For some time now on our site you will find a truly complete cardio machine, the rowing machine , which simulates rowing in a boat and allows you to activate a large part of the muscles of the whole body.
Comfortably at home you can manage your rowing endurance through the various programs and difficulty levels, managing to really consume a large amount of calories.
And if the rowing machine is inserted into an exercise circuit, after a few weeks you will surely notice the first extraordinary results; then try the workout below.
Initially do a good 10-minute warm-up on the rowing machine at medium intensity, this will activate the muscles of the legs, abdomen, arms and back and increase blood circulation.
Complete 4 laps of this circuit:
PLANK TWIST 30 “
In plank mode with outstretched arms you will have to perform torso twists. The knee will cross in the direction of the opposite arm. Exhale during the twist and perform for 30 seconds.
SQUAT BASIC 30 “
It is the classic squat but do it with a slow cadence, calculate 4 seconds between descent and ascent. Exhale uphill pushing hard on the heels and without bending the torso too far forward.
PRISONER LUNGES 30 “
Immediately another exercise for the legs to fully activate all the muscles of the destroyed lower. However, keep your hands at the nape of your neck throughout the execution to recall the activation of the abdomen and keep the shoulders in contraction. Exhale on the way up.
PUSH UP TO SHOULDER TOUCH 30 “
Great exercise to engage the abdomen and especially the chest, shoulders and arms. It is a classic push-up but every time you go up you will have to touch your shoulder with the opposite hand. If it is too invasive, initially perform the exercise with your knees supported. Exhale during the ascent and 30 seconds of work.
CRUNCH IN UNILATERAL TORSION 30 ”EACH SIDE
Last exercise, and since we have already activated the rectus abdominis with other exercises, here we focus on the obliques.
30 seconds of twist crunch for each side; exhalation during the ascent.
At the end of the circuit you could perform 10 or 15 ‘of rowing activity again to complete and increase the calorie expenditure, but always associate a correct diet with each workout.