The rower is one of the most beneficial full-body cardio exercises you can do. It works your legs, back, arms, chest all while pushing your heart rate up and giving you the best cardio session. One of the big benefits of the rower is it is a very low impact cardio session because it takes all the weight off of your small joints, which makes this machine accessible to everyone. Although, keep in mind the rowing machine can put strain on your lower back, which is why there is a stretching break in the middle of this rowing routine.
Also, if you push yourself right, you can burn up to 800 calories an hour!
|TIME||WHAT TO DO||PACE||STROKE PER MIN|
|00:00 – 03:00||Warm Up||2:30||16-18|
|03:00 – 06:00||Row||2:14||20-22|
|06:00 – 08:00||Row||2:12||22-24|
|08:00 – 09:00||Row||2:10||24-26|
|09:00 – 10:00||Stretch||—||—|
|10:00 – 14:00||Row||2:12||22-24|
|14:00 – 17:00||Row||2:10||24-26|
|17:00 – 18:00||Row||2:08||26-28|
|18:00 – 20:00||Cool Down||2:30||16-18|