This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
I was pretty excited when I saw this workout. I own a rowing machine that I never use and this gave me an excuse to pull it out and dust it off. My rower is different than Carolyn’s. She is using a water rower with a handle that you pull straight back. Mine is a hydraulic rower in which your arms mimic actual rowing. This workout was intense. It has been so long since I rowed that I forgot how it can burn your shoulders and back out. And I had just finished a back workout so I was already fatigued. This spikes your heart rate and continues working your upper body. I looked it up and rowing works your entire posterior chain. I didn’t feel it nearly as much in my lower body as I did in my upper body, but again, that might have more to do with the fact I had just finished about 35 minutes of focused back work.
Rowing Workout is 10:58 minutes (this time does not include the optional 11:38 minute warm up); no stretch. Equipment: rowing machine. The workout is done interval style: alternate 45 seconds of lower intensity rowing with 30 seconds of high intensity rowing. No rest periods. The low intensity intervals serve as active recoveries. The final interval is high intensity and it is 45 seconds. There is a timer in the upper right hand corner of the screen counting down your intervals. There is also a progress bar at the bottom of the screen, counting down the workout time as a percentage.
Caroline looks super cute in this workout. It is set outside in what I assume is her back (or front) yard and she has her shades on. When the workout starts she is wearing shorts and a hoody but halfway through she sheds the hoody. During the second half of this short workout I had to take a few actual 5-10 second recoveries of doing nothing but letting my upper body thaw out after the high intensity intervals! This workout has no stretch so I already had a stretch pulled up on YouTube. Since I Airplay these workouts to my TV, as soon as this workout ended, I just moved to my mat and hit play for a nice stretch.