25 Min Intermediate Rowing & Strength Intervals Workout

25 Min Intermediate Rowing & Strength Intervals Workout

WORKOUT:

OVERVIEW:

Join Sunny Trainer Sofee for this 25-minute intermediate rowing workout. This workout includes intervals on your rower, and bodyweight exercises off your rower, for a challenging and rewarding full-body workout! Don’t forget to cool down, stretch, and recover after this challenging session.

Workout Details

Warmup
2 min Pick Drill & Power Strokes

Workout On Rower
40 sec on 20 sec off (Hold Stroke Rate)
- Repeat 3 times

Off Rower
40 sec Squat Stretch
40 sec Squats
40 sec Reverse Lunge with Knee Drive Left
40 sec Reverse Lunge with Knee Drive Right
- Repeat 2 times
40 sec Alternating Lunges

On Rower
1 min Power Stroke (increasing in stroke rate)
30 sec Paddle
- Repeat 3 times
30 sec Power Stroke

Off Rower
30 sec Walkouts
30 sec Shoulder Taps
30 sec Hand Release Pushups
- Repeat 2 times
30 sec V Ups Left
30 sec V Ups Right
30 sec Alternating V Ups
- Repeat 2 times

END WORKOUT

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