My all-time favorite way to use the rower is for combo strength and cardio. I’ll do sprints or drills on the rower and alternate with total body strength training moves. It’s also amazing that you can use the seat almost like a Pilates reformer; I’ll often use it for sliding side lunges and pikes.
Here’s a workout that I’ve been enjoying lately! Give this at whirl at home or at your next gym session. As always, talk with a doctor before making any fitness or nutrition changes. Modify as needed and honor your body.
Row and strength combo workout
You’ll complete three rounds of each circuit, separating each circuit with a rowing drill that will increase your heart rate and give you an awesome sweat.
The exercises:
Rowing warmup 5-7 minutes
Take this time to set up proper form, focus on your breath, and get your mindset in the game for a great workout. Play a song that will pump you up!

 

Biceps curl to overhead press x 10
Starting Position: Stand with feet shoulder-width apart, holding dumbbells by your sides.

Biceps Curl: Curl the weights toward your shoulders, keeping elbows close to your body.

Overhead Press: Press the weights overhead, fully extending your arms.

Return: Lower the weights back to shoulder height, then down to the starting position.

Repetition: Complete 10 controlled curls and presses.

Goblet squat x 12
Hold a Dumbbell: Hold a dumbbell close to your chest with both hands.

Feet Placement: Stand with feet shoulder-width apart.

Squat Down: Lower your body by bending at the hips and knees, keeping your chest up.

Depth: If you have the mobility, drop down until your elbows touch the inside of your knees.

Stand Up: Push through your heels to return to the starting position.

Repetition: Complete 12 squats with controlled movements.

Bent-over row x 10
Hold Dumbbells: Hinge at your hips, holding dumbbells in front of you with arms fully extended.