Rowing Time Pyramid

Begin the rowing pyramid with five minutes of easy rowing, paying attention to the four phases of the rowing stroke and establishing a rhythmic pattern to the stroke. Get off the rower and stretch for another five minutes. Finish the workout with a few minutes of easy rowing to bring the body back to a pre-workout state. 🏋🏻‍♀️Karina Scheers - Personal Trainer▪ [email protected]▪

Exercises

Conjunto 1: 1 rodada

Alternating Runners Lunges

1 minuto

Resistência: Leve
❤️ Leve (Zona 1)

Warm Up Rowing

5 minutos

Alternating Quad Stretches

30 segundos

Alternating High Knee Pulls

30 segundos

Alternating Side Reaches

1 minuto

Conjunto 2: 1 rodada

Resistência: Moderado
❤️ Vigoroso (Zona 3)

Fast Rowing

1 minuto

Resistência: Moderado
❤️ Moderado (Zona 2)

Moderate Rowing

1 minuto

Conjunto 3: 1 rodada

Resistência: Moderado
❤️ Vigoroso (Zona 3)

Fast Rowing

2 minutos

Resistência: Moderado
❤️ Moderado (Zona 2)

Moderate Rowing

2 minutos

Conjunto 4: 1 rodada

Resistência: Moderado
❤️ Vigoroso (Zona 3)

Fast Rowing

3 minutos

Resistência: Moderado
❤️ Moderado (Zona 2)

Moderate Rowing

3 minutos

Conjunto 5: 1 rodada

Resistência: Moderado
❤️ Vigoroso (Zona 3)

Fast Rowing

4 minutos

Resistência: Moderado
❤️ Moderado (Zona 2)

Moderate Rowing

4 minutos

Conjunto 6: 1 rodada

Resistência: Moderado
❤️ Vigoroso (Zona 3)

Fast Rowing

3 minutos

Resistência: Moderado
❤️ Moderado (Zona 2)

Moderate Rowing

3 minutos

Conjunto 7: 1 rodada

Resistência: Moderado
❤️ Vigoroso (Zona 3)

Fast Rowing

2 minutos

Resistência: Moderado
❤️ Moderado (Zona 2)

Moderate Rowing

2 minutos

Conjunto 8: 1 rodada

Resistência: Moderado
❤️ Vigoroso (Zona 3)

Fast Rowing

1 minuto

Resistência: Moderado
❤️ Moderado (Zona 2)

Moderate Rowing

1 minuto

Conjunto 9: 1 rodada

Resistência: Leve
❤️ Leve (Zona 1)

Rowing

3 minutos

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Escolha Principal para este Treino

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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