Rowing – Cardio Variant
Expected Time
- 10 min warmup
- 40 min workout
- 10 min cooldown
Instructions
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Warm Up
- Jumping jacks × 15
- Arm rotations × 10
- Squats × 15
- High knees – 15 seconds
- Rowing – 2km or 10 minutes
- Rest ~2 minutes
Circuit 1
- Pushups × 20
- Squats × 15
- Plank – 30 seconds
- Reverse lunges × 10
- Rowing – 2km or 10 minutes
- Rest ~2 minutes
Circuit 2
- Pushups × 20
- Squats × 15
- Plank – 30 seconds
- Reverse lunges × 10
- Run – 2 laps
Cool Down
- Triceps Stretch
- Shoulder Stretch
- Chest Stretch
- Quad Stretch
- Calf Stretch
- Pigeon Pose
- Hamstring Stretch
- Butterfly