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

Set 1: 1 round

Alternating Runners Lunges

1 minuto

Resistenza: Leggero
❤️ Leggero (Zona 1)

Warm Up Rowing

5 minuti

Alternating Quad Stretches

30 secondi

Alternating High Knee Pulls

30 secondi

Alternating Side Reaches

1 minuto

Set 2: 1 round

Resistenza: Moderato
❤️ Vigoroso (Zona 3)

Fast Rowing

1 minuto

Resistenza: Moderato
❤️ Moderato (Zona 2)

Moderate Rowing

1 minuto

Set 3: 1 round

Resistenza: Moderato
❤️ Vigoroso (Zona 3)

Fast Rowing

2 minuti

Resistenza: Moderato
❤️ Moderato (Zona 2)

Moderate Rowing

2 minuti

Set 4: 1 round

Resistenza: Moderato
❤️ Vigoroso (Zona 3)

Fast Rowing

3 minuti

Resistenza: Moderato
❤️ Moderato (Zona 2)

Moderate Rowing

3 minuti

Set 5: 1 round

Resistenza: Moderato
❤️ Vigoroso (Zona 3)

Fast Rowing

4 minuti

Resistenza: Moderato
❤️ Moderato (Zona 2)

Moderate Rowing

4 minuti

Set 6: 1 round

Resistenza: Moderato
❤️ Vigoroso (Zona 3)

Fast Rowing

3 minuti

Resistenza: Moderato
❤️ Moderato (Zona 2)

Moderate Rowing

3 minuti

Set 7: 1 round

Resistenza: Moderato
❤️ Vigoroso (Zona 3)

Fast Rowing

2 minuti

Resistenza: Moderato
❤️ Moderato (Zona 2)

Moderate Rowing

2 minuti

Set 8: 1 round

Resistenza: Moderato
❤️ Vigoroso (Zona 3)

Fast Rowing

1 minuto

Resistenza: Moderato
❤️ Moderato (Zona 2)

Moderate Rowing

1 minuto

Set 9: 1 round

Resistenza: Leggero
❤️ Leggero (Zona 1)

Rowing

3 minuti

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Scelta Top per questo Allenamento

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