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20 Min Beginner Full Motion Rowing Machine Workout

For all those following along with a full-motion rower at home, increase your rowing endurance and build strength and power with this 20-minute full-motion rower workout filled with power and speed intervals!

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    WORKOUT:

    OVERVIEW:

    For all those following along with a full-motion rower at home, increase your rowing endurance and build strength and power with this 20-minute full-motion rower workout filled with power and speed intervals!

     

    Workout Details

    INTRO

    WARMUP 2 MINS
    - Legs Only
    - Legs & Core
    - Full Stroke

    POWER INTERVALS
    - Power Interval 1 - 60 sec
    - Recovery - 60 sec
    - Power Interval 2 - 60 sec
    - Recovery - 60 sec
    - Power Interval 3 - 60 sec
    - Recovery - 60 sec
    - Power Interval 4 - 60 sec
    - Recovery - 60 sec

    SPEED PYRAMID INTERVALS
    - Speed Pyramid Sprint 1 - 30 sec
    - Rest - 30 sec
    - Speed Pyramid Sprint 2 - 45 sec
    - Rest - 30 sec
    - Speed Pyramid Sprint 3 - 60 sec
    - Rest - 30 sec
    - Speed Pyramid Sprint 4 - 90 sec
    - Rest - 30 sec
    - Speed Pyramid Sprint 5 - 60 sec
    - Rest - 30 sec
    - Speed Pyramid Sprint 6 - 45 sec
    - Rest - 30 sec
    - Speed Pyramid Sprint 7 - 30 sec
    - Rest - 30 sec

    COOLDOWN
    Easy Full Stroke Cooldown - 30 sec

    END WORKOUT

     

    Recommended Products:

    Full Motion Rowing Machine Rower

    Multifunction Magnetic Rowing Machine

    Obsidian Surge Water Rowing Machine Rower

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