Summer Ready 2: Row Your Way to Strong, Defined Muscles

Maria Sollon, MS, CSCS, PES

Get ready to row your way strong with a workout designed to define your muscles and get your body summer ready!

Whether you’re a seasoned rowing enthusiast or a newcomer to the sport, this dynamic routine is guaranteed to elevate your fitness journey while strengthening and conditioning your entire body.

Benefits of Rowing

Rowing can help achieve your fitness goals faster and smarter! It’s a top choice because it is a full-body workout that engages multiple muscle groups simultaneously. From your legs and glutes to your core, arms, and back, each stroke is synced with strength and endurance. Plus, it’s low-impact, making it ideal for all fitness levels and ages that are seeking a challenging yet low impact workout.

But the benefits don’t stop there! Rowing is a calorie-burning machine, helping you shed unwanted fat while improving cardiovascular fitness.  It’s a time-efficient exercise that delivers maximum results in minimal time, making it perfect for those with busy schedules.  Plus, it’s a perfect addition to getting you Summer Body Ready!

10-Minute Row Workout: Summer Ready with the Total Gym Rower

Gear up and get on your Total Gym Rower for a quick, efficient, and impactful 10-minute workout guaranteed to leave you feeling strong and defined for your summer body!

1. Warm-Up (2 minutes): Start with a gentle rowing motion, focusing on proper technique and gradually increasing your pace. Engage your core, push through your legs, and feel the burn as you prepare your body for the workout ahead.
2. Interval Training (6 minutes):
   • Alternate between periods of high-intensity rowing and active recovery.
   • Row at maximum effort for 30 seconds, then slow your pace for 60 seconds of recovery rowing.
   • Repeat this cycle four times, pushing yourself to the limit with each interval.
   • Use any row variation you prefer.

3. Cool Down (2 minutes): Wind down with a leisurely rowing motion, gradually reducing your intensity as you bring your heart rate back to baseline. Focus on your breathing, savoring the sense of accomplishment that comes with completing a challenging workout.

Core Finisher: Seated Twist

Be sure to check out the video to learn how to perform this interval workout on your Total Gym Rower.

Stay inspired, stay motivated, and keep rowing towards greatness one stroke at a time!

Train Hard.

Maria

@groovysweat

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