Row and strength combo workout (+ video tutorial)

We share with you a combination of rowing and strength exercises that you can do at home or take to your next workout at the gym. Our favorite rower for our home gym is here!

Hello friends! Happy Monday! How is the morning going so far? I hope you had a great weekend. We finished decorating (we just need the tree!), had an amazing dinner at Vivace, and met up with some friends. It’s also been rainy here and it’s lovely. I hope you had a great weekend too!

For today’s post, I wanted to pay tribute to a fitness tool we’ve added to our home gym and LOVE: the Avirón! (<— that's my affiliate link and they are having a Black Friday promotion right now! It’s their only sale so far all year). You can check out my full Aviron review here. Since we added it to our routine, it’s been amazing to have for rowing workouts at home, especially since we can stream Amazon, Netflix, Hulu, and play games. I saw half of the Miserables while getting an excellent cardiovascular workout.

My favorite way to use the rower is to do a combination of strength and cardio. I will do sprints or exercises on the rower and alternate them with total body strength training movements. It’s also amazing that you can use the seat almost like a Pilates reformer; I use it often for sliding side lunges and pikes.

Here’s a workout I’ve been enjoying lately! Give this at home or at your next gym session. As always, talk to a doctor before making changes to your fitness or nutrition. Modify as needed and honor your body.

Combined rowing and strength training

You’ll complete three rounds of each circuit, separating each circuit with a rowing exercise that will get your heart rate up and work up a sweat.

The exercises:

Rowing warm-up 5-7 minutes

Take this time to establish proper form, focus on your breathing, and bring your mind into play for a great workout. Play a song that will cheer you up!

Circuit 1:

Bicep curl to overhead press x 10

Initial position: Stand with your feet shoulder-width apart and hold the dumbbells at your sides.

Biceps curl: Bend the dumbbells toward your shoulders, keeping your elbows close to your body.

Shoulder press: Press the dumbbells overhead, fully extending your arms.

Return: Lower the dumbbells to shoulder height and then lower them to the starting position.

Repetition: Complete 10 controlled curls and presses.

Goblet squat x 12

Hold a dumbbell: Hold a dumbbell close to your chest with both hands.

Foot placement: Stand with your feet shoulder-width apart.

Squatting: Lower your body by bending your hips and knees, keeping your chest up.

Depth: If you are mobile, lower yourself until your elbows touch the inside of your knees.

Stand: Push through your heels to return to the starting position.

Repetition: Complete 12 squats with controlled movements.

Bent over row x 10

Hold dumbbells: Twist at the hips, holding the dumbbells in front of you with your arms fully extended.

Row: Pull the dumbbells toward your chest, squeezing your shoulder blades together.

Closed elbows: Keep your elbows close to your body during rowing.

Lower: Lower the weights again with control.

Repetition: Complete 10 bent-over rows with proper form.

ROW: 500 meters

Setting: Sit on the paddle with your feet secured and grab the handle.

Drive: Push with your legs, then lean back and pull the handle toward your chest.

Return: Extend your arms, lean forward and bend your knees to return to the starting position.

Distance: Row a total of 500 meters at a constant pace.

Circuit 2:

Side Sliding Lunge x 10 each

Stand: Place one foot on the paddle and the other foot stationary.

Lateral slip: Slide the rower’s foot to the side, bending the knee.

Thrust: Lower your body into a side lunge, keeping your stationary knee slightly bent.

Return: Use the slider to bring the foot to the starting position.

Repetition: Complete 10 lunges on each side.

Overhead Triceps Extension x 12

Hold the dumbbell: Hold a dumbbell above your head with both hands.

Bent elbows: Lower the dumbbell behind your head by bending your elbows.

Extension: Stretch your arms and lift the weight back.

Repetition: Complete 12 controlled triceps extensions.

Weighted hip raise x 12

Lie down: Lie on your back with your knees bent and feet flat, holding a weight on your hips.

Raise hips: Raise your hips toward the ceiling, squeezing your glutes at the top.

Lower: Lower your hips down, maintaining control.

Repetition: Complete 12 weighted hip raises.

ROW 30 strokes

Quick strokes: Sit on the oar and row as fast as possible for 30 strokes.

Powerful unit: Focus on a powerful push from your legs and quick, controlled pulls from your arms.

Intensity: Sprint with maximum effort for designated strokes.

Circuit 3:

Pike on the rower x 12

Table position: Start in a plank position with your feet on the paddle.

Hip lift: Raise your hips toward the ceiling, forming an inverted V.

Return: Lower your hips into a plank position.

Repetition: Complete 12 pikes with controlled movements.

Push-ups with leg raises x 12 total

Push-up position: Start in plank position.

Push up: Perform a push-up, bending your elbows back 45 degrees.

Leg lifts: Lift one leg off the ground, keeping it straight.

Alternative legs: Alternate legs with each push-up.

Repetition: Complete 12 push-ups with leg raises.

Plank x 45 seconds

Table position: Maintain a plank position with your body in a straight line.

Core of participation: Engage your core muscles and maintain a neutral spine.

Duration: Hold the plank position for 45 seconds, maintaining good form.

ROW: 100m sprint

Fast Sprint: Row as fast as possible for 100 meters.

Efficient strokes: Focus on powerful and efficient rowing strokes.

Intensity: Run with maximum effort for the designated distance.

Cool down: 5-7 minutes on the paddle

Cool down! Breathe, row slowly, and let your heart rate slow down. Take your time.

Here’s a handy graphic to pin or save to your phone:

And here’s a video tutorial!

If you’re not sure how to fit all your workouts into one solid plan, you can get my free guide on how to create a training plan here.

Have a great day and see you soon!
hugs and kisses

gina

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