Ode to the row machine...and today's ass-blasting workout

The row machine. One month ago this machine terrified me, intimidated me, and frankly looked like a form of cruel and unusual punishment. The only people that go on the row machine are 30-40 year old in shape men [why is that by the way...?]. I've always been more of a treadmill and stairmaster girl myself. All this requires is picking one foot up, and making sure when it comes down, it is still on the machine. So my cardio life ended as I knew it when I fractured my left foot at the end of January. No more running, no more stairmaster, no more endorphins [or so I thought].

After some encouragement from my dad, I finally got on the row machine a month ago for the total experience. My life has changed. Experience #1 turned into 30 minutes of hauling serious ass on this row machine. I love the fluidity of the strokes, the power you feel from your butt, legs, and back, the calluses you build, I love everything about it. Next time you are looking for a quick 10 minute warm-up or a full intensity cardio workout, try the row machine. Just try it, it really isn't that scary. Strap your feet in, grab the handle bar, and row away! My next to-do: try it for real in a boat outside.

After 10 minutes on the row machine, today was ass-blasting day [obviously increase/decrease weight as appropriate]:

Exercise 1 - trap bar deadlift 10 x 145 lb
8 x 165 lb
6 x 185 lb
4 x 195 lb
Keep your butt down, chest and head up, and focus on using your butt and lower back to pick up the weight. It should feel heavy. People should be staring.

Exercise 2 - reverse lunges with barbell on back
4 x 10 each leg with 65 lb barbell
Instead of stepping forward like a traditional lunge, step back as far as possible with each foot, alternating every rep.

Exercise 3 - step-ups with barbell on back
3 x 10 each leg with 25 lb barbell
Find a plyo box that is slightly higher than knee level [probably the highest available at the gym]. Step up with one leg, keeping the other foot on the ground as close to the box as possible to isolate the working leg. Step up completely, come down with both feet and repeat for the other foot. These should be killer, not easy. I may or may not have been grunting.

Exercise 4 - squat and hold 
3 x 20 squats, holding last squat for 30 seconds
I used a 25 lb barbell, but this can be done with a heavier barbell if you are feeling aggressive, kettlebells or dumbells. My legs were shaking during the holds [literally], yours should be doing the same or work harder!

This was a serious ass-blasting workout, a great opportunity to challenge yourself! Enjoy!!!

Small side note: after showering, I open my locker to find my gym bag drenched with a dark, semi-clear liquid. Apparently the woman who took the locker above mine had a coke explode in her bag. Example #3245 why no one should drink pop. It is toxic AND it soaked my bag. Dirty looks ensued.