This is a 1-day, full body, circuit program that uses only your bodyweight and a rowing machine. The cardio superset intervals are all performed for 2-minutes for a total of 6 sets. This particular circuit follows a series of 3 bodyweight exercises then you're asked to do a 2-minute piece on the erg. This is repeated for a total of three rounds. The total workout time is about 45-minutes. Note: if you're a rowing novice, work on keeping a nice even pace. Rowing requires your body to perform 75 percent of the driving movement ("pulling") using your legs. Keep a tall spine throughout each stroke. For more experienced rowers, keep your strokes per minute greater than 30 during each 2-minute split. Stay Strong MICHAEL WOOD, CSCS Jefit