15 Minute Guided Rowing Workout
Video
Description
Here is a quick 15 minute workout guided by Iron & Oar instructor Dan Hicks. Follow along with you own music
The Warm Up
30 Seconds of Arms Only
30 Seconds of Core and Arms
30 Seconds of Half Slide
90 Seconds of Full Stroke (First 30 easy, seconds 30 power, last 30 sprint)
Part 1
3 Rounds:
10 Pushups
15 Squats
Part 2
1 Minute at a 22
1 Minute at a 24
1 Minute at a 26
1 Minute at a 28
Part 3
2 Rounds:
20 Crunches
20 Reverse Lunges
Part 4
3 rounds
30 seconds normal rowing
30 seconds sprint rowing
Part 5
25 seconds plank
25 seconds v-sit
25 seconds side planks