Cardio Routine: Rowing

DOWNLOADS/VIEWS: 3/2700

RATING: 31 (FROM 3 JEFIT MEMBERS)

2 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, beginner, cardio routine designed to be performed on your days when you don't do strength training.

Both sessions offer 7 exercises that include stretching movements followed by rowing followed by more stretching. All stretching is done for time not repetitions.

After performing three stretching exercises to warm-up your body you'll do what is considered the best full body cardio movement, rowing. This one movement alone incorporates about 85 percent of your overall muscle mass!

In each session, the first bout of rowing is to be performed at a slow pace to warm-up your body and prepare it for the upcoming second round of harder rowing. Move at a faster pace keeping your stroke volume much higher than the previous round.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1 7 exercises, 13 mins

Abdominal Hip Roll	1x0 reps • 30s	rest: 20s
Scorpion	1x0 reps • 30s	rest: 20s
Bench Hip Thrust	1x0 reps • 35s	rest: 20s
Rowing	1x0 reps • 3m	rest: 60s
Rowing	1x0 reps • 4m	rest: 60s
Kneeling Hip Flexor	1x0 reps • 35s	rest: 20s
World's Greatest Stretch	1x0 reps • 30s	rest: 20s

Workout 2 7 exercises, 14 mins

Ab Roll	1x0 reps • 35s	rest: 20s
Iron Cross Stretch	1x0 reps • 35s	rest: 20s
Hip Stretch	1x0 reps • 35s	rest: 20s
Mountain Climber	1x0 reps • 20s	rest: 20s
Rowing	1x0 reps • 2m	rest: 15s
Rowing	1x0 reps • 6m	rest: 30s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s