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30-Minute Beginner Cardio Row
This is one of the BEST beginner workouts to do on the rowing machine! Join me as I guide you through this fat-burning routine and help you become a better rower! These 30 minutes are gonna fly by!
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"The Classic" HIIT Row
"The Classic" is a great workout to establish the foundations of high intensity interval training on the rowing machine! Alternating intervals of maximum effort and rowing recovery, this workout will help you increase the cardiovascular capabilities of your heart and lungs!
EQUIPMENT: rower, tow...
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Time's Up, Slow Down HIIT Row
Time's Up! So you better slow down! Get it? It might be a lame sounding joke... but this workout's aim is to help you build discipline with varying stroke rates and row durations. As the row duration increases, you'll be forced to "slow down" as you row at reduced stroke rates while attempting to...
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"Stroke Strength" Row
We can always become more efficient with our rowing strokes! This workout aims to do just that through a series of "stroke sets" to help you practice rowing with intensity, while maintaining control and patience on the return of every stroke!
EQUIPMENT: Rower and a positive attitude!
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10-Stroke Distance Challenge Row
How far can YOU row in 10 strokes? Time to put your stroke efficiency to the test and see! This workout will guide you through 5 sets of 10 strokes (as well as a bonus set of 20 strokes) and help you practice your ability to row "as hard as possible", but not as fast as possible!
Be sure to comm...
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The 20-16 Row: 20-Minute Aerobic + Strength
Who says you can't get a great workout in at low stroke rates? This workout will help you to build discipline and strength within your rowing stroke while getting your heart rate elevated into the fitness-building cardio zones! Utilizing rounds of 20 SPM and 16 SPM with a unique challenge to matc...
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Rowing Strength "Reps" Row
One of the most important components of good rowing is understanding how to apply pressure to each rowing stroke. This workout will help you build strength in your rowing stroke and help you increase your ability to drive force behind each rowing stroke! This "rep" style workout will feature rowi...
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The Wave Rider
Get ready to "ride the waves" with this one! "The Wave Rider" workout will have you shift between intervals of 20 SPM and 24 SPM! Alternating each minute, the 20 SPM intervals, considered "off", will help you practice a controlled "STEADY" intensity, while the 24 SPM intervals, considered "on", w...
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The Climber
"The Climber" workout will focus on helping you develop efficiency as stroke rate increases. Starting at a low rate of 14 SPM and "climbing" all the way up to 32 SPM, shifting each minute, you'll feel this short workout kick into high gear quickly!
EQUIPMENT: rower and a positive attitude!
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30-second POWER Interval Training
Learning to generate high power on the rowing machine takes practice - and in this workout, you'll be practicing generating power through 30 second intervals! When practicing power, it needs to be practiced with control and discipline in order to build up to your true potential! This workout will...
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The 20-20 Cardio Row
The 20-20 row is one of the best ways to improve your cardiovascular fitness! This row is 20 minutes, rowing at 20 SPM at a steady, controlled pace! The aim is to hold a consistent, challenging but sustainable, pace throughout the entire row. This workout will help you build discipline and contro...
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20-Minute Technique & HIIT Row
Looking to hone in on your rowing technique and get your sweat on? Well, look no further! This coached 20-minute rowing workout will help you specifically improve your rowing technique while also challenge you to push your limits during some HIIT intervals!
EQUIPMENT: hydration, rowing machine, ...
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40-Minute Stroke Rate-Focused Row
Get ready for a long, high-calorie burning workout with this one! Join me as I guide you through 8 5-minute continuous workouts building up stroke rates and controlling stroke intensity!
EQUIPMENT: rower & a positive attitude!
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The "Feet Out" Rowing Drill
Relying on your footstraps while on the rower can lead to issues with hip pain as well as reduce core activation during the rowing stroke. This workout is designed to help you become less "reliant" on the footstraps and allow you to get MORE core activation during every stroke!
EQUIPMENT: rower,...
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The Pick Drill Workout
The Pick Drill and Reverse Pick Drill are two of the best drills to help you improve your rowing technique. You'll get to practice both in this workout while breaking a sweat and building cardiovascular endurance!
EQUIPMENT: rower, towel, hydration, and a positive attitude!
