WORKOUT:
OVERVIEW:
Join Sunny Trainer Mandee for a 20-minute Row-N-Ride workout designed to boost your strength, enhance overall fitness, and leave you feeling energized. This session is perfect for all fitness levels, combining dynamic rowing movements with effective bodyweight exercises to target multiple muscle groups.
| Workout Length | 15 Minutes |
| Workout Level | All Levels |
| Products Used | NO. 077S |
| Trainer | Mandee Miller |
Warmup
Prepare your body for the challenges ahead with an essential warmup. Begin with light cardio movements like jogging in place or dynamic stretching to get your heart rate up and muscles warmed up. Take this time to mentally prepare for a rewarding workout session.
Body Reaches
Engage your core and stretch your sides with Body Reaches. Stand tall, extend one arm overhead, and gently lean to the side to stretch your obliques. Alternate sides to keep the movement fluid and controlled, enhancing flexibility and range of motion.
Overhead Reaches
Continue to activate your upper body with Overhead Reaches. Extend both arms overhead, reaching toward the sky to elongate your spine and prepare your shoulders for the upcoming exercises. Focus on breathing deeply to oxygenate your muscles.
Squats
Transition into Squats to engage your lower body. Plant your feet hip-width apart, lower into a squat position while keeping your chest lifted and knees behind your toes. This fundamental exercise targets your quadriceps, hamstrings, and glutes, building strength and stability.
Hip Hinges
Target your posterior chain with Hip Hinges. Stand with feet hip-width apart, hinge at your hips while maintaining a neutral spine, and engage your glutes as you return to standing. This movement pattern strengthens your hamstrings and lower back, crucial for overall athleticism.
Hamstring Curls & Rows
Integrate dynamic rowing movements with Hamstring Curls to elevate your workout intensity. Perform a rowing motion while curling your heels toward your glutes, engaging your upper and lower body simultaneously. Alternate legs to maintain balance and symmetry in muscle development.
Plank
Challenge your core stability with a Plank. Support your body on your elbows and toes, maintaining a straight line from head to heels. This static hold not only strengthens your abdominals but also improves posture and endurance for other exercises.
Medial-Grip Rows
Focus on your back muscles with Medial-Grip Rows. Grip the handles with palms facing each other, pull the handles toward your body while squeezing your shoulder blades together. This exercise targets your lats and rhomboids, enhancing upper body strength and posture.
Supinated-Grip Rows
Switch to a Supinated-Grip for Rows to target different muscles in your upper back. Grip the handles with palms facing upward, pulling the handles toward your body while emphasizing your biceps and rear deltoids. This variation enhances muscular balance and overall upper body definition.
Repeat Plank
Return to the Plank position to engage your core and maintain stability throughout your workout. Focus on keeping your hips level and core engaged to maximize the benefits of this foundational exercise.
Alternating Side Planks
Strengthen your obliques and improve core stability with Alternating Side Planks. Support your body on one forearm, stack your feet, and lift your hips to create a straight line from head to heels. Rotate to the opposite side to challenge both sides equally, enhancing core symmetry and strength.
Modified Side Planks
Continue to target your obliques with Modified Side Planks. Support your body on one knee and forearm, lift your hips off the ground to create a straight line from knees to shoulders. This variation reduces intensity while maintaining effectiveness in targeting your core muscles.
Pronated-Grip Rows
Shift focus to your back muscles with Pronated-Grip Rows. Grip the handles with palms facing downward, pull the handles toward your body while maintaining control and focus on squeezing your shoulder blades together. This exercise emphasizes the middle back and reinforces proper posture.
Squat Pulses
Intensify your lower body workout with Squat Pulses. Lower into a squat position and pulse up and down in a small range of motion to activate your quadriceps, hamstrings, and glutes. Focus on maintaining proper form and controlled movements to maximize muscle engagement.
Downward Dog Variations
Transition into Downward Dog Variations to stretch and strengthen your upper body and core. Start in a plank position, lift your hips toward the ceiling into Downward Dog, and return to plank position to alternate between both positions. This dynamic movement enhances flexibility and core stability.
Alternate Grip Rows
Vary your rowing technique with Alternate Grip Rows. Grip the handles with one hand overhand and the other underhand, alternating your grip with each rowing motion. This variation challenges your coordination and targets different muscle groups in your upper back and arms.
Figure Four Bridge Crunches
Engage your core and glutes with Figure Four Bridge Crunches. Lie on your back with knees bent, cross one ankle over the opposite knee, lift your hips into a bridge position, and crunch towards your knee. Alternate sides to target your abdominals and enhance core strength.
Alternating Reach Backs
Focus on improving flexibility and range of motion with Alternating Reach Backs. Stand with feet hip-width apart, reach one arm straight back behind you, and alternate between both arms. This exercise enhances shoulder mobility and upper body flexibility.
Pronated-Grip Rows
Conclude your workout with Pronated-Grip Rows to reinforce back muscle engagement and endurance. Grip the handles with palms facing downward, pull the handles towards your body while maintaining proper form and control. This exercise promotes muscle symmetry and overall upper body strength.
Dynamic Cooldown Stretch
Complete your workout with a dynamic cooldown stretch to enhance flexibility and reduce muscle tension. Perform gentle stretches for all major muscle groups, focusing on elongating muscles and improving circulation. Take deep breaths to relax your body and mind after an invigorating workout.
Conclusion
Congratulations on completing your 20-minute Row-N-Ride workout journey with Sunny Trainer Mandee! By incorporating dynamic rowing movements with effective bodyweight exercises, you've boosted your strength, enhanced overall fitness, and left yourself feeling energized. Keep up the momentum by integrating this workout into your regular routine and adjusting intensity as needed. Remember to hydrate, refuel with nutritious foods, and prioritize recovery to maximize your fitness gains. Stay motivated and continue striving towards your fitness goals!
