Sofee McLean
Fitness Trainer
ISSA-CPT, NASM-CPT
WORKOUT:
OVERVIEW:
Row-N-Ride® fam, Sunny Trainer Sofee is back with a new glute-focused Row-N-Ride class for you. 15 minutes of booty burn is all you need for an amazing leg and butt workout today! This workout can be completed on both the classic and Pro Row-N-Ride.
WORKOUT DETAILS
WARMUP
Warmup – 1 Minute
PULSE PYRAMID – SET 1
- 1 - 10 Pulses
- 10 - 1 Pulses
- Full Squats – 1 Minute
PULSE PYRAMID – SET 2
- 1 - 10 Pulses
- 10 - 1 Pulses
- Full Squats – 1 Minute
CIRCUIT
- Hold – 30 Seconds
- Full Squat – 30 Seconds
- Pulse – 30 Seconds
- Full Squat – 30 Seconds
- Hold – 30 Seconds
- Full Squat – 30 Seconds
- Pulse – 30 Seconds
- Full Squat – 30 Seconds
TABATA FINISHER – HOLD
- Hold – 20 Seconds
- Full Squat – 10 Seconds
- Hold w/ 1 Arm – 20 Seconds
- Full Squat – 10 Seconds
- Hold – 20 Seconds
- Full Squat – 10 Seconds
- Hold – 20 Seconds
- Full Squat – 10 Seconds
TABATA FINISHER – PULSE
- Pulse w/ Left Arm – 20 Seconds
- Full Squat – 10 Seconds
- Pulse w/ Left Arm – 20 Seconds
- Full Squat – 10 Seconds
- Pulse w/ Right Arm – 20 Seconds
- Full Squat – 10 Seconds
- Pulse w/ Right Arm – 20 Seconds
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