Rowing, Cardio, and Strength

by Mary Ellen Coffey
 
There are endless safe and effective ways to get a great workout on the rowing machine. When you go to the gym however, nine times out of ten you'll see people rowing incorrectly. There is a technique to it, and unlike the treadmill, elliptical, or stationary bike you can't just jump on the rower and row. Well you can, but you won't be getting the most from your workout.
 
And since you're going to exercise anyway you might as well do it in a way that is most beneficial to you. You can learn how to row the correct way, and you won't waste your time at the gym.
 
With a rowing workout you can either stay on the rower and row continuous, or you can interval your workout by rowing for a set amount of time and resting for a set amount of time. Another way is to row for a set amount of time, get off to do some other exercises, then get back on the rower, and repeat that circuit for a specific amount of time.
 
Here's one I recently did that was challenging, but reasonable and doable. Adjust the workout to your current fitness level, and burn tons of calories while improving your cardiovascular system and building strength within your body. Much like the kettlebell swing you're working many muscle groups at once, so if efficiency is part of your motivation then give these workouts a try!  
 
Warm up with pick drills and light rowing for approx 5 minutes
Workout:
Row 5 minutes
10 kettlebell swings and 5 goblet squats
rest 15 to 60 seconds
Repeat six times for a total of 30 minutes on the rower

Here's another one I tried:
 
Warm up with pick drills and light rowing for approx 5 minute
Workout:
Row 5 minutes
5R/5L kettlebell rack reverse lunges
rest 15 to 60 seconds
Repeat six times for a total of 30 minutes on the rower