Are you ready to get punched in the face with fitness? Then step into the fires of the Ab Lab, with the Absmith and prepare to be Abdominated.

Seated rows are for row boats on the mountain lake at summer camp.

Son of a Viking rows are for those that eat mountain lake row boats for lunch, or pillage unsuspecting villages.

Do these for a month and be it known that you will be as manly as a descendant from a line of norwegian viking chieftains.

On the two-pulley multi-use machine, raise one pulley to its highest setting with rowing attachment attached.

Begin with a weight that closely matches your body-weight.

A) To help offset your body-weight and help your balance while you lean, and

B) So that you can have a moderate amount of weight to begin this exercise with.

Lean back slowly to roughly a 45 to 55 degree angle, and row as if you would if you were performing the seated row.

Keep your midsection as rigid as possible, think "Plank."

If you're flexing a bit too much in your midsection at first, no worries.

Soon you'll be as stiff as a board.

Make that, a strong 47 inch thick board of norwegish snow spruce.

You'll find that rapidly you'll be moving the pin down the weight stack and adding more to your workout.

And soon you'll be discovering and colonizing your own far off lands.

Viva Norsemen!