Blogs > workouts

25 Min Intermediate Rowing & Strength Intervals Workout

Join Sunny Trainer Sofee for this 25-minute intermediate rowing workout. This workout includes intervals on your rower, and bodyweight exercises off your rower, for a challenging and rewarding full-body workout!

a person is rowing
1 min read
On This Page

    WORKOUT:

     

    OVERVIEW:

    Join Sunny Trainer Sofee for this 25-minute intermediate rowing workout. This workout includes intervals on your rower, and bodyweight exercises off your rower, for a challenging and rewarding full-body workout! Don’t forget to cool down, stretch, and recover after this challenging session.

    Workout Length

    25 Minutes

    Workout Level

    Intermediate

    Products Used

    SF-RW5987

    Trainer

    Sofee Beer

     

    WORKOUT DETAILS

    Warmup
    2 min Pick Drill & Power Strokes

    Workout On Rower
    40 sec on 20 sec off (Hold Stroke Rate)
    - Repeat 3 times

    Off Rower
    - 40 sec Squat Stretch
    - 40 sec Squats
    - 40 sec Reverse Lunge with Knee Drive Left
    - 40 sec Reverse Lunge with Knee Drive Right
    - Repeat 2 times
    - 40 sec Alternating Lunges

    On Rower
    - 1 min Power Stroke (increasing in stroke rate)
    - 30 sec Paddle
    - Repeat 3 times
    - 30 sec Power Stroke

    Off Rower
    - 30 sec Walkouts
    - 30 sec Shoulder Taps
    - 30 sec Hand Release Pushups
    - Repeat 2 times
    - 30 sec V Ups Left
    - 30 sec V Ups Right
    - 30 sec Alternating V Ups
    - Repeat 2 times

    END WORKOUT

     

    Recommended Products

    Space Saving Rowing Machine Magnetic Rower

    Multifunction Magnetic Rowing Machine

    Obsidian Surge Water Rowing Machine Rower

    Leave a comment

    Post comment

    Share this article

    More Workouts Articles

    View All