Interval Pyramid Rowing Workout - Intermediate | 15 Minutes
Ready to move up from a beginner level workout? We have this 15-minute rowing workout to build strength and stamina? Look no further than this interval pyramid workout with Sunny Trainer, Dana Simonelli. Follow along as Dana walks you through each interval, increasing stroke rate and pushing you to your limits.
Workout Length: 15 Minutes
Workout Level: Intermediate
Product Used: SF-RW522017BLU
Trainer: Dana Simonelli
00:00 Intro
0:31 Warmup: Start with an easy row for 2 minutes to warm up your muscles and get ready for the workout ahead.
Workout: The workout consists of a pyramid of intervals, starting with short bursts of high-intensity rowing and gradually increasing in duration.
2:25 Interval 1: Increase stroke rate for 15 seconds, followed by 15 seconds of recovery.
2:55 Interval 2: Increase stroke rate for 30 seconds, followed by 15 seconds of recovery.
3:40 Interval 3: Increase stroke rate for 45 seconds, followed by 15 seconds of recovery.
4:41 Interval 4: Increase stroke rate for 60 seconds, followed by 15 seconds of recovery.
5:55 Interval 5: Decrease stroke rate back to 45 seconds, followed by 15 seconds of recovery.
6:55 Interval 6: Decrease stroke rate back to 30 seconds, followed by 15 seconds of recovery.
7:40 Interval 7: Decrease stroke rate back to 15 seconds, followed by 30 seconds of recovery.
8:25 Interval 8: Increase stroke rate for 15 seconds, followed by 15 seconds of recovery.
8:57 Interval 9: Increase stroke rate for 30 seconds, followed by 15 seconds of recovery.
9:40 Interval 10: Increase stroke rate for 45 seconds, followed by 15 seconds of recovery.
10:41 Interval 11: Increase stroke rate for 60 seconds, followed by 15 seconds of recovery.
11:57 Interval 12: Decrease stroke rate back to 45 seconds, followed by 15 seconds of recovery.
12:57 Interval 13: Decrease stroke rate back to 30 seconds, followed by 15 seconds of recovery.
13:40 Interval 14: Decrease stroke rate back to 15 seconds, followed by 15 seconds of recovery.
14:12 Interval 15: Increase stroke rate for 60 seconds, followed by a cool down.
15:15 Cooldown:
Finish off the workout with a cool down, rowing at an easy pace for 1 minute.
This 15-minute interval pyramid rowing workout with Sunny Trainer, Dana Simonelli is perfect for intermediate rowers looking to build strength and endurance. Follow along with the detailed timestamps and push yourself to your limits.
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FITNESS EQUIPMENT USED
✔️ Hydro + Dual Resistance Smart Magnetic Water Rowing Machine: SF-RW522017BLU
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Пікірлер: 810
Absolutely great work
Excellent work
Dana is absolute the greatest! Thanks for cheering us along the way! No excuses!! ❤
@SunnyHealthFitness
10 ай бұрын
We are so glad you enjoyed the video! Keep it up!!
Amazing work
Outstanding keep it up
Amazing work out
Fantastic workout
Great and useful workout
Simply amazing content as always
Great work
Excellent workout
Outstanding keep it up 💪
Amazing video
Great and useful work out good job
Outstanding work
Very helpful work out
Thanks for sharing another great video 😍
I only had 15 minutes! No chatter! Perfect! Thanks!!
@SunnyHealthFitness
3 ай бұрын
You're so welcome! 😊
Very good work
Outstanding
Outstanding work keep it up 👏
Amazing exersices
Simply perfection at it's peak 💕
Great video
excellent workout
Good work 👏
Great workout
Great job
Love starting the day doing this routine. So good, thanks for sharing!
@SunnyHealthFitness
Ай бұрын
You're so welcome! Keep up the amazing work! 💪
Outstanding work keep it
Nice workout 💪💪💪
Simply amazing content as always ❤❤❤
Outstanding work keep it up 👍
Fantastic workout 👏
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Very nice and beautiful exercise
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Loved the pyramid type of work out.
Excellent
Great rowing machines
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Fantastic tips of exercise
This was a good burn thank you
Excillent workout👍👍
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Nice work
Thanks for cheering us along the way! No excuses!! ❤
@ghulamhussain154
9 ай бұрын
Good
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Amazing😊
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Amazing 😍
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Outstanding keep it up 👍
Lovely 😍 work
Thanks for sharing
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Amazing
Out standing i love your videos.
Very informative
Outstanding 👍
Outstanding 😊
Thank for cheering us along
@SunnyHealthFitness
4 ай бұрын
Of course! 😊
Wow amazing
Sweet and simple HIIT that makes you sweat. Definitely doable everyday. Thanks!
@SunnyHealthFitness
2 ай бұрын
Thank you so much for your feedback! 🤗🤗 We are happy you enjoyed the workout!
Wonderful
Good job ❤❤
Simple and great