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Rowing and Strength-Training Workout

This Rowing and Strength-Training Workout Will Torch Up to 1,000 Calories

Jan 12 2018

You want a workout that works as hard as you do, plain and simple. If you want to get results and challenge yourself to progress to a new level, we've got just the session for you. All you need for this workout is a pair of dumbbells and a rowing machine. That's it. It's to the point, and every move integrates your whole body, from your arms to your shoulders, your bum to your legs.

This full-body, 1,000-calorie-burning workout was put together by Youfit Health Clubs's national director of fitness, Raphael Konforti. "This five-round, five-exercise circuit workout is a pride maker. You can't help but leave the gym feeling like you've conquered it," Raphael told POPSUGAR. "The best part is that, since this workout is done at a high intensity, it keeps you burning calories long after you've left your mark in the gym for the day."

The movements in this workout are "simple and effective," according to Raphael. "Do them right, push yourself, and the rewards will be all yours!"

The Workout

Complete five rounds of this circuit, resting at the end or only as needed to maintain intensity. Start round one by rowing 500 meters each time you're instructed to row, and then add 100 meters with every round, so you row 900 meters each time in the last round. These are the five exercises you'll do in each round.

As you can see, every round of this workout starts and ends with rowing. "Most people think that the faster they row, the faster they go. Increasing your tempo will get your heart rate up, but when your goal is to go for distance — not time — like this workout, it pays off to slow down," Raphael explained.

These are Raphael's tips for perfecting your rowing form.

  • Adjust the foothold so the strap tightens at the base of your toes. Bring your body in as close as you can.
  • Keeping your spine neutral, start by extending your legs. Once your legs are almost fully extended, lean back with your torso until about 30 degrees and finish off by pulling with the arms.
  • Reverse the motion back to start. About 60 percent of your power should come from the legs, 20 percent from the core, and the final 20 percent from the arms. The first and last muscle group you should feel rowing is hands and the legs.
  • Remember to take your time on each rep and really pull for power. Your return to start should be steady and take about twice as long as your pull.

Descriptions for the rest of the exercises are ahead.

Image Source: POPSUGAR Photography / Benjamin Stone

Lunge With Biceps Curl

"Lunges work every muscle in the lower body, and adding a curl into the movement increases core activation and adds an additional balance element," Konforti told POPSUGAR. He added that, since it's a single-leg move, you're able to move at a quick pace, which spikes your heart rate.

  • Begin with your feet together, holding dumbbells at your sides.
  • Step your right foot back into a deep lunge as you bend your elbows, bringing weights to your shoulders for the biceps curl. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor.
  • Focus on your left glute as you step your right foot forward to return to the starting position, lowering weights back to your sides. This counts as one rep. Repeat, lunging the left foot back.
  • Complete 15 reps on each leg.
Image Source: POPSUGAR Photography

Squat to Overhead Press

Ready for another mash-up classic? This time you're combining the ageless squat with the arm-tightening shoulder press. Konforti confessed, "The squat to press is one of my all time favourites. It's a perfect combination of strength, cardio, and stability that everyone benefits from. This is a part of the workout where you have the option to really challenge your strength."

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep. Do 15 reps.
Image Source: POPSUGAR Photography / Kyle Hartman

Low to High Woodchop

It's not a complete workout without giving your core some love. Instead of smaller moves that aim to isolate parts of your abs, this exercise targets every part of your core by inviting the whole body to the party. "Rotational movements like woodchops often get overlooked but are a foundational movement everyone needs to be doing regularly," Raphael said. "Woodchops require focus and stimulate your body, especially your core."

  • Squat and twist left to hold the dumbbell on the outside of your left leg.
  • Exhale and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed.
  • The move is a bit percussive, so focus on the rotation initiating in your torso.
  • Control the weight back up to the starting position to complete one rep.
  • Remember you are moving with force but also control. Don't give into the momentum of swinging the weight around. Do 15 reps on each side.
Image Sources: POPSUGAR Photography and POPSUGAR Photography / Benjamin Stone

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