The 6 Best Rowing Machine Workouts to Fire Up Your Routine

This 20-minute rowing workout video has a simple follow-along format, allowing you to complete the workout with extra guidance. The first phase of the workout is dubbed a “pick drill” and starts with isolating just an upper-body pull. Next, the instructor incorporates the lower abdominal muscles. Once you’re warmed up, the second phase of the video moves into the working portion. You’ll be aiming to complete 10 rowing strokes at 16 strokes per minute, continuously, followed by 15 strokes at 20 strokes per minute, with recovery in between. The final phase incorporates 20 strokes at 24 strokes per minute, then 10 strokes at 16 strokes per minute, and a structured cool down.

Camila Barbeito is a PS contributor.

Jade Esmeralda, MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.