Sunny Health and Fitness
Fit for Everyone®
WORKOUT:
OVERVIEW:
This interval rowing workout is a great for incorporating high intensity calorie burning interval training into your weekly fitness routine. The workout will take you through 5 rounds of 1 minute power stroke intervals and three 30 second all-out blitz intervals. After each interval you will having time to recover for an equal amount of time. During each hard rowing interval, you should focus on producing maximum power with each stroke. The focus should not be on a fast stroke rate. 30 strokes per minute would be a good stroke rate to aim for. If you have a rower machine that has adjustable resistance, keep the resistance at a moderate level. Follow along with Sunny trainer Matt as he coaches your through each part of the workout.
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Workout Length |
15 Minutes |
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Workout Level |
Beginner |
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Products Used |
WORKOUT DETAILS
Warm Up
- Arms Only Rowing – 30 seconds
- Legs Only Rowing – 30 seconds
- Arms and Torso – 30 seconds
- Half Stroke – 30 seconds
- Full Strokes – 30 seconds
1:1 Intervals (5 rounds)
- Power Stroke – 1 minute
- Recovery Stroke – 1 minute
- Power Stroke – 1 minute
- Recovery Stroke – 1 minute
- Power Stroke – 1 minute
- Recovery Stroke – 1 minute
- Power Stroke – 1 minute
- Recovery Stroke – 1 minute
- Power Stroke – 1 minute
- Recovery Stroke – 1 minute
30:30 Blitz Intervals (3 rounds)
- All Out Stroke – 30 seconds
- Recovery Stroke – 30 seconds
- All Out Stroke – 30 Seconds
- Recovery Stroke – 30 seconds
- All Out Stroke – 30 seconds
- Recovery Stroke – 30 seconds
Cool Down
2 minute recovery stroke
END WORKOUT
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