These row machine workouts will work best for your cross training days
| Updated: Nov 26, 2018, 17:14 IST
Cross-training is an important exercise routine which helps keep your body fit. Only giving your legs exercise isn't good enough for your body, which is where cross-training steps in. “Cross-training is important to prevent injury and strengthen the muscles you don’t use on the bike,” says Alex Silver-Fagan, certified personal trainer. “Your anterior body (like your chest) is hunched forward on a bike, and rowing opens these muscles up while strengthening the posterior side of the body (like your back and the back of your legs),” Silver-Fagan says.
“You use 80 percent of your muscles when rowing, namely your legs, the largest muscles in your body.” Here are three rowing machine exercises suggested by Alex to help make you a stronger athlete.
Workout for Speed:
100m row, 30 seconds of rest, repeat 5 times150m row, 45 seconds of rest, repeat 5 times200m row, 60 seconds of rest, repeat 5 times2 minutes of rest200m row, 60 seconds of rest, repeat 5 times150m row, 45 seconds of rest, repeat 5 times100m row, 30 seconds of rest, repeat 5 times
Workout for Endurance:
1-minute row, 30-second rest: Hold drive position (a.k.a. seat at back of machine with legs straight) and do arm strokes while resting
2-minute row, 60-second rest (30 seconds true rest; 30 seconds holding drive position at back of machine doing arm strokes while resting)3-minute row, 90-second rest (30 seconds true rest; 30 seconds holding drive position at back of machine doing arm strokes while resting; 30 seconds of just leg strokes: arms stay straight, straighten and bend legs)4-minute row, 2-minute rest (60 seconds true rest; 30 seconds holding drive position at back of machine doing arm strokes while resting; 30 seconds of just leg strokes: arms stay straight, straighten and bend legs)5-minute row
Workout for Full-Body Cross Training:
5-minute easy row warm-up10 pulls; 5 push-ups + 5 V-ups. Repeat 2 more times.20 pulls; 10 reverse lunges + 10 squat jumps. Repeat 2 more times.30 pulls; 10 burpees. Repeat 2 more times.30-second row; 30-second plank hold off the rower. Repeat 5 times.Cool down
“You use 80 percent of your muscles when rowing, namely your legs, the largest muscles in your body.” Here are three rowing machine exercises suggested by Alex to help make you a stronger athlete.
Workout for Speed:
100m row, 30 seconds of rest, repeat 5 times150m row, 45 seconds of rest, repeat 5 times200m row, 60 seconds of rest, repeat 5 times2 minutes of rest200m row, 60 seconds of rest, repeat 5 times150m row, 45 seconds of rest, repeat 5 times100m row, 30 seconds of rest, repeat 5 times
Workout for Endurance:
1-minute row, 30-second rest: Hold drive position (a.k.a. seat at back of machine with legs straight) and do arm strokes while resting
2-minute row, 60-second rest (30 seconds true rest; 30 seconds holding drive position at back of machine doing arm strokes while resting)3-minute row, 90-second rest (30 seconds true rest; 30 seconds holding drive position at back of machine doing arm strokes while resting; 30 seconds of just leg strokes: arms stay straight, straighten and bend legs)4-minute row, 2-minute rest (60 seconds true rest; 30 seconds holding drive position at back of machine doing arm strokes while resting; 30 seconds of just leg strokes: arms stay straight, straighten and bend legs)5-minute row
Workout for Full-Body Cross Training:
5-minute easy row warm-up10 pulls; 5 push-ups + 5 V-ups. Repeat 2 more times.20 pulls; 10 reverse lunges + 10 squat jumps. Repeat 2 more times.30 pulls; 10 burpees. Repeat 2 more times.30-second row; 30-second plank hold off the rower. Repeat 5 times.Cool down