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Holiday Rower Workout | 20 Minutes

Get ready to get that heart rate up, get a full-body workout, and stay motivated through the holidays.

Dana Simonelli

Fitness Trainer

ACE-CPT, NASM-CPT

Mon, Dec 19, 2022

1 min read

Workouts

Dana Simonelli

Fitness Trainer

ACE-CPT, NASM-CPT

More from Dana Simonelli

Workouts Articles

WORKOUT:

OVERVIEW:

Join our trainer Dana Simonelli for a quick 20-minute beginner holiday row! Dana has programmed this rowing workout to get a big bang for your buck during this busy holiday season. Get ready to get that heart rate up, get a full-body workout, and learn some fitness tips from Dana that will help you stay motivated through the holidays. Hop on your rower and let’s get to it!

Workout Length	20 Minutes
Workout Level	Beginner
Products Used	SF-RW5713SMART
Trainer	Dana Simonelli

Workout Details:

WARMUP

-Easy Row – 2 Minutes

TRANSITION TO ROWER

-Power Stroke (add resistance, decrease stroke rate) - 2 Minutes
-Recovery - 30 seconds
-Power Stroke (add resistance, decrease stroke rate) - 2 Minutes
-Recovery - 30 seconds
-Power Stroke (add resistance, decrease stroke rate) - 2 Minutes
-Recovery - 30 seconds

-Quick Stroke (Low resistance, increase stroke rate) - 1 Minute
-Rest - 30 seconds
-Quick Stroke (Increase resistance, increase stroke rate) - 1 Minute
-Rest - 30 seconds
-Quick Stroke (Low resistance) - 1 Minute
-Rest - 30 seconds

-Power Stroke (add resistance, decrease stroke rate) - 1 Minute
-Recovery - 30 seconds
-Power Stroke (add resistance, decrease stroke rate) - 1 Minute
-Recovery - 30 seconds
-Power stroke (add resistance, decrease stroke rate) - 1 Minute
-Recovery - 30 seconds

-Quick Stroke (Low resistance) - 1 Minute
-Rest - 30 seconds
-Quick Stroke (Low resistance) - 1 Minute
-Rest - 30 seconds
-Quick Stroke (increase resistance, increase stroke rate) - 1 Minute
-Rest - 30 seconds