ActiveWorkoutsExpert shares a simple rowing machine workout to improve full-body fitnessThis sharp interval session from Master HYROX Trainer, Jake Dearden, is suitable for all fitness levelsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsExpert shares a simple rowing machine workout to improve full-body fitnessThis sharp interval session from Master HYROX Trainer, Jake Dearden, is suitable for all fitness levelsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
This sharp interval session from Master HYROX Trainer, Jake Dearden, is suitable for all fitness levels
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
For years thebest rowing machineshave hidden in the shadows of bigger pieces of cardio kit, like thetreadmillandelliptical. But, thanks to events, such as HYROX, and the boom of hybrid training, the rowing machine is back in the spotlight where it belongs.
This one-kit-wonder is actually one of the most versatile pieces of equipment sitting in your gym (or home). Not only does it test your fitness levels, but it will smoke your entire body too, as it works 86% of the muscles in it. Trust us, there’s so manybenefits to adding the rower to your workout.
If you’re keen to try the rower then give this simple interval workout fromHYROXMaster Trainer andRepresent 247Athlete,JakeDearden, a go. It will help build your aerobic engine and provides a total body workout. Just don’t make theserowing machine mistakes, otherwise you’ll have a sloppy row!
Rowing machine workout
(Image credit: Fittest PR/Jake Dearden)
(Image credit: Fittest PR/Jake Dearden)
A few words of wisdom from Jake before you jump straight into this workout: “Maintain a smooth rowing technique throughout, avoiding sprinting with a high stroke rate (aim for between 24 and 32 strokes per minute,” he says. “Also, in the rest periods, focus on breathing and bringing your heart rate down as much as you can.” Here’s what you’ll be doing…
Complete 8 rounds:
Jake says your row should be challenging, but not your maximum effort, with no more than five seconds difference between each round. Make your last row your fastest though!
Once you’ve smashed this session, Jake says you can easily progress this workout each week. “For example, for week 2 you would perform 10 sets, then the next week 12," he explains. “You then go back to 8 but decrease the rest to 1 minute 30s, increasing the sets again each week, then the same for 1 minute of rest. If you progress with the weekly sessions, you are adding more volume over time as well as a decrease in rest time, which will both improve your aerobic capacity.”
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