Best NO. 077 Row-N-Ride® Workouts

The NO 077 Row-N-Ride® Upright Rowing Machine is one of our most popular products, and for good reason.

3 min read


Best NO. 077 Row-N-Ride® Workouts

The NO. 077 Row-N-Ride® Upright Rowing Machine is one of our most popular products, and for good reason. This machine is great for targeting your glutes, thighs, hamstrings, back and shoulders - all some of the biggest muscles in your body! Meaning you’ll not only gain strong, lean muscle while working out with this machine, but you’ll also burn tons of calories. Below I’ve compiled our best workouts using the Row-N-Ride! Add these workouts to your regular routine to challenge your strength and fitness level and make your workouts at home more fun and effective!


1. Easy NO. 077 Row-N-Ride® Workout: Strength & Stabilization

This easy Row-N-Ride workout is the perfect place to start. Enjoy this beginner’s workout where you’ll learn to use the Row-N-Ride machine and complete your first workout!


2. Medium NO. 077 Row-N-Ride® Workout: Cardio Strength

Ready to take your Row-N-Ride workout to the next level? This intermediate workout is designed to build your cardiovascular strength on the Upright Row-N-Ride machine.


3. Hard NO. 077 Row-N-Ride® Workout: Advance Performance & Strength

This hard Row-N-Ride workout is perfect for advanced exercisers to challenge their performance and strength. This advanced workout is not for the faint of heart, feel free to take breaks as needed, and work your way up to completing the whole video.


4. Row-N-Ride® Glute Focused Workout

In this 10-minute No. 077 Row-N-Ride glute-focused workout, Sunny trainer Sydney guides you through 10 minutes of targeting the glutes. Prepare to feel the burn as you target the glutes through multiple angles and variations of squats on the Row-N-Ride machine. While this workout is designed to give your glutes some extra love, use this workout to strengthen a variety of muscles in your lower body such as your quads, hamstrings, calves, hip flexors, and core.


5. Row Focus Row-N-Ride® Workout

In this Row-N-Ride row-focused workout, Sunny trainer Matt guides you through two unique ways you can target the muscles in your back, posterior shoulders, and arms. While this workout is designed to give your back some extra attention, you can use this workout to strengthen a variety of muscles.


6. Full Body Calorie Burn Row-N-Ride® Workout

In this 20-minute session Sunny trainer Sydney takes you through her favorite calorie burning workout on the Row-N-Ride machine. In just 20 minutes, target your back and posterior shoulders, glutes, thighs and hamstrings, and get an incredible cardiovascular burn as you sweat through a variety of exercises and fast-paced intervals!


7. Row, Ride, and Squat - 20 Minute Full Body Workout

Here is your row, ride, and squat extra. Join Sydney in this short 20-minute bonus workout for the Row-n-Ride Squat Assist Machine by Sunny Health and Fitness. In this video, Sydney will guide you in a routine that will vary in tempo, squat depth, and resistance levels to help burn your thighs and core.


8. Row-N-Ride® Training Circuit

If you are looking for a workout that will help you take advantage of your Sunny Health & Fitness Row-N-Rider’s full potential, then this 15-minute workout is exactly what you need. This full body calorie burning workout will help you develop muscles throughout your upper body, lower body, and core. Follow along with Sunny Health & Fitness Trainer Matt as he demonstrates the full 15-minute workout.


We hope you enjoy these workouts on the No. 077 Upright Row-N-Ride Machine. If you’re interested in more workouts for this machine, be sure to check out our NO. 077 Row-N-Ride® Machine playlist on the Sunny Health & Fitness YouTube channel. We’re constantly creating new workouts, so stay tuned for more coming soon!



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1 comment

Donald Young

I bought a row and ride exerciser 077 It would have been beneficial to have guidelines on the setup of the seat location and height and the handlebar