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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 rower 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.