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20-Minute Rower Bootcamp

Get ready to increase your strength and endurance with this 20-Minute rowing Bootcamp workout designed by your Sunny Star Coach Dana Simonelli.

Dana Simonelli

Fitness Trainer

ACE-CPT, NASM-CPT

Wed, Sep 21, 2022

1 min read

Workouts

Dana Simonelli

Fitness Trainer

ACE-CPT, NASM-CPT

More from Dana Simonelli

Workouts Articles

WORKOUT:

OVERVIEW:

Get ready to increase your strength and endurance with this 20-Minute rowing Bootcamp workout designed by your Sunny Star Coach Dana Simonelli. She’ll guide you as you jump from rowing exercises to picking up a pair of dumbbells in order to build your arm strength.

Workout Length	20 minutes
Workout Level	Any
Products Used	SF-RW5983, NO. 021-10-PAIR
Trainer	Dana Simonelli

Workout Details

WARMUP

Warmup – 2 Minutes

WORKOUT

- Push - 30 Seconds
- Push - 45 Seconds

- Alternating Reverse Lunge | Bicep Curl - 1 Minute
- Bicep Curl | Overhead Press - 1 Minute
- Hammer Curls - 1 Minute

- Row - 30 Seconds
- Push - 30 Seconds
- Rest Row - 30 Seconds
- Push - 30 Seconds
- Rest Row - 30 Seconds
- Push - 30 Seconds
- Rest - 1 Minute

- Right Side Tricep Kickbacks – 1 Minute
- Left Side Tricep Kickbacks – 1 Minute
- Tricep Pushups - 1 Minute

- Row - 30 Seconds
- Add Resistance - 30 Seconds
- Rest Row - 30 Seconds
- Add Resistance - 30 Seconds
- Rest Row - 30 Seconds
- Add Resistance - 30 Seconds
- Rest Row - 30 Seconds
- Add Resistance - 30 Seconds