Here is different kind of HIIT workout that I put on for a class at Upward Motion Personal Training.

This is what’s called a Shockwave format and I didn’t make it up. Shockwave is a rowing-centric workout which alternates all out rows with strength exercises. In a group setting, people doing strength go for as long as the rower(s) are rowing. If you’re alone, you can time your rows and then do each strength exercise for that amount of time.

There are four stations (including the rower) and exercisers rotate through. After warming up, the workout starts with a 300 meter row, then 3 strength exercises. Next do a 200 meter row and all the strength exercises. Last, do a 100 meter row and all the strength exercises. I like to fit in an extra 100 meter round if there’s time (which there usually is).

There’s no set rest period, just go as soon as you possibly can. 🙂

This days workout goes like this:

• 300 Meter Row
  • Lunge Pass
  • Ball pass (or ball toss up from floor)
  • twisting pistons
• 200 Meter Row
  • repeat same strength
• 100 Meter Row
  • repeat same strength
• Repeat 100 meter round again if desired

Enjoy! Shockwave is simple but hard and super effective! If you have any questions, just hit me up at aaron @ aaronthetrainer dot com