Interval Pyramid Rowing Workout - Intermediate | 15 Minutes
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- Опубліковано 2 лип 2024
- Ready to move up from a beginner level workout? We have this 15-minute rowing workout to build strength and stamina? Look no further than this interval pyramid workout with Sunny Trainer, Dana Simonelli. Follow along as Dana walks you through each interval, increasing stroke rate and pushing you to your limits.
Workout Length: 15 Minutes
Workout Level: Intermediate
Product Used: SF-RW522017BLU
Trainer: Dana Simonelli
00:00 Intro
0:31 Warmup: Start with an easy row for 2 minutes to warm up your muscles and get ready for the workout ahead.
Workout: The workout consists of a pyramid of intervals, starting with short bursts of high-intensity rowing and gradually increasing in duration.
2:25 Interval 1: Increase stroke rate for 15 seconds, followed by 15 seconds of recovery.
2:55 Interval 2: Increase stroke rate for 30 seconds, followed by 15 seconds of recovery.
3:40 Interval 3: Increase stroke rate for 45 seconds, followed by 15 seconds of recovery.
4:41 Interval 4: Increase stroke rate for 60 seconds, followed by 15 seconds of recovery.
5:55 Interval 5: Decrease stroke rate back to 45 seconds, followed by 15 seconds of recovery.
6:55 Interval 6: Decrease stroke rate back to 30 seconds, followed by 15 seconds of recovery.
7:40 Interval 7: Decrease stroke rate back to 15 seconds, followed by 30 seconds of recovery.
8:25 Interval 8: Increase stroke rate for 15 seconds, followed by 15 seconds of recovery.
8:57 Interval 9: Increase stroke rate for 30 seconds, followed by 15 seconds of recovery.
9:40 Interval 10: Increase stroke rate for 45 seconds, followed by 15 seconds of recovery.
10:41 Interval 11: Increase stroke rate for 60 seconds, followed by 15 seconds of recovery.
11:57 Interval 12: Decrease stroke rate back to 45 seconds, followed by 15 seconds of recovery.
12:57 Interval 13: Decrease stroke rate back to 30 seconds, followed by 15 seconds of recovery.
13:40 Interval 14: Decrease stroke rate back to 15 seconds, followed by 15 seconds of recovery.
14:12 Interval 15: Increase stroke rate for 60 seconds, followed by a cool down.
15:15 Cooldown:
Finish off the workout with a cool down, rowing at an easy pace for 1 minute.
This 15-minute interval pyramid rowing workout with Sunny Trainer, Dana Simonelli is perfect for intermediate rowers looking to build strength and endurance. Follow along with the detailed timestamps and push yourself to your limits.
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FITNESS EQUIPMENT USED
✔️ Hydro + Dual Resistance Smart Magnetic Water Rowing Machine: SF-RW522017BLU
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#sunnyhealthfitness #rowing #rowermachine #rowermachine #intervalltraining #pyramidworkout #intermediate - Навчання та стиль
Dana is absolute the greatest! Thanks for cheering us along the way! No excuses!! ❤
We are so glad you enjoyed the video! Keep it up!!
Absolutely great work
Simply amazing content as always
Thanks for cheering us.
Outstanding work
Outstanding work keep it up 👏
Absolutely great
Fantastic workout 👏
Outstanding work keep it up 👍
Simply amazing content as always ❤❤❤
Thanks for cheering us along the way! No excuses!! ❤
Simply perfect
Simply amazing
Amazing workouts
Thanks for sharing another great video 😍
Great and useful work out good job 👍
Fantastic work out
Very nice exercise and amazing work
Outstanding workout ❤
Excellent work 👍
Thanks to teach
a great workout for beginners
Outstanding work keep it
Great and useful workout 👍
Excellent workout 💪
Fantastic workout
Style of instruction is great! Easy to follow❤
Glad you think so! Thank you for your feedback!! 😊👍
Great work keep up the good work
Fantastic workout❤❤❤
Thanks for sharing
Excellent workout❤
Simply perfection at it's peak ❣️❣️
Great and useful work out good job
Thank for cheering us along
Of course! 😊
Loved the pyramid type of work out.
Great workout 💪
Simple and great
Very amazing work
Outstanding work keep it❤
Outstanding keep it up 💪
Amazing exersices
Very helpful work out
Love this keep it up
Loved watching; can’t wait to give it a try. I like the idea of a pyramidal interval workout. I’ll use this for a long time as I train and learn.
Thank you, Dana!
Glad you liked it!! Keep up the great work! For more workouts please feel free to download our SunnyFit app, available on the App Store and on Google Play!
I’ve done this several times now, and I love it!!!
Excellent work out
Amazing work out
Great and useful workout
Fantastic tips of exercise
I only had 15 minutes! No chatter! Perfect! Thanks!!
You're so welcome! 😊
Excellent.
thnks for a good time in this way we charup nd enjoy feel good
Love starting the day doing this routine. So good, thanks for sharing!
You're so welcome! Keep up the amazing work! 💪
Excellent work
Amazing work
Excellent workout
Simply perfection at its peak 💗
These workouts are so impressive...
Outstanding 👍
Fantastic workout! 🔥
Thank you 🙌 Keep up the great work!!
Thanks for your video clip, I used it this morning, made it easy to watch and do my 15 min workout with ease Thanks. ❤
Great job! We are happy to hear you loved the work out! 👍
excellent workout
Outstanding
It is very much appreciated 🎉. I feel that you are along with me, and that helps me to keep the pace.
You are so welcome! Keep it up!! 😆🙌
Outstanding 😊
Excellent
Great workout
Simple perfection at it's peak ❤❤
Amaizing
Great work
That was a good burn!! Thank you
You're so welcome! We are so glad you enjoyed our video!! Feel free to check out more workout videos on our SunnyFit app, available on the App Store and on Google Play!
Amazing 💖
Very good work
This was a good burn thank you
Great work 👏👍
Love this exercise
Outstanding keep it up
Very nice and beautiful exercise
Wonderful
Wonderfull job
Amazing
Thanks
I’m new to rowing and I love doing your workouts! Thanks
Glad you like them! Keep up the great work! 😊
Great workout today full body workout. That’s what I like…nice sweat❤️👏🏽
That is great to hear! Keep up the excellent work! Check out our SunnyFit app for more workout videos like this one! The SunnyFit app is available for download in the App Store or on Google Play!
Thank you ❤🙏 my 3rd time real good workout.
Great job! Keep up the excellent work!
No excuse workout 🎉 love it!
The best! We are so glad you love it! 😁
Great job
Nice workout.
Very nice workout
Excellent 👌
Fantastic
Dana is my favorite instructor- she is encouraging and enthusiastic
That is great to hear! Keep up the great work! 💪
Out standing i love your videos.
Outstanding keep it up 👍
Great fitness exercise
Whew!!!! Now this was a jump start ❤
amazing
Sweet and simple HIIT that makes you sweat. Definitely doable everyday. Thanks!
Thank you so much for your feedback! 🤗🤗 We are happy you enjoyed the workout!
Amazing video
I am brand new to this, but what I see is really wonderful about rowing is the progression from legs to core to arms with the ability to focus on one of them
It's fantastic
Nice work out