If you have a rowing machine at home and haven’t tried out a bootcamp class, what are you waiting for?! Join Sunny Trainer Dana for this fun intro to rowing bootcamp class to help you break the ice and achieve an amazing full-body workout. For this workout, you’ll need a rower and some dumbbells. Set up your space and let’s move!

15 Minute Intro to Rowing Bootcamp
Sunny Trainer: Dana Simonelli
Class Length: 15 Minutes

WORKOUT DETAILS
🔥 0:00 | Intro

WARMUP
🔥 0:21 | Squat Complex – 1 minute
🔥 1:13 | Glute Bridge Complex – 1 minute
🔥 2:16 | Boat Crunches – 30 seconds
🔥 2:57 | Knee Pushups – 30 seconds
🔥 3:35 | Knee Climbs – 10 seconds
🔥 3:44 | Child’s Pose – 10 seconds

ON ROWER
🔥 4:13 | Light Intro to Rowing – 1 minute
🔥 5:20 | Push – 30 seconds
💨 5:50 | Recovery – 30 seconds
🔥 6:20 | Push – 30 seconds
💨 6:50 | Recovery – 30 seconds
🔥 7:18 | Push – 30 seconds
💨 7:47 | Recovery – 30 seconds
🔥 8:21 | Push – 30 seconds
💨 8:49 | Recovery – 30 seconds
🔥 9:21 | Push – 30 seconds
💨 9:51 | Recovery – 30 seconds

OFF ROWER
🔥 10:35 | Reverse Lunge to Bicep Hammer Curl – 30 seconds
🔥 11:25 | Lateral Lunge into Overhead Press – 1 minute
🔥 12:40 | Deadlift with Upright Row – 30 seconds
🔥 13:36 | Tricep Kickbacks – 1 minute

ON ROWER
🔥 14:49 | Sprint Finisher – 30 seconds

END WORKOUT


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FITNESS EQUIPMENT USED
► Magnetic Air Resistrance Rowing Machine - SF-RW5940: https://bit.ly/SF-RW5940

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