15 Min Row-N-Ride Workout - Interval Training

Join Sunny Trainer Mandee for a dynamic 15-minute workout that incorporates the Row-N-Ride machine to target your lower body, boost your cardio, and sculpt your muscles.

3 min read


15 Min Row-N-Ride Workout - Interval Training



Looking to take your fitness to the next level? Join Sunny Trainer Mandee for a dynamic 15-minute workout that incorporates the Row-N-Ride machine to target your lower body, boost your cardio, and sculpt your muscles. With Mandee's expert guidance, you'll experience a full-body burn that leaves you feeling energized and accomplished.

Workout Length 15 Minutes
Workout Level All Levels
Products Used NO. 077S
Trainer Mandee Miller

Warmup: Start your session with a thorough warmup to prepare your muscles for the intense workout ahead. Dynamic stretches like leg swings, arm circles, and bodyweight squats will increase blood flow, improve flexibility, and reduce the risk of injury.

Full Range Motion: Engage in full range motion exercises such as squats, lunges, and leg presses to activate all major muscle groups in your lower body. Focus on maintaining proper form and controlled movements to maximize effectiveness and minimize strain.

Half Range Motion: Transition into half range motion exercises to target specific muscle fibers and increase muscle tension. Controlled movements with lighter weights or bodyweight resistance will help sculpt and define your lower body muscles.

Curtsy Lunges: Add a twist to your lunges with curtsy lunges, which target your glutes, quads, and hamstrings from different angles. Keep your core engaged and your chest lifted for optimal balance and stability.

B-Stance: Challenge your balance and coordination with B-stance exercises, which emphasize unilateral leg strength and stability. Focus on distributing your weight evenly between your front and back legs to maintain control throughout the movement.

Full Range Motion Plié: Switch up your stance with plié squats to target your inner thighs, glutes, and calves. Keep your feet wider than hip-width apart and toes pointed outward as you lower into a deep squat position.

Half Range Motion Plié: Continue with half range motion plié squats to intensify the burn in your lower body muscles. Focus on squeezing your glutes at the top of each movement to fully engage the muscles.

Butterfly Bridge: Lie on your back and elevate your hips with butterfly bridge exercises to activate your glutes and hamstrings. Maintain a stable pelvis and avoid overarching your lower back to ensure proper muscle engagement.

Single Leg Bridge: Isolate each leg with single leg bridge variations to improve unilateral strength and address muscle imbalances. Focus on pressing through your heel and engaging your core to lift your hips off the ground.

Uneven Squat: Challenge your lower body muscles with uneven squats, which require additional stabilization and coordination. Use a step or elevated surface to create an uneven surface and alternate between legs to promote balance and symmetry.

Static Stretching: Conclude your workout with static stretching exercises to lengthen and relax your muscles. Focus on areas of tightness and discomfort, holding each stretch for 15-30 seconds to promote flexibility and recovery.

Congratulations on completing Mandee's 15-minute lower body workout! By incorporating these dynamic exercises into your fitness routine, you'll strengthen your lower body muscles, improve endurance, and elevate your overall fitness level. Don't forget to like, comment, and subscribe to Sunny Trainer for more exhilarating workouts and expert guidance on your fitness journey. Let's crush those fitness goals together!


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