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20-Minute Water Rower Workout

Get a full-body workout at home with this 20-minute water rower routine that targets arms, legs, core, and more—featuring on and off-rower strength moves for total-body toning.

20-Minute Water Rower Workout
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    WORKOUT

     

    OVERVIEW:

    Workout Length

    20 Minutes

    Workout Level

    		 Intermediate

    Trainer

    		 Dana Simonelli


    Workout

    • Rowing
    • Upper body rowing only
    • Hamstring stretch stacking spine
    • Full row with pace increase
    • Slower pace
    • Hamstring stretch
    • Full row with pace increase
    • Upper body rowing only
    • Reverse lunge - right leg
    • Reverse lunge - left leg
    • Bicep curls
    • Curtsy lunges - right leg
    • Curtsy lunges - left leg
    • Upright rows
    • Rowing
    • Full row with pace increase
    • Hamstring stretch stacking spine
    • Upper body rowing only
    • Full row with pace increase
    • Reverse lunges - right leg
    • Reverse lunges - left leg

    Cooldown

    • Cooldown

    Recommended Products

    Hydro Wooden Water Rowing Machine

    Premium Smart 500 m Water Rowing Machine

    Smart Compact Full Motion Rowing Machine

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