Rowing with body weight training for general fitness and stronger core muscles.

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Sunday 6 exercises, 1 hr 10 mins

Rowing	1x0 reps	rest: 30s
Rowing	1x0 reps	rest: 12s
Leg Raise	4x10 reps	rest: 30s
Cross Body Crunch	4x10 reps	rest: 30s
Stability Ball Hand and Foot Exchange	4x10 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 30s

Monday 1 exercises, 56 mins

Rowing

1x0 reps

rest: 55s

Tuesday 4 exercises, 43 mins

Rowing	1x0 reps	rest: 25s
Crunch	4x10 reps	rest: 30s
Air Bike	4x10 reps	rest: 30s
Jackknife Sit-Up	4x10 reps	rest: 30s

Wednesday 5 exercises, 3 hrs 2 mins

Rowing	1x0 reps	rest: 55s
Rowing	1x0 reps	rest: 30s
Rowing	1x0 reps	rest: 30s
Rowing	1x0 reps	rest: 30s
Rowing	1x0 reps	rest: 30s

Thursday 3 exercises, 38 mins

Rowing	1x0 reps	rest: 25s
Push-Up	4x10 reps	rest: 30s
Plank	3x10 reps	rest: 60s

Friday 7 exercises, 33 mins

Leg Raise	3x10 reps	rest: 30s
Stability Ball Hand and Foot Exchange	3x10 reps	rest: 30s
Air Bike	3x10 reps	rest: 30s
Cross Body Crunch	3x10 reps	rest: 30s
Crunch	3x10 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 30s
Mountain Climber	3x10 reps	rest: 30s

Rainy day 8 exercises, 38 mins

Leg Raise	3x10 reps	rest: 30s
Cross Body Crunch	3x10 reps	rest: 30s
Crunch	3x10 reps	rest: 30s
Sit-Up	3x10 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 30s
Mountain Climber	3x10 reps	rest: 30s
Push-Up	3x10 reps	rest: 30s
Plank	3x10 reps	rest: 30s