Intermediate Row-N-Ride Workout: TOTAL BODY STRENGTH | 20 Minutes
In this 20-minute Row-n-ride workout, Sunny Trainer Sydney Bueckert will guide you through a series of upper and lower body movements designed to boost total body strength. With options and modifications provided, you can challenge yourself at your own pace. Get ready to feel the burn with the Row N Ride workout!
00:00 Warmup
01:47 Slow Squat: Begin with slow and controlled squats to warm up your lower body.
03:16 Slow Row: Transition into slow rowing movements to activate your upper body.
04:18 Stretch: Take a moment to stretch your muscles and prepare for the workout ahead.
Work Set 1
04:40 Sumo Squats: Turn your toes out to a 45 degree angle and perform a squat on the row N ride.
05:19 Underhand Grip Row: Engage your back muscles with underhand grip rowing motions.
06:05 Pulse Sumo Squats: Add intensity to your sumo squats by incorporating pulse movements.
06:51 Pulse Underhand Grip Rows: Increase the challenge by pulsing during the underhand grip rows.
07:38 Sumo Squat Hold: Hold the sumo squat position to build lower body endurance.
08:18 Underhand Grip Row Hold: Challenge your back muscles by maintaining the underhand grip row position.
09:04 Recovery: Take a brief recovery period to catch your breath and prepare for the next set.
Work Set 2
09:36 Sumo Squats: Perform another round of sumo squats.
10:19 Underhand Grip Row: Continue engaging your back muscles with underhand grip rows.
11:04 Pulse Sumo Squats: Incorporate pulse movements into your sumo squats for an extra challenge.
11:51 Pulse Underhand Grip Rows: Add pulses to the underhand grip rows to intensify the exercise.
12:34 Sumo Squat Hold: Hold the sumo squat position to further strengthen your lower body.
13:19 Underhand Grip Row Hold: Challenge your back muscles by maintaining the underhand grip row position.
14:05 Recovery: Take a brief recovery period before moving on to the next set.
Work Set 3
14:35 Squat & Row: Combine squats with rowing motions to work your lower body and upper back simultaneously.
15:13 Recovery: Rest briefly to recover and catch your breath.
15:34 Squat & Row: Perform another round of squat and row exercises.
16:13 Recovery: Take a short recovery period before proceeding to the next round.
16:31 Squat & Row: Complete another set of squat and row movements.
17:12 Recovery: Take a brief recovery period.
17:32 Squat & Row: Perform the final set of squat and row exercises.
18:12 Recovery: Take a well-deserved recovery period before moving on.
18:34 Squat Hold: Hold the squat position to stretch and cool down your lower body.
19:03 Rest: Take a short rest period.
19:21 Squat Hold: Repeat the squat hold to further enhance your cooldown.
19:52 Rest: Rest briefly before the final cooldown exercise.
20:21 Squat Hold: Perform the last squat hold to complete your cooldown phase.
20:54 Rest: Take a final rest period to recover.
Cooldown
21:39 - Back Stretch
22:24 - Calf Stretch
Remember to adjust the workout to your fitness level and listen to your body throughout the session. Enjoy the burn and the strength gains from this invigorating 20-minute circuit-style workout!
Enjoyed the workout?
Check out a similar course on the SunnyFit app: 20 Minute Intermediate Row-N-Ride https://bit.ly/43eTglp
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FITNESS EQUIPMENT USED
✔️ Upright Row-N-Ride® Rowing Machine: NO. 077S
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