All exercises
Rowing intervals
Hard one-minute efforts on the rower with easy rowing between. Whole-body conditioning.
- Starting point
- Muscles worked
- Legs, Back, Heart and lungs
- Equipment
- Rowing machine
How to do it
- 1
Strap your feet in and row easily for five minutes to warm up.
- 2
Row hard for one minute: push with the legs, then swing the back, then pull the arms.
- 3
Row easily for one minute to recover.
- 4
Repeat for eight rounds, then cool down with five easy minutes.
What to think about
- “Legs, back, arms; arms, back, legs”
- “Push, don't pull”
- “Hard but repeatable”
Common mistakes
- Pulling with the arms first
- Bending the knees before the hands pass them
- Going all-out in round one