Mara Magistad
Fitness Trainer
NASM-CPT
WORKOUT:
OVERVIEW:
To all our Row N Ride fans, here is a new workout video that incorporates the Row N Ride to your daily workout schedule. Use your own bodyweight to strengthen your glutes, hips, and hamstrings by jumping on the Row N Ride in between various exercises. To make things even more interesting, this will be a no talking session, that will solely focus on hitting all the exercises consecutively.
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Workout Length |
10 Minutes |
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Workout Level |
Beginner |
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Products Used |
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Trainer |
Workout Details:
Warm-Up
- Squat with Arm Extension: Start with squats, extending your arms forward as you lower. This warms up your hips, knees, and shoulders, prepping your body for the workout.
- Hip Abductions: Follow with hip abductions to activate your glutes and improve hip mobility, essential for better balance and control.
Main Workout
- Row-N-Ride: Jump on the Row-N-Ride to engage your glutes, hamstrings, quads, and core with each push and pull.
- Single-Leg Glute Kicks (Right Leg): Step off the machine and perform glute kicks on your right leg to isolate and strengthen your glutes.
- Row-N-Ride: Get back on the Row-N-Ride for another round to keep your lower body activated.
- Single-Leg Glute Kicks (Left Leg): Switch legs to perform glute kicks on your left side for balanced strength and stability.
- Row-N-Ride: Return to the Row-N-Ride to maintain momentum and engage your core and legs.
- Flat Back Forward Hinge: Perform flat back forward hinges to stretch your hamstrings and strengthen your lower back.
- Row-N-Ride: Keep the workout flowing by jumping back on the Row-N-Ride to continue working your lower body.
- Squats: Step off the machine and hit bodyweight squats to engage your glutes, quads, and hamstrings.
- Row-N-Ride: Finish the main session with one final round on the Row-N-Ride for a full lower-body and core burn.
Cooldown
End your workout with some light stretches focusing on your hamstrings, quads, and hip flexors to aid recovery.
Conclusion
This workout seamlessly incorporates the Row-N-Ride with bodyweight exercises for a continuous flow that hits all your key muscle groups. Perfect for building lower body strength, improving flexibility, and boosting endurance, this routine is a great way to engage your entire body using minimal equipment.
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