20 Min Beginner Full Motion Rowing Machine Workout

20 Min Beginner Full Motion Rowing Machine Workout

WORKOUT:

OVERVIEW:

For all those following along with a full-motion rower at home, increase your rowing endurance and build strength and power with this 20-minute full-motion rower workout filled with power and speed intervals!

Workout Details

INTRO
WARMUP 2 MINS
- Legs Only
- Legs & Core
- Full Stroke

POWER INTERVALS
- Power Interval 1 - 60 sec
- Recovery - 60 sec
- Power Interval 2 - 60 sec
- Recovery - 60 sec
- Power Interval 3 - 60 sec
- Recovery - 60 sec
- Power Interval 4 - 60 sec
- Recovery - 60 sec

SPEED PYRAMID INTERVALS
- Speed Pyramid Sprint 1 - 30 sec
- Rest - 30 sec
- Speed Pyramid Sprint 2 - 45 sec
- Rest - 30 sec
- Speed Pyramid Sprint 3 - 60 sec
- Rest - 30 sec
- Speed Pyramid Sprint 4 - 90 sec
- Rest - 30 sec
- Speed Pyramid Sprint 5 - 60 sec
- Rest - 30 sec
- Speed Pyramid Sprint 6 - 45 sec
- Rest - 30 sec
- Speed Pyramid Sprint 7 - 30 sec
- Rest - 30 sec

Cooldown
Easy Full Stroke 
Cooldown - 30 sec

END WORKOUT

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