Row Circuit

Equipment needed: Stair master, row machine, and a mat or flat surface. Warm up on the stairmaster at a pace that is slightly uncomfortable for you. Interval style- toggle between a resting and working speed. The goal for the Rows is distance. For the 1st set row for 1000m. On the 2nd set row for 750m. On the 3rd set row for 500m. Cool down with the stretches listed below.

Exercises

设置 1 : 1 个回合

❤️ 适中（第2区）

Moderate Stairs

10 分钟

设置 2 : 1 个回合

❤️ 剧烈（第3区）

Moderate Rowing

10 分钟

Push-Ups

25 次数

Squats

25 次数

Rest

45 秒

设置 3 : 1 个回合

❤️ 剧烈（第3区）

Moderate Rowing

8 分钟

Push-Ups

20 次数

Squats

20 次数

Rest

30 秒

设置 4 : 1 个回合

❤️ 剧烈（第3区）

Moderate Rowing

5 分钟

Push-Ups

重复直到失败

Squats

重复直到失败

Rest

15 秒

设置 5 : 1 个回合

Quad Stretches

10 秒

Hamstring Stretches

10 秒

Upper Back Swimmer Stretches

10 秒

Cobra

10 秒

Butterfly

10 秒

相关锻炼

Row Baby!

11 分钟, 中度

Row (2’/1’ X 5) X 2, 3Sb

40 分钟, 中度

Back 1

25 分钟, 中度

RowRun

50 分钟, 适度

Test

24 分钟, 适度

1000 Meters Rowing

6 分钟 5 秒, 中度

本次锻炼的首选

Hydrow Wave Rowing Machine

The Hydrow line of rowers offers a top-of-the-line home rowing experience complete with HD touchscreen display & speakers. The Hydrow Wave Rowing Machine is a full-body workout machine that uses our patented electromagnetic drag technology. This model is foldable, which is a nice space-saving feature.

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