15 Min ROW-N-RIDE Workout: Interval/No Repeat

This session is designed to boost lower body strength and overall fitness, making it an excellent addition to any fitness routine.

3 min read


15 Min ROW-N-RIDE Workout: Interval/No Repeat



Finding a quick yet comprehensive workout can be a challenge, but Sunny Trainer Mandee has crafted the perfect solution with her 15-minute Row-N-Ride workout. This session is designed to boost lower body strength and overall fitness, making it an excellent addition to any fitness routine. Here's how you can benefit from this focused, high-energy workout.

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

Why Lower Body Strength is Essential

Building lower body strength is crucial for overall fitness. Strong legs and glutes support your daily activities, enhance athletic performance, and reduce the risk of injuries. Trainer Mandee's Row-N-Ride workout targets these areas effectively, ensuring you gain strength and stability.

Key Exercises for Maximum Impact

Full Range Squats

Full range squats are excellent for engaging your quads, hamstrings, and glutes. They enhance your lower body strength and improve mobility, making everyday movements easier and more efficient.

Supinated Grip Rows

This exercise targets your upper body, particularly your back and biceps. The supinated grip helps to engage these muscles more effectively, improving your posture and upper body strength.

Lateral Lunges

Lateral lunges work your inner and outer thighs, enhancing your stability and balance. This functional movement is great for building strength and improving your agility.

Hamstring Curls/Pulls

Hamstring curls are essential for strengthening the back of your legs. They help balance the strength between your quads and hamstrings, reducing the risk of injury and improving overall leg strength.

Dynamic Movements for Core and Upper Body Strength

Static Row Pliés and Holds

These exercises combine rowing and plié squats to work your core, legs, and upper body. They are excellent for building endurance and strength simultaneously.


Pushups are a classic exercise that targets your chest, shoulders, triceps, and core. They are perfect for building upper body strength and enhancing your overall fitness.

Finish Strong with Cardio and Strength Blends

Saddle Deadlifts

Saddle deadlifts focus on your lower back, glutes, and hamstrings. They are great for building strength in your posterior chain, improving your posture, and preventing lower back pain.

Speed Squats

Speed squats add a cardio element to your workout, increasing your heart rate and boosting your calorie burn. They also help build explosive strength in your legs.


Rowing is an excellent full-body workout that combines cardio and strength training. It engages your legs, core, and upper body, making it a comprehensive exercise for overall fitness.

Breakdown of the Routine

  • Warmup: Start with a warmup to prepare your muscles and increase blood flow.
  • Full Range Squat: Engage your lower body with full range squats.
  • Supinated Grip Row: Strengthen your back and biceps.
  • Lateral Lunge: Improve your stability and balance.
  • Hamstring Curl/Pull: Strengthen the back of your legs.
  • Static Row Plié: Combine core, leg, and upper body strength.
  • Static Plié Hold: Build endurance and strength in your lower body.
  • Pushups: Target your upper body and core.
  • Saddle Deadlifts: Focus on your posterior chain.
  • Speed Squats: Add a cardio element to your strength training.
  • Rowing: Finish with a full-body workout.
  • Cooldown: End with a cooldown to relax your muscles and prevent soreness.

Get Ready to Boost Your Fitness

Trainer Mandee's 15-minute Row-N-Ride workout is designed to be quick yet highly effective. With a focus on lower body strength and overall fitness, this routine ensures you get the most out of your workout in a short amount of time. So, grab your Row-N-Ride machine, follow along with Trainer Mandee, and get ready to enhance your strength and fitness!

Join Trainer Mandee today and experience the benefits of a well-rounded, dynamic workout that fits seamlessly into your busy schedule. Let's get started and make every minute count!


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