Sofee McLean
Fitness Trainer
ISSA-CPT, NASM-CPT
WORKOUT:
OVERVIEW:
Calling all Row-N-Riders! Let's kick off your New Year with a bang! This 20-minute HIIT & Tone Workout includes exercises both on and off your Row-N-Ride® to tone your entire body and achieve a great cardiovascular burn. During your workout, you’ll complete a variety of exercises on your Row-N-Ride from HIIT sprints to pulses to isometrics holds. Off your Row-N-Ride - Get excited for some bodyweight lower body and core exercises! Use this workout as a part of your regular weekly routine to increase your fitness and tone your body. As always, feel free to adjust the resistance to your fitness and comfort level to complete the workout.
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Workout Length |
20 Minutes |
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Workout Level |
Intermediate |
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Products Used |
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Trainer |
WORKOUT DETAILS
Intro
5 MIN ON ROW-N-RIDE
- 1 min Warm-up
- 2 min Upper Body isometric hold & pulse work
- 2 min Lower Body isometric hold & pulse work
5 MIN OFF ROW-N-RIDE
Lower Body Floorwork 60 seconds each
- Lateral Lunge – Left
- Sumo Squats
- Lateral Lunge – Right
- Sumo Squats
- Alternating Reverse Lunges
5 MIN BACK ON ROW-N-RIDE
- 3 x 30/30 sprints
- Tempo work
5 MIN OFF ROW-N-RIDE
Plank-Focused Core Floorwork 50 seconds each
- Low plank hold
- High plank shoulder taps
- Side plank hold-left
- Low plank hold
- High plank shoulder taps
- Side plank hold-right
Quick Cooldown & Stretch
END WORKOUT
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