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Have you exhausted your go-to exercises and need some new ideas? We've got you covered with a few circuits that combine strength training with a rowing workout.~You can work your abs, legs and upper body to meet all your goals!

DOMYOS cardio rower

ROWER HOW-TOS AND BENEFITS

A rowing machine is a piece of equipment that you sit on close to the floor. You'll stretch your legs in front of you and strap your feet into the footbeds for good stability and to maximise your strength during your workout. You then reach your arms out in front of you to grab the mobile handlebar, which is attached to a strap. Holding the handlebar, pull your hands back in a rowing position towards your chest as you push your legs at the same time. Return to your starting position. That's all there is to it! Of course, you can adjust the resistance level as well!~Try it for yourself and you'll quickly see why it's so popular in gyms: it works nearly 90% of your muscles. Who can say no to that?!

TO EACH THEIR OWN GOAL

To help you meet your goals, each of the following circuits was designed to work a specific part of your body. Each of the circuits is 20 minutes long, but you can increase the time to 30 minutes if your heart and legs are on board!

ROWER FITNESS CIRCUIT: ABS

00:00:00 to 00:05:00: Warm up on the rower, at low resistance~00:05:00 to 00:06:00: Row at a moderate pace and moderate resistance~00:06:00 to 00:07:00: Crunches

Lie on the floor on your back, then stretch your legs up to create a right angle with your upper body. Start your crunches: touch your toes with your hands, keeping your legs straight. After each crunch, lower your back to the ground, then repeat.

00:07:00 to 00:08:00: Row at a moderate pace ~00:08:00 to 00:09:00: Core work

Get into forearm plank position with your forearms on the floor. Push up to your left palm and then your right palm. Both your arms should be straight. Return to your starting position, lowering down to your left forearm and then your right. Repeat these movements, starting with your right hand then left, then lower down on your right forearm and then left. Keep alternating sides as you repeat. During this exercise, be sure to keep your neck and hips aligned (keep your body as straight as possible).

00:09:00 to 00:10:00: Row at a moderate pace~00:10:00 to 00:11:00: Side planks

Lie on your side. Push up to balance on the side of one foot and your forearm on the same side. Lift your upper leg, keeping it parallel to the floor, and bend your knee. Try to keep your entire body aligned: neck, shoulders, hips and legs.~~00:11:00 to 00:12:00: Row at a moderate pace~00:12:00 to 00:13:00: Side planks on the other side~00:13:00 to 00:14:00: Row at a moderate pace~00:14:00 to 00:15:00: Obliques

Lie on your back and bend your knees to create a right angle between your upper body and thighs, and between your thighs and calves. Cross your hands behind your head and touch your right elbow to your left knee, then repeat on the other side, left elbow to right knee. Try not to jerk and raise your upper body using your abs. 

00:15:00 to 00:20:00: Active recovery on the rower (at a low pace)

ROWER FITNESS CIRCUIT: LEGS

00:00:00 to 00:05:00: Warm up on the rower

00:05:00 to 00:06:00: Row at a moderate pace

00:06:00 to 00:07:00: Squats 

Set up with your back straight, hands together in front of you, feet hip width apart. Lower down as though you were trying to sit in a chair. When your thighs are parallel to the floor, come back up, pushing through your heels.

00:07:00 to 00:08:00: Row at a moderate pace 

00:08:00 to 00:09:00: Lunges or plyo lunges

Lunges (advanced+): Stand up straight, feet hip width apart. Move one leg forward and lower your body, hands clasped together and back straight, until the knee on your opposite leg touches the ground. Come back up and return to your starting position. Repeat on the other side.

Plyo lunges (advanced++): Plyo lunges are done just like regular lunges except that you jump into place. 

00:09:00 to 00:10:00: Row at a moderate pace

00:10:00 to 00:11:00: Dumbbell deadlifts

Place your feet hip width apart, toes slightly out. Hold a dumbbell in each hand and lower down until they reach your ankles. Keep your neck, back and hips aligned (don't round or arch your lower back). Your calves should stay still and only your bum should move back to lower down. When you come back up, don't straighten your legs completely! 

00:11:00 to 00:12:00: Row at a moderate pace

00:12:00 to 00:13:00: Star jumps

Stand with your feet together, arms at your sides. Jump up and land with your feet spread apart to the sides, knees slightly bent, and arms raised on either side until they meet above your head. Jump again, performing the reverse movement to return to your starting position.

00:13:00 to 00:14:00: Row at a moderate pace

00:14:00 to 00:15:00: Jump squats

Jump squats are done the same way as regular squats except that you jump as you come back up. 

00:15:00 to 00:20:00: Active recovery on the rower (at a low pace)

ROWER FITNESS CIRCUIT: UPPER BODY

00:00:00 to 00:05:00: Warm up on the rower

00:05:00 to 00:06:00: Row at a moderate pace

00:06:00 to 00:07:00: Press-ups or tricep presses 

Press-ups (advanced+): Set up in a plank position, palms on the ground and shoulder width apart. Lower your chest to the ground, bending your elbows and keeping them close to your body. To make this easier, you can put your knees on the ground. 

Tricep presses (advanced++): Do press-ups with your hands closer together. 

00:07:00 to 00:08:00: Row at a moderate pace 

00:08:00 to 00:09:00: Press-ups or tricep presses

00:09:00 to 00:10:00: Row at a moderate pace

00:10:00 to 00:11:00: Press-ups or tricep presses

00:11:00 to 00:12:00: Row at a moderate pace

00:12:00 to 00:13:00: Press-ups or tricep presses

00:13:00 to 00:14:00: Row at a moderate pace

00:14:00 to 00:15:00: Press-ups or tricep presses

00:15:00 to 00:20:00: Active recovery on the rower (at a low pace)

Adding strength training to your cardio workout on a machine like a rower that gives you a full-body work is a great way to enhance your endurance and strength. But you already knew that. After all, you're the fitness enthusiast!