The HIIT Program: Rowing Build-Up routine by JefitTeam is a 2 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
This is a two day, intermediate training plan meant to be used in addition to your weekly strength t...
This is a two day, intermediate training plan meant to be used in addition to your weekly strength training plan. Perform your strength workout 2-3 times a week but add in this Rowing HIIT workout twice weekly (for example on Tue/Thur).
Day 1: This is a shorter, less intense rowing HIIT session. Interval sessions are 45-seconds of work followed by 30-seconds of easy rowing repeated 5x. With each interval set - try to increase your average strokes per min by one stroke.
Day 2: This is a more challenging rowing HIIT session. Interval sessions are 60-seconds of work followed by 40-seconds of easy rowing repeated 6x. With each interval set - try to increase your average strokes per min by one stroke.
Following both of these cardio workouts - you'll be asked to do a few stretches to relax and stretch your back muscles. Don't skip them!
DO not perform these rowing workouts back-to-back - get at least 48 rest between your cardio workouts.
Staying Strong Together,
MICHAEL WOOD, CSCS
Jefit
Day 1
Day 2
Workout 1
Est time: 8 min
3 exercises
Rowing Cardio
Sets
5
Reps
0
Interval
00:45
Rest Time
00:20
Kneeling Hip Flexor Upper Legs
Sets
1
Reps
0
Interval
00:40
Rest Time
00:20
Extended Arm Child Pose Abs
Sets
1
Reps
0
Interval
01:00
Rest Time
00:20
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