This is an intermediate training program with body weight and indoor rowing machine only for better fitness. 3x2 days a week+plus a rainy day. Day 1: 2500m fast pace rowing on resistance 6-8 can be done in one go with raising the s/m with 2-3s/m for every 500m or for less experienced rowers 5x500m with 60s breaks in between. Example : 1. 500m 28s/m 2. 500m 31s/m 3. 500m 34s/m 4. 500m 37s/m 5. 500m 40s/m. The core exercises done in quality rather than quantity. Day 2. 10000m rowing on the highest resistance, again concentrating on quality rather than quantity on strokes. Rainy day (or Day 6 if you want) for the days when you are in need of cutting daily routine time. What ever is your goal this training will help you to stay fit, transform your body or flatten your abs with the correct diet according to your target. Hydration is a key before any exercise, especially before the 10000m rowing.