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

Satz 1: 1 Runde

Alternating Runners Lunges

1 minute

Widerstand: Leicht
❤️ Leicht (Zone 1)

Warm Up Rowing

5 minutes

Alternating Quad Stretches

30 seconds

Alternating High Knee Pulls

30 seconds

Alternating Side Reaches

1 minute

Satz 2: 1 Runde

Widerstand: Mäßig
❤️ Kräftig (Zone 3)

Fast Rowing

1 minute

Widerstand: Mäßig
❤️ Mäßig (Zone 2)

Moderate Rowing

1 minute

Satz 3: 1 Runde

Widerstand: Mäßig
❤️ Kräftig (Zone 3)

Fast Rowing

2 minutes

Widerstand: Mäßig
❤️ Mäßig (Zone 2)

Moderate Rowing

2 minutes

Satz 4: 1 Runde

Widerstand: Mäßig
❤️ Kräftig (Zone 3)

Fast Rowing

3 minutes

Widerstand: Mäßig
❤️ Mäßig (Zone 2)

Moderate Rowing

3 minutes

Satz 5: 1 Runde

Widerstand: Mäßig
❤️ Kräftig (Zone 3)

Fast Rowing

4 minutes

Widerstand: Mäßig
❤️ Mäßig (Zone 2)

Moderate Rowing

4 minutes

Satz 6: 1 Runde

Widerstand: Mäßig
❤️ Kräftig (Zone 3)

Fast Rowing

3 minutes

Widerstand: Mäßig
❤️ Mäßig (Zone 2)

Moderate Rowing

3 minutes

Satz 7: 1 Runde

Widerstand: Mäßig
❤️ Kräftig (Zone 3)

Fast Rowing

2 minutes

Widerstand: Mäßig
❤️ Mäßig (Zone 2)

Moderate Rowing

2 minutes

Satz 8: 1 Runde

Widerstand: Mäßig
❤️ Kräftig (Zone 3)

Fast Rowing

1 minute

Widerstand: Mäßig
❤️ Mäßig (Zone 2)

Moderate Rowing

1 minute

Satz 9: 1 Runde

Widerstand: Leicht
❤️ Leicht (Zone 1)

Rowing

3 minutes

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