Intermediate Rowing - SPRINT INTERVALS | 20 Minutes
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- Опубліковано 2 жов 2024
- Get ready to elevate your heart rate and challenge your endurance with Sunny Trainer Britt, in this invigorating 20-minute Intermediate Rowing workout! Designed to push your limits and enhance your cardio fitness, this session combines sprint intervals with shorter bursts of endurance rowing. Let's dive in and row our way to success!
Warm Up:
00:18 - Ease into the workout with an easy-paced row, preparing your body for the intensity ahead.
Workout:
02:25 - Begin with 5 sprint intervals: 30 seconds of intense rowing followed by 30 seconds of rest.
07:26 - Transition into a 2-minute regular row, maintaining a steady pace to build endurance.
09:24 - Challenge yourself with a 1-minute row, focusing on pulling predominantly to the right.
10:25 - Switch it up with 1 minute of rowing, emphasizing a left-sided pull.
11:25 - Engage both sides of your body with 1 minute of alternating pulls, right and left.
12:36 - Spend 2 minutes rowing with a flipped grip to activate your biceps and work different muscle groups.
14:52 - Incorporate 2 sprints with the flipped grip: 30 seconds of rowing followed by 30 seconds of rest.
16:58 - Conclude the workout with 3 sprints that focus on your quads: 30 seconds of intense rowing alternated with 30 seconds of rest.
Cool Down:
18:31 - Wind down and recover with a 1-minute cooldown, allowing your body to gradually return to its resting state.
🔥 Remember, consistency is key to achieving your fitness goals. Subscribe to the Sunny Health & Fitness channel for more dynamic workout routines led by experienced trainers like Britt. Let's row together towards a healthier and fitter you!
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Enjoyed the workout?
Check out a similar course on the SunnyFit app: 20-Min Intermediate Row
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FITNESS EQUIPMENT USED
✔️ Vertical Hydro Wooden Water Rowing Machine: SF-RW522075
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Just found you.😅after bed ridden after surgery, I am back to exercising, lasted 15, better than 12 over the last two weeks, will make to the whole 20 soon.
For now my warm down is my WBV for 15. Thanks😊 oh btw I am 78.
Welcome back to exercising, and congrats on your progress! 🎉 You're doing amazing! Keep it up!
Great! Please, more rowing workouts! 🙏🏼
Thank you for your feedback! 👍
so far so good!! I am surprised with myself and actually enjoying it!!
And keeping up!! At 63, thanks 🙏 ❤to you guys and your encouraging support during the work out!!
You guys are amazing 🤩!!
Thank you so much for your wonderful feedback! 🤗🤗 We are happy you enjoyed the workout!
This was a great workout! Sweat was rolling by the end! The different grips were a fun challenge. I'm sure I'll be feeling it tomorrow!
We are so glad you liked the workout!! Keep it up! 💪
I am looking forward to rowing with you. Before I do, I want to say that I love the wood look of that rower!
So do we!! If you would like to learn more about this model rower, please feel free to contact Customer Support via email at support@sunnyheathfitness.com. 😁
I loved the challenge with the different grips and the directions (left and right). I feel great! The sunnyfit app keeps crashing since the latest update so unfortunately I couldn't track my workout today. I hope it gets fixed soon! I love Sunny Fit workouts! You guys are great! Looking forward to the next one. 😊
Hello! Thank you for letting us know! We will let our team know about this! We are happy to hear you are enjoying our workouts! If you have any questions about the app, please feel free to reach out at support@sunnyfit.com. 😊
Super, thanks for the positive encouragement
Of course! 😊
❤ thank you
Of course! 😊
This is an awesome workout!! Thank you!
You're so welcome!
Thanks. I like the pace and variety. ❤
You are so welcome! We are glad you enjoyed the workout! 💪
New to rowing and I love this workout!
That is great to hear! Keep up the excellent work! 😊
This was amazing! Thank you!
Of course! 😁
Really good!!! Thank you! ❤
No problem 😊
Fantastic, fantastic 👏👏👏👏👏👏👏
Thank you! Cheers! 😁
Awesome 20 minutes!!!
Glad you liked it! 😊
Great workout!
It is! 😊 Keep up the excellent work! 💪
❤ it!
🤗🤗