Sofee McLean
Fitness Trainer
ISSA-CPT, NASM-CPT
WORKOUT:
OVERVIEW:
Calling all rowers – drop everything and give this 15-Minute Power Row & Core Workout a try! It may be quick but it’s anything but easy. Sunny Trainer Sofee will have you making the most of your time both on and off your rower to push your fitness to the next level. Let’s do this!
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Workout Length |
15 Minutes |
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Workout Level |
Beginner |
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Products Used |
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Trainer |
WORKOUT DETAILS
INTRO
PICK DRILL & WARMUP
- Arms only
- Body over
- Half Stroke
- Full Stroke
POWER STROKE INTERVALS (4 ROUNDS)
- Power Stroke Intervals x 10: Round 1
- Power Stroke Intervals x 10: Round 2
- Power Stroke Intervals x 10: Round 3 3:58 | Power Stroke Intervals x 10: Round 4
ALL OUT
- All Out - 1 min
CORE CRUSHER (2 SETS)
- X Crunches: Left - 30 sec
- X Crunches: Right - 30 sec
- Snow Angel Sit-Ups - 30 sec
- Dead Bugs - 30 sec
- Russian Twist + Press - 30 sec
- X Crunches: Left - 30 sec
- X Crunches: Right - 30 sec
- Snow Angel Sit-Ups - 30 sec
- Dead Bugs - 30 sec
- Russian Twist + Press - 30 sec
POWER STROKE INTERVALS
- Power Stroke Intervals x 10 - Round 1
- Power Stroke Intervals x 10 - Round 2
- Power Stroke Intervals x 10 - Round 3
- Power Stroke Intervals x 10 - Round 4
- Power Stroke Intervals x 10 - Round 5
ALL OUT
- All Out - 1 min
COOLDOWN
- Half Stroke
- Body Over
- Arms Only
END WORKOUT
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