Combined Row and Strength Training (+ Video Tutorial) – The Fitnessista

A combination of rows and strength exercises that you can do at home or at your next gym. Our favorite rower for our home gym is here.

Hello friends! Happy Monday! How does the morning go so far? I hope you had a wonderful week! We finished decorating (just need the tree), had a great dinner at Vivace, and got together with some friends. It was rainy and beautiful here too. Hope you had a great weekend too!

For today’s post, I wanted to pay tribute to a piece of fitness equipment we’ve added to our home gym that we absolutely LOVE, the Aviron. (<— that's my affiliate link and they're having a Black Friday promotion right now. It's their only sale this whole year. You can check out my full Aviron review here. Since we added it to our routine in, it was so amazing rowing at home, especially since we can stream Amazon, Netflix, Hulu and play games. I watched half Les Misérables a great cardio workout.

My all-time favorite way to use the rower is for combined strength and cardio. I’ll do sprints or rower exercises and alternate with total body strength training movements. It’s also amazing that you can use the seat almost like a Pilates reformer; I will often use it for sliding side slopes and pikes.

Here’s a workout I’ve been enjoying lately. Give this a shot at home or at your next gym. As always, talk to a doctor before making any fitness or nutrition changes. Modify as needed and respect your body.

Combined row and strength exercise

You’ll complete three laps of each circuit, separating each circuit with a rowing drill that will get your heart rate up and give you a great sweat.


Rowing warm-up 5-7 minutes

Use this time to fine-tune your form, focus on your breathing, and train your mindset to be great in the game. Play a song that moves you.

Circle 1:

Biceps curl up press x 10

Starting position: Stand with your feet shoulder-width apart, holding dumbbells by your sides.

Biceps Curl: Curl the weights toward your shoulders, keeping your elbows close to your body.

Air press. Press the weights overhead, fully extending your arms.

Return. Lower the weights to shoulder height, then lower to the starting position.

Repetition. Complete 10 controlled curls and presses.

Goblet squat x 12

Hold dumb. Hold a dumbbell close to your chest with both hands.

Installation of legs. Stand with feet shoulder-width apart.

Squat down. Lower the body by bending at the hips and knees, keeping the chest up.

Depth. If you have mobility, lower down until your elbows touch the inside of your knees.

Stop. Push through the heels to return to the starting position.

Repetition. Perform 12 squats with controlled movements.

Bent Row x 10

Catch dumbs. Hang from your hips, holding the dumbbells in front of you with your arms fully extended.

Line: Pull the weights toward your chest, squeezing your shoulder blades.

Elbows closed. Keep your elbows close to your body during the row.

Lower. Lower the weights with control.

Repetition. Complete 10 slanted rows in the appropriate pattern.

RANGE: 500 meters

Adjustment. Sit on the paddle with your feet braced and grip the handle.

Drive: Push through your legs, then lean back, pulling the handle toward your chest.

Return. Extend your arms, lean forward and bend your knees to return to the starting position.

The distance. Run a total of 500 meters at a consistent pace.

Circle 2:

Sliding Lateral Jump x 10

Stand tall. Place one foot on the paddle and the other foot stationary.

Side slide. Slide the foot on the paddle to the side, bending the knee.

Lang. Lower your body into a side lunge, keeping the stationary knee slightly bent.

Return. Use the slider to pull your leg back to the starting position.

Repetition. Complete 10 jumps on each side.

Overhead triceps extension x 12

Keep silent. Hold a dumbbell overhead with both hands.

The corners are bent. Lower the dumbbell behind your head by bending your elbows.

Expansion. Straighten your arms as you raise the weight back overhead.

Repetition. Complete 12 controlled triceps extensions.

Weighted Hip Raises x 12

lie down Lie on your back with your knees bent and feet flat, keeping your weight on your hips.

Raise the hips. Lift your hips toward the ceiling, squeezing your glutes at the top.

LowerDrop your hips down while maintaining control.

Repetition. Complete 12 weighted hip raises.

30 stroke sprint ROW

Quick shots. Get on the rower and row as fast as you can for 30 strokes.

Powerful Drive. Focus on strong leg motor and quick, controlled arm pulls.

Intensify. Sprint for maximum effort shots.

Circle 3:

Pike on the paddle x 12

Planck’s position. Start in a plank position with your feet on the paddle.

Hip lifting. Raise your hips toward the ceiling, forming an inverted V.

Return. Lower your hips back into a plank position.

Repetition. Complete 12 pix with controlled movements.

Push-ups with leg raises x 12 total

Push-Up position. Start in a plank position.

Click up. Perform a push-up, bending your elbows back 45 degrees.

Leg raise. Lift one leg off the ground, keeping it straight.

Alternative legs. Switch legs with each push-up.

Repetition. Do 12 push-ups with leg raises.

Plank x 45 seconds

Planck’s position. Hold a plank position with your body in a straight line.

Engage Core. Engage your core muscles and maintain a neutral spine.

Duration: Hold the plank position for 45 seconds while maintaining good form.

ROW: 100m sprint

Fast sprint. 100 meters as fast as possible in a row.

Effective shots. Focus on powerful and efficient rowing strokes.

Intensify. Sprint at maximum effort over the intended distance.

Cooldown: 5-7 minutes on a rower

Relax! Breathe, paddle slowly and let your heart rate drop. Do not rush.

Here’s a handy graphic to pin or save to your phone:

and here is a video tutorial.

If you’re not sure how to put all your workouts into a solid plan, you can get my free guide on how to create a workout plan here.

Have a great day and see you soon!


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