Category Archive: Legs

Shane Farmer Rowing Videos


How to Row – the 4 Basic Positions The 4 Basic positions are the: Catch Drive Release Recovery Moving from the 11 o’clock position to the 1 o’clock position. How to Row –… Continue reading

16 Essential CrossFit Moves


Whether you are a newbie CrossFitter or a seasoned veteran, there are foundational movements that everyone should master prior to completing a WOD (Workout of the Day). On the next slides, we’ll show… Continue reading

14 Exercises to Offset Sitting All Day


  We all know that sitting for an extended period of time isn’t good for your health. But unfortunately, roughly 80 percent of jobs are now considered sedentary, and many involve sitting most… Continue reading

How to take a perfect stroke? Rowers on the ultimate search for perfection


Greg Searle (GBR), World and Olympic Champion states: “To make the boat go fast: row a long stroke pull hard how many strokes you do per minute be efficient and be together” “In… Continue reading

Olympian Cameron Van Der Burgh’s Gym Routine For Explosive Power


Cameron Van der Burgh, South African Olympic Champion & World Record Holder Van Der Burgh squats heavy, and often. Aim for explosive movements to bolster the size of your quads and glutes Cameron… Continue reading

10 things no one tells you before you take up rowing 


In this article Olympic gold medallist James Cracknell explains everything you need to know before taking up rowing​ – from binge eating to surviving rainstorms of maggots ​ (click on the photo below… Continue reading

9 Essential Strength Benchmarks for Men


Goals: The one thing that separates a training program from just an exercise program. If you want to stay consistent with your workouts and get better results from your efforts, you need something… Continue reading

10-Minute Leg-Sculpting Workout


This leg workout combines moves for strength and muscular endurance. Perform each move below for 45 seconds and rest 15 seconds in between sets. Leg day: the most feared day of anyone’s workout… Continue reading

Sunday Hiking and Walk-Klipriviersberg­ Nature Reserve (5K Walk; 11K and 13K Hikes) – 4 June 2017


It was a fantastic winter day in Johannesburg. Cold in the early morning 4C (39F) and it gradually warmed up to 22C (71.6F). Blue skies throughout – needless to state we all enjoyed… Continue reading

Charles Eugster, The Healthiest Old Person on the Planet Explains How to Stay in Shape


Charles Eugster, 96, is a runner, body-builder, public speaker, writer, rower, and wakeboarder. He also claims to be so healthy that his formerly grey pubes have turned brown again. Charles Eugster is the… Continue reading

Guide To Henley Royal Regatta | Gillette World Sport


Olympic Champions, current competitors and the whole of the rowing world see’s Henley Royal Regatta as one of the most important dates in any rowers calendar. With words from Sir Steve Redgrave and… Continue reading

Perfect Rowing Technique with the Canadian Olympic Rowing Team | Gillette World Sport


Training up to: Strokes/ minute: 35 – 40 spm Heart rate: 190