20 Min Row-N-Ride Full Body Workout w/ Dumbbells

20 Min Row-N-Ride Full Body Workout w/ Dumbbells

WORKOUT:

OVERVIEW:

This workout consists of 7 minutes on the Row-N-Ride, alternating between slow and quick tempos, followed by 6 minutes of dumbbell work (full body), and finishing up with 7 minutes back on the Row-N-Ride, alternating between slow and longer quick tempo intervals. Both tempos are designed to be challenging in different ways--they’re not recovery intervals.

Workout Details

60 sec - warm-up
60 sec - quick tempo
60 sec - slow tempo
60 sec - quick tempo
60 sec - slow tempo
60 sec - - quick tempo
60 sec - slow tempo

6 Minutes DB Work: 30 seconds each movement, 2 rounds total of: SL RDL Left, SL RDL Right, Squat to Curl to OH Press, Bent Over Row to Kickback, Woodchops Left, Woodchops Right

60 sec - slow tempo
120 sec - quick tempo
60 sec - slow tempo
120 sec - quick tempo
60 sec - cooldown

END WORKOUT

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