Join Sunny Trainer Sofee for this 25minute intermediate rowing workout. This workout includes intervals on your rower, and bodyweight exercises off your rower, for a challenging and rewarding fullbody workout! Don’t forget to cool down, stretch, and recover after this challenging session.

25 Min Intermediate Rowing & Strength Intervals Workout
Workout Length: 25 Minutes
Workout Level: Intermediate
Sunny Trainer: Sofee Beer

WORKOUT DETAILS
0:00 | Intro

WARMUP
1:18 | Warmup
2:00 | Body Over
2:25 | Half Stroke
3:06 | Full Stroke
3:41 | Power Stroke

SET 1 ON ROWER
4:40 | Power Drill 40 seconds
5:18 | Recovery Stroke 20 seconds
5:38 | Power Drill 40 seconds
6:20 | Rest

SET 2 OFF ROWER
6:37 | Squat Stretches 40 seconds
7:26 | Squats 40 seconds
8:07 | Lunges 80 seconds
9:44 | Squat Stretches 40 seconds
10:33 | Squats 40 seconds
11:25 | Lunges 80 seconds
13:45 | Rest

SET 3 ON ROWER
14:43 | Power Stroke 1 minute
15:43 | Recovery Stroke 30 seconds
16:15 | Power Stroke 1 minute
17:14 | Recovery Stroke 30 seconds
17:46 | Power Stroke 1 minute
18:42 | Recovery Stroke 30 seconds
19:17 | Power Stroke 1 minute

SET 4 OFF ROWER
20:05 | Walk Outs 30 seconds
20:41 | Shoulder Taps 30 seconds
21:11 | Push Ups 30 seconds
21:41 | Walk Outs 30 seconds
22:13 | Shoulder Taps 30 seconds
22:42 | Push Ups 30 seconds
23:21 | Alternating VUps 4 minutes

END WORKOUT


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FITNESS EQUIPMENT USED
► SpaceEfficient Magnetic Rowing Machine SFRW5987: http://bit.ly/SFRW5987
► Treadmill Floor Mat: http://bit.ly/TreadmillFloorMat
► Yoga Mat: http://bit.ly/SHFYogaMat

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