Workout of the week: 15-min rowing workout

18th April 2022

CAROLINA LÜTHI

Personal Trainer at EVO Fitness Zurich Enge

As a former Olympian rower and food scientist, Carolina knows what you need to get and stay in shape. Carolina is an experienced personal coach in the fields of training planning and DNA-based nutrition optimization. She has a long-time experience in weight and athletic training, Pilates, Yoga and mobility as well as in rowing and cycling. She is thrilled to get the max out of you.

Follow her on Instagram: @carolinaluethi

Book a PT Session: [email protected]

15-MIN ROWING WORKOUT

ALL LEVELS / rowing workout / 15 minutes

Equipment: Rowing machine

Rowing machines are among our favourite gym equipment — and it’s easy to explain why. First of all, it’s a functional fitness dream: your hands and feet are in fixed positions, and the rowing movement works through multiple muscle groups and joints. It also helps you improve your posture, and it works the major muscles of your lower body. The bottom line is it can be a full-body workout, highly intense and without the impact. Last but not least, it’s great to keep track of your improvements: each time you row, you can see how fast you went and compare it with previous sessions.

But don’t take our words for it; take Carolina Lüthi’s instead. Believe it or not, our personal trainer from EVO Zurich Enge is a former Olympic rower, so it’s safe to say she knows a thing or two about this topic.

This 15-min rowing workout combines rowing with 5 exercises that you can do using the rowing machine. You’ll do 500m of rowing before and between each one of these exercises. Meaning you’ll start by rowing 500m, then perform the first exercise, and after that, you’ll row again for 500m, and so on. You’ll perform each of the in-between exercises for 60 seconds. Aim for little to no rest. This will take you 15 minutes to complete. However, if you’re feeling you need more rowing in your training, feel free to add more rounds to this workout.

Rowing
Dips on the rowing machine
Rowing
Push-up on the rowing machine
Rowing
Bridging on the rowing machine
Rowing
Dead bugs on the rowing machine
Rowing
Knees to shoulder curls

3, 2, 1 — let’s row!

WORKOUT SETUP

5 + 1 exercises
60 seconds each
500m of rowing between each exercise
Little to no rest between exercises
15 minutes
Equipment: Rowing machine

WORKING OUT FROM HOME? NO PROBLEM.

The nature of this workout makes it almost impossible to replicate at home. You can save it for when you visit EVO next time. If you haven’t yet signed up for an EVO membership, you can do it here.

WORKOUT EXERCISE LIST

500m of rowing between each exercise

1 – ROW

500m

Starting position

Secure your feet onto the pads and tighten the straps so your feet don’t slide around.
Bring your knees up, grabbing both handles with an overhand grip and pulling the handle with you as you slide the seat to the top of the machine.
Keep your legs straight but with a slight bend – no locking knees. Lean slightly backwards and pull your hands to your chest, so the handle is below your chest. Keep your elbows pointing down against your sides. This is the starting and ending position to complete a full stroke.

The catch

Bring your arms out first, followed by your upper body.
Keep your back straight, not slumped, with your shoulders back and abs engaged as you follow through.
Slightly angle your body forward as you extend your arms back out, sliding your body forward on the seat and bending your legs.

The drive

To slide back, push your feet off first, straightening your legs with your arms extended, body leaning forward.
Continue to push through your legs and move your upper body so you lean back.
Pull the handles and bend your elbows so the handles touch the front of your chest and into starting position.

2 – DIPS ON THE ROWING MACHINE

60 seconds

Grasp the edge of the rowing machine, arms fully stretched, and fingers of your hands pointing to your feet. Keep your legs extended, with your heels touching the floor.
Make sure you have enough room from the edge of the rowing machine. This is your starting position.
Lower yourself until your elbows are bent.
Slowly push yourself back up to the starting position. That’s one rep.
Repeat for 60 seconds.

3 – PUSH-UP ON THE ROWING MACHINE

60 seconds

Place your arms over the rowing machine at shoulder-width.
Engage the core slightly and set the shoulders, keeping the arms straight.
From here, lower your chest towards the machine, keeping the body straight and core engaged. Pause for a moment before returning to the start.
Repeat for 60 seconds.

4 – BRIDGING ON THE ROWING MACHINE

60 seconds

Lie on your back with knees bent and feet flat on the rowing macine. Place your arms on the floor by your sides.
Engage the core and set the shoulders. Press the feet on the rowing machine as you raise the hips up.
Keep raising the hips until there is a straight line between the shoulders, hips and knees.
Pause for a moment before returning under control.
Repeat for 60 seconds.

5 – DEAD BUGS ON THE ROWING MACHINE

60 seconds

Place your shoulders on the rowing machine and draw them away from your ears.
To get into the starting position, place your hands behind your head, so your elbows are above your shoulders, feet flat on the floor.
Keep your core engaged. This is your starting position.
Now lift your right leg and bring your knee over your hips to a 90-degree angle.
Then slowly lower it to the ground.
Repeat on the opposite side, and then for 60 seconds.

6 – KNEES TO SHOULDER CURLS

60 seconds

Lie flat on the floor with both arms stretched above your head.
Get your legs up with your knees bent at a 90-degree angle. This is your starting position.
Engage your core and bring both knees as close as possible to your chest.
Then, push them back to the starting position. That’s one rep.
Repeat for 60 seconds.