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Beginner Rowing Workout - Basic Interval Training | 15 Minutes

Learn the foundations of rowing in this 15-minute beginner rowing workout with Sunny Trainer Dana.

Dana Simonelli

Fitness Trainer

ACE-CPT, NASM-CPT

Sun, Mar 12, 2023

0 min read

Workouts

Beginner Rowing Workout - Basic Interval Training | 15 Minutes

Dana Simonelli

Fitness Trainer

ACE-CPT, NASM-CPT

More from Dana Simonelli

Workouts Articles

WORKOUT:

OVERVIEW:

Learn the foundations of rowing in this 15-minute beginner rowing workout with Sunny Trainer, Dana Simonelli! Dana walks you through proper rowing form and then challenges you with a variety of rowing techniques and interval work. Get ready to work up a sweat and feel confident on a rowing machine by the time this workout is done!

Workout Length	15 Minutes
Workout Level	Beginner
Products Used	SF-RW522017BLK
Trainer	Dana Simonelli

Workout Details:

WARMUP
- Easy Row

TRANSITION TO ROWER
- Increase stroke rate
- Recover
- Arms only
- Core only
- Leg drive
- Recover
- Decrease stroke rate
- Recover
- Underhand grip row
- Increase stroke rate
- Recover
- Oblique row
- Recover
- Arms only
- Underhand grip row
- Legs only
- Increase stroke rate
- Recover
- Increase stroke rate
- Recover
- Underhand grip row
- Recover
- Oblique row
- Increase stroke rate

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Lisa March 2023

I’m new to rowing wasn’t sure what to do this helped a lot!!! Loved it!!

Jane E Hursh March 2023

I just purchased my rower so this was a big help I wasn’t sure if I was doing it correctly so I appreciate the time that you took to show us the right way. Plus you can use it for other things too on your workout.