Rowing Time Pyramid

Begin the rowing pyramid with five minutes of easy rowing, paying attention to the four phases of the rowing stroke and establishing a rhythmic pattern to the stroke. Get off the rower and stretch for another five minutes. Finish the workout with a few minutes of easy rowing to bring the body back to a pre-workout state. 🏋🏻‍♀️Karina Scheers - Personal Trainer▪ [email protected]▪

Exercises

Set 1: 1 ronde

Alternating Runners Lunges

1 minuut

Weerstand: Licht
❤️ Licht (Zone 1)

Warm Up Rowing

5 minuten

Alternating Quad Stretches

30 seconden

Alternating High Knee Pulls

30 seconden

Alternating Side Reaches

1 minuut

Set 2: 1 ronde

Weerstand: Gemiddeld
❤️ Krachtig (Zone 3)

Fast Rowing

1 minuut

Weerstand: Gemiddeld
❤️ Matig (Zone 2)

Moderate Rowing

1 minuut

Set 3: 1 ronde

Weerstand: Gemiddeld
❤️ Krachtig (Zone 3)

Fast Rowing

2 minuten

Weerstand: Gemiddeld
❤️ Matig (Zone 2)

Moderate Rowing

2 minuten

Set 4: 1 ronde

Weerstand: Gemiddeld
❤️ Krachtig (Zone 3)

Fast Rowing

3 minuten

Weerstand: Gemiddeld
❤️ Matig (Zone 2)

Moderate Rowing

3 minuten

Set 5: 1 ronde

Weerstand: Gemiddeld
❤️ Krachtig (Zone 3)

Fast Rowing

4 minuten

Weerstand: Gemiddeld
❤️ Matig (Zone 2)

Moderate Rowing

4 minuten

Set 6: 1 ronde

Weerstand: Gemiddeld
❤️ Krachtig (Zone 3)

Fast Rowing

3 minuten

Weerstand: Gemiddeld
❤️ Matig (Zone 2)

Moderate Rowing

3 minuten

Set 7: 1 ronde

Weerstand: Gemiddeld
❤️ Krachtig (Zone 3)

Fast Rowing

2 minuten

Weerstand: Gemiddeld
❤️ Matig (Zone 2)

Moderate Rowing

2 minuten

Set 8: 1 ronde

Weerstand: Gemiddeld
❤️ Krachtig (Zone 3)

Fast Rowing

1 minuut

Weerstand: Gemiddeld
❤️ Matig (Zone 2)

Moderate Rowing

1 minuut

Set 9: 1 ronde

Weerstand: Licht
❤️ Licht (Zone 1)

Rowing

3 minuten

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