We designed the sessions below to last about 20 minutes, but feel free to extend them to 30 minutes if you feel comfortable enough.

Rowing session to work your abs

00:00:00 to 00:05:00: Warm-up on the rower, low resistance 

00:05:00 to 00:06:00: Set up at a moderate pace and medium resistance 

00:06:00 to 00:07: 00: CRUNCHES-Lie down on your back. Stretch out your legs and lift them until they are straight above you at a 90 degree angle with your upper body. Lift your shoulders off the ground and try to touch your feet with your hands. Bring your upper body back to the ground. Repeat.

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

00:08:00 to 00:09:00 : PLANK-Get into a plank position, holding your body up on your forearms and toes. Now move your right arm onto the palm of your hand. Do the same with the left side. Bring your right arm back onto your forearm, then same with the left. Repeat. Remember to keep your body aligned while you’re going up and down.

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

00:10:00 to 00:11:00 : SIDE PLANKS-Lie down on your side. Like a regular plank, get into position on your toes and the forearm of the side you’re lying on. Raise your upper leg until it’s parallel to the ground, and bend it. Make sure the rest of your body (neck, shoulders, hips and legs) remains aligned. Hold it for 1 minute.

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

00:12:00 to 00:13:00 : SIDE PLANKS-Repeat the same movement as before but 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, bend your knees at a 90 degree angle and lift your feet until your calves are parallel to the floor and your thighs and hips are also at a 90 degree angle. Place your hands behind your head. With your right elbow try touching your left knee, and then try touching your right knee with your left elbow. Repeat. Be careful not to jerk your body up but use your abs to pull your upper body up.

00:15:00 to 00:20:00 : Active recovery on the rowing machine (at low speed)

Rowing session to work on your legs

00:00:00 to 00:05:00 : Warm-up on the rowing machine

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

00:06:00 to 00:07:00 : SQUATS -Stand up, legs shoulder width apart, hands in front of you. Bend your legs as if you were going to sit down. When your knees are at a 90 degree angle, go back up, while pushing into your heels.

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

00:08:00 to 00:09:00 : LUNGES Level 1): Stand up, legs shoulders width apart. Bring your right foot forward and start bending your legs. Go down until your left knee nearly touches the ground. Stand back up and bring your right leg back in the starting position. Repeat with your left leg. 

If you want to try a harder exercise- JUMPING LUNGS (Level 2): The movement is the same as a classic lunge, except you jump to get back to your initial position (while changing legs).

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

00:10:00 to 00:11:00 : DEADLIFT - Strand up, legs apart at hip width, toes should face slightly outward. Grab a dumbbell in each hand and lower your body until the dumbbells are at ankle height. Make sure your neck, back and hips are always straight and aligned. Your calves are static and only your glutes should move backwards when you lower yourself. 

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

00:12:00 to 00:13:00 : JUMPING JACKS-Stand up, feet together, arms along your body. Jump up and simultaneously, spread your legs to the side and arms out and above your head. Come back to the initial position. Repeat.

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

00:14:00 to 00:15:00 : JUMPING SQUATS- Essentially the same movement as a regular squat. The only difference is that as you go back up, you should do it jumping.

00:15:00 to 00:20:00 : Active recovery on the rowing machine (at low speed)

Rowing session to work on your 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 : PUSH UPS -(Level 1): Lie on your front. Put your arms at the same width as your shoulders. Place your palms against the floor and balance yourself on your toes. Bend your elbows and bring your chest down towards the floor without touching. Push yourself back up. If you’re a beginner, you can balance your body on your knees rather than your toes.

If you want to try a harder exercise - TRICEP PUSH UPS (Level 2): Instead of having your hands at shoulder width, bring them together. The movement remains the same as before.

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

00:08:00 to 00:09:00 : PUSH UPS

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

00:10:00 to 00:11:00 : PUSH UPS

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

00:12:00 to 00:13:00 : PUSH UPS

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

00:14:00 to 00:15:00 : PUSH UPS

00:15:00 to 00:20:00 : Active recovery on the rowing machine (at low speed)


Pairing a cardio workout with some muscle building exercises, will help you work on your endurance and your strength. Keep these interesting by pairing your cardio training with your favourite strengthening exercises.