, press out, lift the foot up and out to get out.

So you have a minute on the rower, followed by two minutes of rest. Each round should take you a minute on the row, plus with the seven burpees, deadlifts squats and push press that should take you another minute to minute and a half so you're looking at around two to two and a half minutes  per round and then not two minutes of rest. Within that rest don't lay down sit down okay you're trying to recover as much as you can, so get up walk around shake it out. That way you're ready to go for the next rounds, so have fun with this one, and we'll see you later.