Share a combination of rows and strength training that you can do at home or do at your next workout at the gym. Our favorite home gym rower is here!
Hello friends! Happy Monday! How’s the morning going so far? I hope you had a wonderful weekend. We finished decorating (I just need the tree!), had an amazing dinner at Vivace and got together with some friends. It was also rainy here and lovely. Hope you had a great weekend too!
For today’s post, I wanted to pay tribute to an exercise tool we added to our home gym that we absolutely love: the Aviron! (<— that is my affiliate link and they have a Black Friday Promo right now! It’s their only sale so far this year.) You can see my full Aviron review here. Since adding it to our routine, it’s been so amazing to do rowing workouts at home, especially since we can stream Amazon, Netflix, Hulu, and play games. I watched half of it Les Misérables while getting a great cardio workout.
My all-time favorite way to use rowing is for compound strength and cardio. I will do sprints or rowing exercises and alternate with total body strength training movements. It’s also amazing that you can use the seat almost like a Pilates reformer. I will use it often for sliding sides and pike.
Here’s a workout I’ve been enjoying lately! Give it a go at home or at your next gym session. As always, talk to a doctor before making any fitness or diet changes. Modify as needed and honor your body.
Combined row and strength training
You’ll complete three laps on each circuit, breaking up each circuit with a rowing drill that will get your heart rate up and give you an amazing sweat.
The exercises:
Rowing warm-up 5-7 minutes
Take this time to build proper form, focus on your breathing, and get in your game mindset for a great workout. Play a song that will excite you!
Circuit 1:
Bicep curl up press x 10
Starting position: Stand with feet shoulder-width apart, holding dumbbells at your sides.
Bicep Curl: Roll the weights toward your shoulders, keeping your elbows close to your body.
Air pressure: Press the weights overhead, fully extending your arms.
RETURN: Lower the weights back to shoulder height, then lower to the starting position.
Repetition: Complete 10 controlled curls and presses.
Cup squat x 12
Hold a dumbbell: Hold a dumbbell close to your chest with both hands.
Leg placement: Stand with your feet shoulder-width apart.
Squat Down: Lower your body by bending at the hips and knees, keeping your chest up.
Depth: If you have the mobility, drop down until your elbows touch the inside of your knees.
Stand up: Push through your heels to return to the starting position.
Repetition: Complete 12 squats with controlled movements.
Bent Row x 10
Hold Dumbbells: Bend at the hips, holding the dumbbells in front of you with arms fully extended.
Series: Pull the weights toward your chest, squeezing your shoulder blades.
Elbows Close: Keep your elbows close to your body during the set.
Lower: Lower the weights again with control.
Repetition: Complete 10 bent rows with the appropriate form.
RANGE: 500 meters
Regulation: Sit on the rower with your feet locked and grip the handle.
I’m driving: Push off your feet, then lean back, pulling the handle to your chest.
RETURN: Extend your arms, lean forward and bend your knees to return to the starting position.
Distance: Row a total of 500 meters at a steady pace.
Circuit 2:
Sliding Side Ruffle x 10 each
Stand tall: Place one foot on the rower, the other foot stationary.
Side slide: Slide the rower foot out, bending the knee.
Lunge: Lower your body into a side lunge, keeping the stationary knee slightly bent.
RETURN: Use the slider to pull your leg back to the starting position.
Repetition: Complete 10 lunges on each side.
Tricep extension x 12
Hold the dumbbell: Hold a dumbbell overhead with both hands.
Bent elbows: Lower the dumbbell behind your head by bending your elbows.
Extension: Straighten your arms, lifting the weight back overhead.
Repetition: Complete 12 controlled tricep extensions.
Weighted Hip Raise x 12
Lie down: Lie on your back with knees bent and feet flat, holding a weight on your hips.
Lift the hips: Lift your hips toward the ceiling, pressing your glutes at the top.
Lower: Lower your hips down, maintaining control.
Repetition: Complete 12 weighted hip raises.
ROW 30 sprints
Quick strokes: Sit on the rower and row as fast as possible for 30 strokes.
Powerful drive: Focus on a strong leg movement and quick, controlled arm pulls.
Intensity: Sprint with maximum effort for the designated strokes.
Circuit 3:
Rowing pike x 12
Board position: Start in a plank position with your feet in the row.
Hip lift: Lift your hips toward the ceiling, forming an inverted V.
RETURN: Lower your hips back into plank position.
Repetition: Complete 12 pikes with controlled movements.
Push-ups with leg raises x 12 total
Push-Up Position: Start in a plank position.
Push Ups: Perform a push-up, bending the elbows back 45 degrees.
Leg Raise: Lift one leg off the ground, keeping it straight.
Alternate Legs: Alternate legs with each push-up.
Repetition: Complete 12 push-ups with leg raises.
Plank x 45 seconds
Board position: Hold a plank position with your body in a straight line.
Engage Core: Work your core muscles and maintain a neutral spine.
Duration: Hold the plank position for 45 seconds, maintaining good form.
ROW: 100m sprint
Quick Sprint: Row as fast as possible for 100 meters.
Effective strokes: Focus on strong and efficient strokes.
Intensity: Sprint with maximum effort for the specified distance.
Cool down: 5-7 minutes on rowing
I am cold! Breathe, row slowly and let your heart rate drop. Take your time.
Here’s a handy graphic to pin or save to your phone:
and here is a video tutorial!
If you’re not sure how to fit all your workouts into a consistent schedule, you can get my free guide on how to create a workout schedule here.
Have a great day and see you soon!
ho ho
Gina
