Row-N-Ride Workout: Full-Body Intermediate Routine | 15-Minute

This 15-minute Row-N-Ride workout that targets your glutes, hamstrings, quads, and upper back!.

1 min read


Row-N-Ride Workout: Full-Body Intermediate Routine | 15-Minute




Join Sunny Trainer Sydney for this high-energy 15-minute Row-N-Ride workout that targets your glutes, hamstrings, quads, and upper back! Whether you're a fitness enthusiast or looking to take your workout to the next level, this intermediate-level routine is designed to challenge and invigorate you.

Workout Length

15 Minutes

Workout Level


Products Used

NO. 077S


Sydney Bueckert



Start with slow squats to activate your lower body and engage your muscles. Followed by a rowing exercise to get your heart rate up and muscles warmed. Stretching concludes the warmup, preparing you for the intense workout ahead.

Work Set 1: (Repeat 2 times)
Work through a series of challenging exercises, including slow squats, squat holds, tempo squats, and pulse squats, all targeting your lower body. Combine them with underhand grip rows and row holds to engage your upper back muscles and increase endurance.

Work Set 2: (Repeat 5 times)
This set combines squats and rows for a powerful full-body workout. Push yourself through each repetition and then take a well-deserved rest before moving on.

Finally, it's time to cool down and stretch those hard-worked muscles. Focus on a low back stretch and calf stretch to promote flexibility and reduce muscle tension.

Don't miss out on this awesome opportunity to challenge yourself and elevate your fitness game. Hit that play button and let Sydney guide you through this invigorating and effective full-body workout! Remember to subscribe, like, and share this video with your fitness buddies. Let's Row-N-Ride our way to a stronger and healthier you! 💪🏋️‍♀️


Enjoyed the workout?

Check out a similar course on the SunnyFit app:

25 Minute Intermediate Row-N-Ride 

For more FREE workout courses, programs, tracking, challenges, and a vibrant community, Download the SunnyFit App today!



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