15 Min Power Row & Core-Focused Rowing Machine Workout

15 Min Power Row & Core-Focused Rowing Machine Workout

WORKOUT:

OVERVIEW:

Calling all rowers – drop everything and give this 15-Minute Power Row & Core Workout a try! It may be quick but it’s anything but easy. Sunny Trainer Sofee will have you making the most of your time both on and off your rower to push your fitness to the next level. Let’s do this!

Workout Details

INTRO

PICK DRILL & WARMUP
- Arms only
- Body over
- Half Stroke
- Full Stroke

POWER STROKE INTERVALS (4 ROUNDS)
- Power Stroke Intervals x 10: Round 1
- Power Stroke Intervals x 10: Round 2
- Power Stroke Intervals x 10: Round 3 3:58​ | Power Stroke Intervals x 10: Round 4

ALL OUT
- All Out - 1 min

CORE CRUSHER (2 SETS)
- X Crunches: Left - 30 sec
- X Crunches: Right - 30 sec
- Snow Angel Sit-Ups - 30 sec
- Dead Bugs - 30 sec
- Russian Twist + Press - 30 sec
- X Crunches: Left - 30 sec
- X Crunches: Right - 30 sec
- Snow Angel Sit-Ups - 30 sec
- Dead Bugs - 30 sec
- Russian Twist + Press - 30 sec

POWER STROKE INTERVALS
- Power Stroke Intervals x 10 - Round 1
- Power Stroke Intervals x 10 - Round 2
- Power Stroke Intervals x 10 - Round 3
- Power Stroke Intervals x 10 - Round 4
- Power Stroke Intervals x 10 - Round 5

ALL OUT
- All Out - 1 min

COOLDOWN
- Half Stroke
- Body Over
- Arms Only

END WORKOUT

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