Row and strength combo workout (+ video tutorial) – The Fitnessista

Share a combination row and strength workout that you can do at home or take to your next gym workout. Our favorite rower for our home gym is here!

Hello friends! Happy Monday! How’s the morning going so far? I hope you had a great weekend. We finished decorating (just need the tree!), have an amazing dinner at Vivace, and get together with some friends. It has also been raining here and beautiful. Hope you had a great weekend too!

For today’s post, I wanted to pay tribute to a fitness tool that we have added to our home gym and that I absolutely love: the Rowing Machine! (<— that's my affiliate link and they're having a Black Friday sale right now! It's their only sale so far this entire year.) You can check out my full Aviron review here. Since we added it to our routine, it has been so amazing to have for rowing workouts at home, especially since we can stream Amazon, Netflix, Hulu, and play games. I watched half of it Les Miserables while getting in an excellent cardio workout.

My all time favorite way to use the rower is for combo strength and cardio. I will do sprints or drills on the rower and alternate with full body strength training movements. It’s also amazing that you can use the seat almost like a Pilates reformer; I often use it for sliding side lunges and pikes.

Here’s a workout I’ve been loving lately! Give this a spin at home or at your next gym session. As always, talk to a doctor before making any fitness or nutrition changes. Modify as needed and honor your body.

Row and strength combo workout

You’ll complete three rounds of each circuit, separating each circuit with a rowing drill that will get your heart rate up and give you an awesome sweat.

The exercises:

Rowing warm-up 5-7 minutes

Take this time to establish proper form, focus on your breath, and get your mind in the game for a great workout. Play a song that hits you!

Circuit 1:

Overhead Biceps Curl x 10

Starting position: Stand with your feet shoulder-width apart, holding dumbbells at your sides.

Bicep curl: Curl the weights toward your shoulders, keeping your elbows close to your body.

Press above: Press the weights overhead, fully extending your arms.

Get back : Lower the weights to shoulder height, then to the starting position.

Repeat: Complete 10 controlled curls and presses.

Goblet squats x 12

Hold a Dumbbell: Hold a dumbbell close to your chest with both hands.

Positioning of the feet: Stand with your feet shoulder width apart.

Squat Down: Lower your body by bending your hips and knees, keeping your chest.

Depth: If you have mobility, go down until your elbows touch the inside of your knees.

Stand up: Push through your heels to return to the starting position.

Repeat: Complete 12 squats with controlled movements.

Bent row x 10

Hold the handlebars: Hinge at your hips, holding dumbbells in front of you with your arms fully extended.

Line up: Pull the weights toward your chest, squeezing your shoulder blades.

Elbows Close: Keep your elbows close to your body during the row.

Low: Lower the weights again with control.

Repeat: Complete 10 curved rows with the proper shape.

ROW: 500 meters

Set up: Sit on the rower with your feet secured and grab the handle.

drive: Push through your legs, then lean back, pulling the handle to your chest.

Get back : Extend your arms, lean forward, and bend your knees to return to the starting position.

Distance: Row a total of 500 meters at a consistent pace.

Circuit 2:

Sliding side dips x 10 each

Stand Tall: Place one foot on the rower, the other foot steady.

Side slide: Drag the foot on the rower out to the side, bending the knee.

Length: Lower your body into a side lunge, keeping the stationary knee slightly bent.

Get back : Use the slider to return the foot to the starting position.

Repeat: Complete 10 lunges on each side.

Triceps extension above x 12

Dumbbell Hold: Hold a dumbbell overhead with both hands.

Folded codes: Lower the dumbbell behind your head by bending your elbows.

Extension: Straighten your arms, lifting the weight upwards.

Repeat: Complete 12 controlled triceps extensions.

Weighted Hip Raise x 12

Lie down: Lie on your back with your knees bent and feet flat, holding a weight on your hips.

Raise your hips: Lift your hips toward the ceiling, squeezing your glutes at the top.

Low: Lower your hips, maintaining control.

Repeat: Complete 12 weighted hip raises.

30 stroke row sprint

Quick shots: Sit on the rower and row as fast as you can for 30 strokes.

Powerful drive: Focus on powerful leg power and quick, controlled arm pulls.

Intensity: Sprint with maximum effort for designated shots.

Circuit 3:

Pike on the rower x 12

Plank Position: Start in a plank position with your feet on the rower.

Hip lift: Lift your hips toward the ceiling, forming an inverted V.

Get back : Lower your hips to the floor position.

Repeat: Complete 12 spikes with controlled movements.

Raised leg push-ups x 12 total

Push Up Position: Start in a plank position.

push-ups: Perform a push-up, bending your elbows back at 45 degrees.

Leg raise: Lift one leg off the ground, keeping it straight.

Alternate legs: Alternate legs with each push-up.

Repeat: Complete 12 push-ups with raised leg.

Plank x 45 seconds

Plank Position: Maintain a plank position with your body in a straight line.

Engage Core: Engage your core muscles and maintain a neutral spine.

Duration: Hold the floor position for 45 seconds, maintaining good form.

ROW: 100m sprint

Quick Sprint: Row as fast as possible for 100 meters.

Efficient shots: Focus on powerful and efficient rowing strokes.

Intensity: Sprint with maximum effort for the designated distance.

Cool down: 5-7 minutes on the rower

Cool! Breathe, row slowly, and let your heart rate drop. Take your time.

Here’s a handy chart to pin or save to your phone:

and here is a video tutorial!

If you’re not sure how to put all your workouts into a solid plan, you can get my free guide on how to create a workout plan here.

Have a nice day and see you soon!


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