Rowing machine and routine

[bohboh]

Hi All

I purchased a rowing machine and want to put together a training routine.

I am at the moment 217lbs and my target weight is 168lbs which i would like to reach by the end of the year.

I have only been doing it for 2 weeks with 2 15 minute sessions a day. (its all i can manage due to my poor level of fitness which is what i hope will be remedied with the routine).

To get the best out of each session, what do you suggest? Any ideas will be welcome.

 

[standAPART]

I suggest once you can get your weight down to 200, to start throwing in bodyweight exercises in between intervals o fthe rowing.

LIke this:
row: 10 min.
get off rower and do:
Push ups x12 reps
ROw 5 min.
Squats x12 reps
Row 5 min.
Lunges x10 reps
Row 5 min.
Abs crunches 15 reps
Row: cool-down

 

[bohboh]

The other thing i never really know is how far to push myself.

From past experiences, i tend to go flat out then after several weeks lose all interest and motivation.

What is the rule on how far to push yourself? is there one?