In to the Black – Intense 28 Day Powerhouse Workout


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Into the Black Intense 28 Day Powerhouse Workout. In business, “in the black” means profit. Progress. Positive cash flow.

It means you’re on track, doing something right, and headed in the direction you need to be heading. “In the red” means loss of profit and cash flow. You are headed in the wrong direction. It’s time for a 72 hour INTENSE Glo Up Transformation! As many of you know this 72 hour glow up challenge has been done before but I thought I’d. The secret to making this workout effective is selecting the correct loads, i.e. weight selection.

You must choose loads that reflect your 6 rep max, your 12 rep max, and your 25 rep max. The Powerhouse workout is designed to be simple but effective. It stresses out all the major muscle groups, it adds quite the load, over time and it helps you work. Whether we are talking about an intense ab workout for women, or an intense ab workout for men, the goal is to leverage as much range of motion as we can. Fun instead of boring.

The only reason why people won’t stick with a hardcore ab workout is because most of. This feature is not available right now. Please try again later.

Directed by Hal Roth, Loren Sterling. With Ron Davis, Paul Hanson, Bret Stevens, T.J. Swann. Athletic black men in gay action. Full Body Shock: An Intense Full Body Workout. this ‘routine’ does not take into account set up and movement time and the inevitable waiting or jumping exercises due to other people on equipment.

All said and done,aside from the fact that you are doing over 2100 reps in a single workout, by the time I got to work A-14, i was already at the. Fainting or “blacking out” while exercising can be dangerous, but the underlying cause is not always a serious condition, according to the National Institutes of Health Medline Plus. Malnutrition, overheating, dehydration and stress can all lead to blacking out, and exercise can hasten the process.

Deadlift: 285 lbs 300 lbs Squat: 185 lbs 200 lbs Bench: 125 lbs 135 lbs Squat: 185 lbs 200 lbs Bench: 125 lbs 135 lbs.

List of related literature:

The way Alwyn’s system is set up, you can do these workouts on consecutive days if you have to, or separated by four or five days if that’s your only choice.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

One core challenge is the difficulty of getting out of bed early enough to allow for a full workout.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

Weeks 7 and 8 have increasing intensity but the repetitions are not increased.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Training week Workout 1 Workout 2 Workout 3 Weeks 1-6 Base training Develop an aerobic base by running at an easy pace 5 or 5 days per week.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Day 5: Higher intensity**: 30 minutes plus some resistance training (45 min total).

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

5,000 m Day 3 Low-intensity & Off Off moderate-intensity aerobic training.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

It is a very short workout, but it’s very intense!

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

Adams K, O’Shea JP, O’Shea KL, Climstein M. The effect of six weeks of squat, plyometric and squatplyometric training on power production.

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

As I talked about previously, this workout has several important goals, so let’s recap them here.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • That noise has got to be one of the most grating noises in the world. Which is why I bought the WaterRower. Think of the sound of whoooshing water vs. the harsh sound of that chain and wind turbine. The other members of your family will not have to put in earplugs while you row. Take my word for it, buy the WaterRower and leave that other machine to the cult-like Crossfitters.

  • If I pump out 300 strokes in 10 minuets at about 70 percent would that be just as good as this speed for 20? (Setting on as high as mine goes )

  • Why did you change your giloy recommendation from Iyush herbal(brand) to dark forest (brand) in the description box?? Please enlighten!!!

  • The most searched topic right now is how we can boost our immunity.. But is it possible? If you want to know the answer to this question, you can watch my video..

  • Great workout. Considering my age, height and ability, I’m very pleased to have pushed out 3252 meters with a drive length of 1,09 m Height does matter. Extra bonus on this video is to follow Shane’s breathing. If you’re exhales are in sync, you are working hard!

  • Wow…great workout to start with. Lot easier to keep up with then my first few attempts. Then I just rowed as if my life depended on it. Not great for the next day and not great for Your motivatie-onderzoek.

    I’m gonna try to do this daily and see how it goes.

  • Your Gorgeous looks and charm made this a treat to watch. And that’s a damn good body you’ve got. I’ll definitely try this workout. Love the music!

  • Been away from exercise for a couple years now. Due to running my own restaurant plus Had trouble with high impact workouts due to Achilles issues. I thought I could never find anything to replace those workouts. Am totally in love with the rowing machine now. Thanks for posting. Keep up the great work

  • Continuing to try this. Gone from 2500m to around 2700m. Think my short legs and rather rotund belly prevent me getting much more distance on the board. Will keep trying this at least once a week for the foreseeable.

  • U should redo the vid. The crunches are a mess, u do them with momentum and always lift your lower back from the floor, puts a lot of stress onto this area. And the plank u overstretch the head (the push-ups were correctly performed). And the wall sit: the butt has to go down further, so its convinient. sorry, bro.

  • Hi thank you Fittuber. About Giloydr Vivek Joshi who also runs channel about ayurveda suggests that one should have Giloy with warm water 30 minutes after lunch and dinner. You mentioned in the above video that one should have this in the morning with empty stomach. So what is the right way to have it? I am so confused. Please can you guide me on this?

  • People who have low bp problem…do not take turmeric milk everyday… Just when u feel sick is fine…as haldi is used by those with high bp to regulate their bp or lower it… But with those who already have low bp issue and they don’t know it… It can get worse for u:))). Be aware. BE POSITIVE. WE R ALL IN THIS TOGETHER.

  • Doston, apni immunity ko badhane ke liye yeh video dekhiye
    Agar aapko pasand aaye toh please video ko like kare, channel ko subscribe kare aur share kare.
    Aapke comments aur reviews hume aur acha kaam karne ki prerna denge. Dhanyawaad!!

  • Thanks for workout Shane. Great to be able to incorporate technique into a good work out because mine sure needs work! Defiantly going to make it my daily. I’m about 400 short of your 5k at the end haha! 

  • I really enjoyed this tutorial, It has really helped me understand the rowing machine. I can feel I am getting a cardio but I am never sore. I feel like I should be sore since I am out of shape. Is that true? That one should be sore?

  • How did I only get 2976m? DANG IT?? Also.. I don’t think I am doing my legs right.. you are locking your knees on full extension? The 12 stroke/m thing really had me baffled.. I don’t know why it would be harder.. can you explain so I can focus on what I should be feeling there? Thank you for this video.

  • You are the best can you tell me how to balance auto autoimmune disease in ayurvedic method I have an healthy habits in everyway but still not working ��

  • Just got my rowing machine yesterday for my birthday. I’ve been obsessed with rowing based off all the benefits I keep reading about. I’ve been weight training my lower back and butt too build strength so I could handle it and I’ve been watching form videos. I’m so glad I did because I definitely needed it to do this video. I set my drag to three and followed along with you. It was a blast!!!! Thank you so much and I can’t wait to keep it up!

  • This is so awesome. I’ve been using TCOYF as my guide for contraception for over two years, as well as tracking for my health. I love seeing the awareness of the fertility cycle discussed here! It’s super interesting and can tell us so much about our bodies. My cycle getting messed up, and temperatures dropping were two big signs that my relationship with food was getting seriously disordered. Thank you for talking about this stuff!

  • Just tried this workout for the first time on my fluidrower. 295lbs 5’4″ and 49 years old. Only did just over 2500m but was struggling to follow as my phone was too far away. Good follow up to the pretty slow 5000m I did yesterday. Looking forward to repeating and trying some of your other workouts.

  • Hi great start but can’t seem to do 18 stokes I am over all the time, I can’t go slow enough. I can’t hear you, music and understand what you are saying. Maybe explained where the stoke display is I had to google. I don’t normally complain about things but thought it might help, left workout frustrated, but will try again another day

  • My first time doing this. Got 3944 meters. That was TOUGH.

    By the way. As someone who is new to the rower, the “18 stroke” was confusing. I thought that meant I just needed to row 18 times per workout.

    So I went slower for the first half until I figured it out. Anyway, thanks for the great workout! Will be signing up for your $9 membership now.

  • I’m over 400lbs. This has been my first official workout of 2020. Got my c2d yesterday. My belly is getting in the way but I’m doing what I can. I’m hoping there won’t be a belly soon. One step at a time!

  • Thankfully I don’t need this one now. Too bad it wasn’t around earlier in my life! Welcome menopause.
    Now if you can do a video on nutrition during menopause that would be great.

  • Yes to Turmeric! Golden Milk has changed my life. I drink it at night now & its given me the best sleep on and off my period. I have with warm oat milk at night…so good������

  • Not improving much and unfortunately the data I get from my fluidrower is quite limited. Managed to get it to stay connected to the fluidrower app but that is pretty poor. Did an extra 500m to check my data and only have a drive length of 0.61m. No wonder my distance is poor. ��

  • This was my first time rowing ever on a Water Rower and age 60 I did 22 min and feel good. Left arm started hurting a bit so I stopped. But I did work up a sweat and time for the pool! Nice workout video!

  • *Polichinelo 30s
    *Agachamento na parede…parado com braços pra frente 30s
    * Flexões 30s
    *Abdominais 30s
    * sobe e desce no murinho
    *agachamento normal
    * tríceps banco
    * Prancha
    * corrida no lugar joelho alto
    * pulo agachamento
    * Flexão com.giratória
    * Prancha direita
    * Prancha esquerda

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • Hi I’m new to this channel I have the Classic WaterRower brand rower…I follow you exactly but I’m not getting the same distance as you. Do I need to up my stroke rate or do something different to achieve the same output as you do? I love your style.

  • I just got a rowing machine and am starting off as a complete amateur. I’ve been watching your videos and trying to understand the technique of the stroke. I understand that the drive consists of legs then body then arms as separate mechanical movements. When I watch your strokes, It looks like these three overlap during the drive. As in: the last 20% of the legs is also the first 20% of the body, and the last 20% of the body is the first 20% of the arms. It also appears that you break the elbows at the beginning of the drive. I understand that this is probably just me not knowing what I’m watching, but I’m trying to understand so that I may be correct in my own stroke and try to prevent bad habits before they start. Thanks so much and I really appreciate all the obvious hard work that goes into your channel!

  • Dommage que ces physiques se construisent avec des produits dopants qui compensent les lacunes d’entraînement. Attention à votre santé messieurs…

  • 5th day of doing this in a row (heh) now. Thanks for this I’m loving it. After being off my C2 for about 2 years now it feels great to get back into it. And I love the drills. I’m about 600m behind you on overall distance but hoping to get up to 5k and the < 2:00/500m split time.

    Thanks again!

  • Aaj k Time pr Fruit, Vegetables etc se zyada Natural Supplement kam kr rhe hai Immunity Boost krne k liye
    Agar kisi Ko Apni Immunity Boost krni ha Natural supplement ke sath to mujhe WhatsApp per message kre 7404391282

  • I just did the beginner workout, I’m so stoked that I found one I enjoy that I can do in my living room with my new rower! I’m definitely going to be following along to more of these.

  • Do you have a recommendation for a home foldable rower. There are so many on the market. I plan on using 3 times per week. Thanks

  • Found this really useful….used it for around a month now:)
    Any recommendations on the NEXT video workout…keeping in mind that I don’t want to sicken myself!!!!

  • Third time with this workout thanks!!! Nowhere near your 5,000 meter total…but that is my goal!! Getting more power each time!

  • Just ordered mine… Came straight to this video. A bit nervous after watching it but looking at comments really gave me some hope. I’m at 270 right now. Started my diet today. Let’s see where it takes me.

  • I’m doing this workout 2 rounds a day for 5 days in one week. In next week, I miss doing it one day. Is that wrong?
    Sorry, my English is suck��

  • A study has shown that immunity cannot be increased from outside.. I explained in my video why immunity cannot be enhanced from the outside.. If you want to know, you can watch my video…

  • Thanks for the great workout. The question I have is why my distance is about half of yours? The resistance is set ther same as yours.

  • Thank you for the videos. I love how genuine and encouraging you are through the workout. I have been doing this beginner video every day for almost three weeks to make sure my technique is good. I put a video of real boat rowing on the computer screen for my mind and the workout is great!

  • On the waiting list. It appears mid Oct will be my first opportunity. Thanks for your other video on, “ why to own a rower.” Can’t wait to be a practicing card carrying member of Dark Horse Rowing.

  • When I hear you vouchering this machine and look at you, the match in my mind like this machine make your ears look bigger ����������

  • for someone like me who is low tech, (it’s amazing i can watch this and post a comment and even that took a lot of teaching years ago) doesn’t have a smart phone, or understand the display screen on the machine or how to use it, etc… does it matter? i’m still getting exercise benefits as long as i have proper technique, right? i just can’t track the specifics. or am i really missing a lot ignoring the display screen and just rowing?

  • I watched your no period video and although you touched on this do you have any tips for if your period is way to heavy. I’ve been to the doctor and they can’t figure out why…they said 50% of woman with heavy periods have no discernible cause.

  • I’ve been rowing at my gym (HIIT training) for over 3 years and I found this to be a great workout. I worked up a sweat. Going at an 18 stroke rate is harder than you think.

  • Working on beginner skills loved the foot strap release, it really connects rower to the leg and foot strength in the strokes. Thanks!

  • This is the workout I have done for 2 days in a row now as a newbie after just getting my Concept 2 and it’s wonderful! Thank you so much for helping me learn the proper techniques by breaking them down and for your fabulous coaching! I am hooked on rowing already! What a fabulous way to workout!

  • Bro
    Iam one of the downloaded and loved your channel.
    Must and should watching the video daily its my habitat for u speech and channel… thank u for updates

  • Thanks man. Just purchased my first machine and was skeptical about how I’d feel after my first workout… thank you so very much.

  • Fantastic beginners workout. My wife and I have been doing it for three weeks now and we are ready to move to the next level. We own a Mr. Rudolf water rowing machine and the routine worked beautifully for us. Thank you!!!

  • He needs some grooming. I mean look at the profits from YouTube.

    I’m an Ayurveda doctor still struggling and look at him. Wow.

    We have to get an experience for 10 years at least to start good Practice. Medicine is not as simple. We deal with humans.

  • Wow this is incredible!! I’m getting my rowing machine this Saturday! I can’t wait!! This’ll kick my ass, yeah baby!!
    Thank you ����

  • At Some points during the exercise on this low stroke rate, I have trouble coordinating & I see how stif and inflexible I am. Also, as an automatism I extend my arms back really fast to get ready for the next pull, that way I’m always too fast for the excersise:( I need to get the pace down to get a more quality work out I guess.

  • Hello Vivek,
    All the mentioned products and link does not direct to amazon india, could pls point out to which brand that u trust more on those immune booster products pls?

  • I am always late to the party thank goodness You Tube keeps great videos like this up. I just got back into the gym I usually teach group fitness but because of Covid19 we moved and I have to get my certification to teach here. In the meantime I am back in the gym and have always wanted to do the rowing machine. I did it today but wasn’t killed by it. I am going to add your drills tomorrow! So excited!

  • And based on where you are in your cycle affects how intense you should workout. Powering through an intense workout when you’re just not feeling it (ovulation & period) causes more damage in the long run. ��

  • I just got my concept2 as well. I must say, the noise MYTH is ridiculous. It’s not noisy! I almost made the mistake of getting a water rower due to noise concerns. You can hear the tv just fine over it, there is no issue. Is quieter than a treadmill for godsakes. Just did 30 minutes concentrating on form not effort, going to be taking it slow and easy for the first week or so until my body adapts and I get the technique down. Hopefully I won’t have to concentrate on the form as much, I want to just watch tv and forget that I’m rowing eventually. Btw about fat: it is impossible to outrun/outrow a bad diet. Do rowing for cardiovascular health (did you know that if you do cardio for an hour per day you can sit the rest of the day without it being dangerous and without having to get up and move around every hour? Google it) and for better quality of life.

  • New to rowing and really enjoying how ergonomic it is. Thanks for the great row-along videos, Shane! I have a question as a beginner; I followed along with a video you did about how to do 5k in under 20 min, but did this video and realized we also broke the 5k mark, how did your drag settings compare in this vs the other video? Seemed like a fun way to break 5k! Thanks!

  • Love this workout really great for beginners. One question…after the three weeks of this session are up, which workout should one move onto next? Thanks, Shane and Dark Horse

  • Today was day 1 on my new to me WaterRower Series IV and really enjoyed this workout. Can’t wait to get better with these exercises and form over the next 3 weeks!

  • I think you missed a very important onenot fapping.
    Although there is no concrete research to support it, I am saying it with anecdotal evidence that this is a huge step in boosting immunity.

  • So, if I am rowing with you in unison. Same damper, same stroke… come my meter distance wasn’t as far?

    Is that because I am not putting enough force into the drive??

  • Thanks fittuber, giloy has really helped me alot. I starting drinking milk with giloy powder from 1st day of Lockdown (21 March ). I was the weakest person in family and I used to frequently have fever, cold and cough but today I’m the only person in my family who is fit. My entire family is struggling with fever but by god’s grace now even they are safe. Thanks alot fittuber.

  • OK I’m a novice I’ve followed your ten minute set up video and now this one for the full 20 minutes on a brand new water tower. I found it difficult to get the stroke rate as low as yours. I also have to work hard to keep my knees from getting wider than my grip on recovery. Can’t get my knees so close to my chest either there’s a small gut in the way. Will stick at it thanks

  • This was a great first workout! I’ve used a rowing machine before but not with any particular workout. My machine got here today, and I HAD to use it right away!

  • Thanks so much. I am following your begginer Technique Workouts to the “T”. Perfecting my Technique. Couldn’t have done it without you. Thanks again. ����‍♀️��‍♂️❤��❤����������

  • Sir, what course have u done??
    A lot of people are interested in the same field as u r in.
    Please make a video about your career choices after 12th

  • Right, food directly affects our health. What we eat is what we are, I agree.
    If I add, other ways to boost your immunity would be deep breathing, meditation and qigong.
    For example, bowing(Buddhist prostration) exercise can really boost physical, mental energy and stamina by adjusting yin and yang in our body. And it’s also very good for mental disease, ’cause you could observe your own soul and get humble and grateful while putting yourself down to the earth! Bowing exercise, I really recommend doing it!

  • Is this a joke? HIIT requires near 100% effort and this pretty boy is just sleeping through this routine. There are many better ones on YouTube. Try this one (better scenery, too):

  • Its unique. The exercises are cool and even if you dont go to sports, you can make them. Its achievable for everyone and after that, you feel great

  • Great video and important information. I’m totally into the intuitive eating thing now that I’ve listened to your videos on it. I’m a little stumped on how to eat intuitively in a family setting. I personally cook meals for a family of 4 and don’t want food rules anywhere near my table but how do I make an Intuitive meal for more than me without waste? Yes, would love a video on collagen and anything else that you can think up. Catch you later and thanks so much!

  • Just started this today on an Oartec Slider I am borrowing, great workout on mid resistence. Will stick with it for 3 weeks every morning!