Rowing Time Pyramid

Begin the rowing pyramid with five minutes of easy rowing, paying attention to the four phases of the rowing stroke and establishing a rhythmic pattern to the stroke. Get off the rower and stretch for another five minutes. Finish the workout with a few minutes of easy rowing to bring the body back to a pre-workout state. 🏋🏻‍♀️Karina Scheers - Personal Trainer▪ [email protected]▪

Exercises

Série 1 1 ronde

Alternating Runners Lunges

1 minute

Résistance: Léger
❤️ Léger (Zone 1)

Warm Up Rowing

5 minutes

Alternating Quad Stretches

30 secondes

Alternating High Knee Pulls

30 secondes

Alternating Side Reaches

1 minute

Série 2 1 ronde

Résistance: Modéré
❤️ Vigoureux (Zone 3)

Fast Rowing

1 minute

Résistance: Modéré
❤️ Modéré (Zone 2)

Moderate Rowing

1 minute

Série 3 1 ronde

Résistance: Modéré
❤️ Vigoureux (Zone 3)

Fast Rowing

2 minutes

Résistance: Modéré
❤️ Modéré (Zone 2)

Moderate Rowing

2 minutes

Série 4 1 ronde

Résistance: Modéré
❤️ Vigoureux (Zone 3)

Fast Rowing

3 minutes

Résistance: Modéré
❤️ Modéré (Zone 2)

Moderate Rowing

3 minutes

Série 5 1 ronde

Résistance: Modéré
❤️ Vigoureux (Zone 3)

Fast Rowing

4 minutes

Résistance: Modéré
❤️ Modéré (Zone 2)

Moderate Rowing

4 minutes

Série 6 1 ronde

Résistance: Modéré
❤️ Vigoureux (Zone 3)

Fast Rowing

3 minutes

Résistance: Modéré
❤️ Modéré (Zone 2)

Moderate Rowing

3 minutes

Série 7 1 ronde

Résistance: Modéré
❤️ Vigoureux (Zone 3)

Fast Rowing

2 minutes

Résistance: Modéré
❤️ Modéré (Zone 2)

Moderate Rowing

2 minutes

Série 8 1 ronde

Résistance: Modéré
❤️ Vigoureux (Zone 3)

Fast Rowing

1 minute

Résistance: Modéré
❤️ Modéré (Zone 2)

Moderate Rowing

1 minute

Série 9 1 ronde

Résistance: Léger
❤️ Léger (Zone 1)

Rowing

3 minutes

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