Strength Workout for Rowing

This quick, full-body workout uses a suspension trainer (i.e. TRX) to challenge you from head to toe. Complete 10 reps of each exercise, twice through. If time permits, complete a third round. Minimize downtime between exercises.

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Uni Squat
01_Squat_Uni_M

1 – Lean back slightly standing on one foot, holding the handles with your arms extended, and the other knee bent up in front.
2 – Squat down on one leg, lowering your body toward the floor with your raised knee up in front, keeping your back flat/neutral.
3 – Push down through your standing foot to return to the upright position.
• Complete all reps on one side before switching to the other side.


Incline Press
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1 – From an upright position, lean forward with your hands in the handles, elbows bent, and your legs straight out on your toes.
2 – Push up to a straight arm position, keeping your back flat and your hips in line with your shoulders throughout.
• Lower your body back to the start position and repeat.


Side Lunge
03_Side_Lunge_M

1 – Lean back slightly holding the handles with your arms extended in front and palms facing in.
2 – Step to one side, lowering your body down towards the floor, bending your elbows.
• Keep your trailing leg straight.
3 – Push off your outside leg to return to the start position.
• Complete all reps on one side before switching to the other side.


Self Row
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1 – Lie back holding the handles with your arms and body straight and your heels on the floor.
2 – Pull your chest up to the handles, bending at your elbows.


Curtsy Lunge
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1 – Stand upright holding the handles with your arms extended in front.
2 – Step back and across behind your other leg, lowering your body down and leaning your torso slightly forward.
3 – Push down on your front foot to return to the start position.


Wide Overhead Raise
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1 – Lean back holding the handles with your arms fully extended, your feet flat, and your palms facing down.
2 – Pull the handles overhead with your arms straight and hands wide.


Sprint Start
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1 – Start in a sprinter position, leaning forward with your feet split front to back, holding the handles in front at your upper chest.
2 – Drive forward off the front foot, coming upright with the back foot raised slightly.
• Return to the start position and repeat.


Roll Out
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1 – Stand upright holding the handles in front at waist height, with your arms straight.
2 – Lean forward as you raise your arms out and up overhead, lowering your body into an incline position.
3 – Lower your arms and return back up to the upright position.


Curl & Leg Extension
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1 – Stand upright, holding the handles out in front at chest-height.
2 – Bend over at the waist as you raise one leg straight up behind, pushing the handles out in front, keeping your back in a neutral position.
3 – Return to the upright position.


Side Bend
10_Side_Bend_1_M

1 – Stand upright holding the handles overhead with your elbows bent.
2 – Lower your hips out to one side, arching your torso over to this side.
• Pull your body back up to the start position and repeat.
• Complete all reps on one side before switching to the other side.

Repeat these exercises for a total of 2 sets. If time permits, complete a third round.

You’re done, great job!

Download Workout Return to Rowing Plan

 

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