Full Body Dual Function Rower Workout

Full Body Dual Function Rower Workout



This workout provides a unique full body rowing workout that will not only give you a great cardio rowing experience, but will also allow you to enjoy the benefits of resistance training for the upper body. Follow along with Sunny trainer Matt as he coaches you through rowing specific dynamic stretches, rowing stroke technique, power stroke cardio, upper body circuit training, and HIIT intervals. While you can perform the cardio segments of this workout with most rowers, we advise you only perform the upper body resistance training exercises off the rower with our dual function rowers (SF-RW5941 or SF-RW5622). Use this workout 2-3 times per week on non-consecutive days as part of your regular exercise program to help you burn calories and develop muscles in your, legs, back, arms, shoulders, and core.

Workout Details

Warm Up:
Off Rower
- Active Glute Stretch (30 seconds each side)
- Single Leg Toe Touches (30 seconds each side)
- Squat with Back Extension (30 seconds each side)

On Rower
- Arms Only Strokes (30 seconds)
- Arms and Torso (30 seconds)
- Legs and Torso (30 seconds)
- Full Strokes (1 minutes)

Power Strokes
- 1 minute @ 20 spm
- 30 seconds recovery @ 20 spm
(Repeat 4 Rounds)

Off Rower Upper Body Circuit
- Upright Row (15 reps)
- Tricep Extensions (15 reps)
- Bicep Curls (15 reps)
(Repeat 3 sets)

HIIT Intervals

30 second All Out
30 second recovery
(Repeat 5 Rounds)

Cool Down 2 minutes


Recommended Products:

Leave a comment

Please note, comments must be approved before they are published