Conditioning Intermediate

Rowing

  • Full Body
  • Quads
  • Glutes
  • Hamstrings
  • Back
  • Core
  • Biceps

Cardio Equipment

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Secure your feet on a rowing machine and take the handle with straight arms.

  2. From bent knees, push with your legs, then lean back slightly and draw the handle to the lower ribs.

  3. Return by extending the arms, tipping the torso forward, then bending the knees.

  4. Repeat in that sequence at an easy rhythm before increasing the effort.

Key cues

  • Drive: legs, body, arms.
  • Return: arms, body, legs.
  • Keep the handle path smooth.

Common mistakes

  • Pulling with the arms before driving the legs.
  • Bending the knees before the handle has passed them.
  • Leaning far backward at the finish.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.