Full Body Workout - Rowing Cross Trainer

May 15, 2020

This full body workout will take you around 40 minutes and is a fantastic substitute for a weight training session. You’ll exhaust your entire body with low impact exercises while maximising your metabolic rate.

Rowing Cross Trainer

Full-Body Cross Trainer Challenge

The total package to train your whole body. Work your core, legs, and arms, then some metabolic conditioning with burpees.

Warm Up

Get set up on the rowing machine and gradually increase the intensity of your rowing to get your body warmed up. Practice your technique and get ready for a tough workout.

Light row for 60 seconds.

Medium row at 22 SPM (Strokes Per Minute) for 60 seconds.

Hard row at 26 SPM for 60 seconds.

Light row at 18 SPM for 60 seconds.

Interval 1

For the first interval you’re going to do 3 sets of hard rowing, 5 press ups and 5 v-ups. Try to move into each next exercise without any rest period. At the end of each set you can get a breather when setting yourself back into the rowing machine.

Hard row at 26 SPM for 60 seconds.

5 Press Ups.

5 V Ups.

Repeat 2 more times.

Interval 2

Hard row, then reverse lunges, then squat jumps. You can swap out squat jumps for normal squats if you feel uncomfortable. Repeat for a total of 3 sets.

Hard row at 28 SPM for 45 seconds.

10 Reverse Lunges.

10 Squat Jumps.

Repeat 2 more times.

Interval 3

This interval will really get your heart pumping. Mix a 24 SPM row with 10 burpees. Depending how tired you are, end each burpee with a strong jump. Repeat this for a total of 4 sets.

Medium row at 24 SPM for 60 seconds.

10 Burpees.

Repeat 3 more times.

Interval 4

For this fourth and final interval you’ll be alternating medium intensity rowing with 30 seconds of planking. If you find 30 seconds too easy, feel free to plank for longer, or even plank for as long as you can.

Medium row at 24 SPM for 30 seconds.

Plank for 30 seconds.

Repeat 4 more times.

Cool Down

Light row for 60 seconds.

Get coached through this workout with the Start Rowing app