Challenge your whole body using a ROWER in a non-traditional way!
It’s fun thinking outside of the box, a little imagination can go a long way when it comes to shaking up your workout. Next time you come across one of these bad boys give this routine a try, think extreme pilates 😉
1) Plank slide:
WHY: Glide yourself to a sixpack, you might shake but as long as you don’t crumble those abs will pop.
WHAT: This is a fierce core exercise and it will also challenge your arms and shoulders for sure.
HOW: Kneel on the floor facing the rower, extend your arms and place them on the seat. Engage your abs and gently squeeze your shoulder blades together. Slide your hands slowly forward and back. Option is to come up to your toes for a super advanced core move.
2) Pendulum swings:
WHY: Nothing says tic tock like a pendulum so slide your legs from one side to another without the need for suspension training.
WHAT: This exercise will challenge your entire body as your legs will get the shakes too!
HOW: place the saddle in the middle of the rower, assume a plank position perpendicular to the rower like forming a letter T, place your toes on the saddle. Push the floor away from you with your hands, gently squeeze your shoulder blades together and keep your hips in line with shoulders. Slide your feet from one side to the other engaging your core. Option is to lower yourself down to your forearms to increase support alternatively try one leg at the time.
3) Saddle pike:
WHY: this exercise will challenge your entire core, shoulders and hips whilst you slide away keeping your training fresh
WHAT: This exercise will tone and chisel your abs as well as challenge your stability.
HOW: place the saddle in the middle of the rower, assume a plank position facing away from the rower, place your toes on the saddle. Push the floor away from you with your hands, gently squeeze your shoulder blades together and keep your hips in line with shoulders. Lift your hips by sliding the saddle towards you aiming to get your hips above your shoulders. Lower your hips back down to your plank engaging your core. Option is to lower yourself down to your forearms to increase support alternatively try one leg at the time.
4) Glute bridge:
WHY: Give your training a bit of touché while you train your derriere.
WHAT: This exercise will tone and shape your posterior chain which includes your calves, hamstrings, glutes and lower back which is incredibly helpful for everyday activities like going up the stairs, so next time you are on the tube you can take the right lane…you are welcome!
HOW: place the seat all the way to the back, lie on your back with your bum close to the end of the rower, hands by your side, place your heels on the seat, squeeze your glutes to bring your hips up and then use your hamstrings to slide your legs away and back. Option do single leg and build from there.
5) Sliding side squat:
WHY: Let’s not forget about our inner and outer thighs!
WHAT: Dust off your adductors and abductors igniting your lower body in a way it has not experienced before.
HOW: place the seat all the way to the back and stand close to it so you are on the side of the machine. Place one foot on the seat. Stand tall, chest lifted, core engaged. Place your hands on your hips for balance. As you sit your hips back and down slide the leg on the seat away from you. Push your hips up and forward and simultaneously slide the leg on the seat back until you are standing. Alternate legs.
6) Side wood chop:
WHY: Chop chop chop like a pro adding rotations and resistance to your training.
WHAT: Your core muscles will be on fire especially your obliques as you rotate side to side, these exercise is great for everyday life and sports like throwing a ball or pushing the shopping trolley!
HOW: stand next to the front part of the rower where the fan is. Grab the pulley with both hands and stand with your feet wider than your hips. Extend your arms in shoulder height. Rotate your arms shoulders and your upper torso away from the machine and slowly release back. Try to rotate out quickly and return slowly and controlled with a slight pause in between to isometrically contract the muscles and repeat on both sides.
Perform each exercise for 40 seconds and rest for 20 seconds alternating between exercises to create a circuit and rest 3-4 rounds.
Check out this video to sample some of the moves, don’t be shy give it a try and let me know how you get on.