WORKOUT:
OVERVIEW:
Join us for a major glute workout with the Row N Ride combined with bodyweight exercises that will leave you pumping. Whether you’re just starting out or you’re a seasoned pro, this Row n Ride workout is your ticket to an exhilarating sweat session! We’ll kick things off with heart-pumping rowing and sprinkle in some killer bodyweight moves like split stances and glute bridges to tone and tighten! With three levels of resistance, you can crank up the intensity and challenge yourself at every stage of your fitness journey. So, grab your favorite gear, turn up the energy, and let’s sweat it out together!
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Workout Length |
20 Minutes |
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Workout Level |
Everyone |
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Products Used |
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Trainer |
Workout Details:
Main Workout
- Hamstring Stretch (Warm-Up): Before diving into the workout, start by warming up your hamstrings. This stretch will help improve flexibility, reduce injury risk, and prepare your muscles for the intense moves ahead. Keep the stretch dynamic, ensuring your muscles are primed for action.
- Frog Glute Bridge: Next up, target your glutes with the frog glute bridge. Lie on your back with the soles of your feet together and knees apart. Lift your hips off the ground and squeeze your glutes at the top. This exercise helps isolate the glute muscles while also engaging your core.
- Kickbacks: Shift into a tabletop position on your mat, and perform kickbacks by extending one leg straight behind you. Squeeze your glutes at the top of the movement. Alternate legs for an even burn. Kickbacks are excellent for building glute strength and toning.
- Side Leg Lift: Lying on your side, lift your top leg in a controlled motion. This exercise helps engage your glutes and outer thighs, improving strength and balance.
- Moderate Resistance Row: It’s time to switch things up! Hop on your Row N Ride machine, set the resistance to moderate, and start rowing. Rowing is a fantastic full-body workout, and by adjusting the resistance, you can tailor it to your fitness level. Focus on driving through your legs to engage your glutes.
- High Resistance Row: Turn up the intensity by increasing the resistance. The high-resistance row not only works your glutes but also challenges your arms, back, and core. Keep your movements controlled and powerful.
- Split Stance: Step off the rower and move into a split stance position. With one foot forward and the other behind you, lower your hips until your front thigh is parallel to the ground. This bodyweight exercise targets your legs and glutes, helping to tone and build strength.
- Single-Leg Glute Bridge: Return to your mat for a single-leg glute bridge. Lying on your back, extend one leg while keeping the other bent. Press through your heel to lift your hips, squeezing your glutes at the top. Switch legs and repeat.
- Low Resistance Row: To finish, cool down with a lower resistance row. Focus on controlled movements and deep breaths to allow your body to recover after this intense workout.
Conclusion
You did it! This Row N Ride glute workout is a perfect combination of cardio and strength, making it a versatile routine for any fitness level. Incorporating rowing into your glute workout enhances not only muscle tone but also cardiovascular endurance. Plus, the added bodyweight moves like glute bridges and split stances ensure a full lower-body burn. Challenge yourself by adjusting the resistance levels and increasing your range of motion with each exercise.
