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25 Min Intermediate Rowing & Strength Intervals Workout

Join Sunny Trainer Sofee for this 25-minute intermediate rowing workout.

Sofee McLean

Fitness Trainer

ISSA-CPT, NASM-CPT

Fri, Dec 18, 2020

1 min read

Workouts

Sofee McLean

Fitness Trainer

ISSA-CPT, NASM-CPT

More from Sofee McLean

Workouts Articles

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 Length	25 Minutes
Workout Level	Intermediate
Products Used	SF-RW5987
Trainer	Sofee Beer

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