3 Days Rowing Plan With a Magnetic Rowing Machine

Magnetic Rowing Machine

Rowing Plan With a Magnetic Rowing Machine

 Rowing machines can be a little intimidating to someone who simply wants to burn calories. But like all workouts and trainings, a rowing machine will definitely be a great way to spice up a cardio routine. Ergometers or erg, as they are fondly called, can actually burn about 250 to 280 calories in just a matter of 30 minutes while giving your gams, glutes, and abs the push they need. Top that with an astounding low-calorie diet and definitely, you are in for the most exciting moment in your life.

To start, here’s a 3 days rowing plan with a rowing machine interval workout.

Important Considerations

Before you start, there are a few things needed to be noted down for this workout. One is that it will geared for the purpose of using the highly recommended Sunny Health and Fitness SF-RW5515 Magnetic Rowing Machine. Think of an 8-level adjustable resistance on its magnetic tension system and you’ll definitely concede that this rower comes with all the necessities a fitness enthusiast needs to start with an intense yet injury-free and enjoyable rowing workout.

Add to that the comfort of a fully padded seat, non-slip grip handlebars, anti-slip foot pedals with adjustable foot straps, and a large LCD console to monitor time and performance. It is also easy to transport anywhere with its built-in wheels. Wherever you go, you can bring it with you so you won’t miss out.

Another important aspect usually taken for granted is the type of workwear to use when rowing. To prevent getting tangled, wear formfitting upper. Beginners can start at 2 to 3 resistance moving up as you improve. To prevent injuries, you may also want to keep those strokes below 20 per minute.

The 3-Day Rowing Plan With An SF-RW5515 Magnetic Rowing Machine
Magnetic Rowing Machine

Like any other cardio program, always start with stretching exercises to warm up those sinewy muscles. Then begin with a 10-minute “pick drill”. These partial movements will help “awaken” the stroke as well as the muscles prior to working up on full rowing motion. Then, you proceed with any of the following menu:

Workout 1: HIIT Sprints (Mondays)
Stroke Rate: 26 to 32
Duration: 38 to 40 minutes

  • Interval 1 – 30sec sprint/ 30sec rest (5 rounds); 2 minutes air squats

  • Interval 2 – 30sec sprint/ 30sec rest (5 rounds); 2 minutes push ups
  • Interval 3 – 30sec sprint/ 30sec rest (5 rounds); 2 minutes air squats

Workout 2: Pyramid Power (Wednesdays)  
Stroke rate 26 to 32
Duration: 42 minutes

  • 1 minute row
  • 1 minute rest
  • 2 minutes row
  • 2 minutes rest
  • 3 minutes row
  • 3 minutes rest
  • 4 minutes row
  • 4 minutes rest
  • 3 minutes row
  • 3 minutes rest
  • 2 minutes row
  • 2 minutes rest
  • 1 minute row
  • 1 minute rest

 

Workout 3: Lean Leapfrog (Fridays)
Stroke rate: 26 to 28
Duration: 46 minutes

  • 1 minute sprint with stroke 26
  • 1 minute rest
  • 1 minute sprint with stroke 28
  • 1 minute rest
  • 1 minute sprint with stroke 26
  • 1 minute rest
  • 1 minute sprint with stroke 28
  • 1 minute rest
  • 1 minute sprint with stroke 26
  • 1 minute rest
  • recovery for 2 minutes
  • repeat 3 to 5 times

Do take note that this 3 days rowing plan can be adjusted according to your requirements and preference. Designed for beginners, this can be used alternately on Mondays, Wednesdays and Fridays (or Tuesdays, Thursdays and Saturdays). The key is to do it every other day for the first 4 weeks in utmost consistency and moving up in frequency as you improve. With this rowing plan plus a reliable Sunny Health and Fitness SF-RW5515 Magnetic Rowing Machine to assist you, you are definitely on your way to more fab you.

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