Row Circuit

Equipment needed: Stair master, row machine, and a mat or flat surface. Warm up on the stairmaster at a pace that is slightly uncomfortable for you. Interval style- toggle between a resting and working speed. The goal for the Rows is distance. For the 1st set row for 1000m. On the 2nd set row for 750m. On the 3rd set row for 500m. Cool down with the stretches listed below.

Exercises

Conjunto 1: 1 rodada

❤️ Moderado (Zona 2)

Moderate Stairs

10 minutos

Conjunto 2: 1 rodada

❤️ Vigoroso (Zona 3)

Moderate Rowing

10 minutos

Push-Ups

25 repetições

Squats

25 repetições

Rest

45 segundos

Conjunto 3: 1 rodada

❤️ Vigoroso (Zona 3)

Moderate Rowing

8 minutos

Push-Ups

20 repetições

Squats

20 repetições

Rest

30 segundos

Conjunto 4: 1 rodada

❤️ Vigoroso (Zona 3)

Moderate Rowing

5 minutos

Push-Ups

Repetições até à Falha

Squats

Repetições até à Falha

Rest

15 segundos

Conjunto 5: 1 rodada

Quad Stretches

10 segundos

Hamstring Stretches

10 segundos

Upper Back Swimmer Stretches

10 segundos

Cobra

10 segundos

Butterfly

10 segundos

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Hydrow Wave Rowing Machine

The Hydrow line of rowers offers a top-of-the-line home rowing experience complete with HD touchscreen display & speakers. The Hydrow Wave Rowing Machine is a full-body workout machine that uses our patented electromagnetic drag technology. This model is foldable, which is a nice space-saving feature.

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