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20 min Intervals Row

20 min Intervals Row

Originally aired

Alex Karwoski

Rowing

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More info

Increase your strength and endurance in this interval based row. Expect a wide range of efforts followed by moments of active recovery.

Explicit

Subtitles: EN

Equipment

  • Rowing machine

Featuring music by

Ariana Grande, Swedish House Mafia, Toto, I See MONSTAS

Playlist

  • yes, and? (remixes)

    yes, and? (The Blessed Madonna's Godsquad Mix)

    Ariana Grande, The Blessed Madonna
  • Heaven Takes You Home (Extended Mix) (feat. Connie Constance)

    Heaven Takes You Home (Extended Mix) (feat. Connie Constance)

    Swedish House Mafia, Connie Constance
  • Heart Vacancy

    Heart Vacancy (DJs From Mars Remix)

    The Wanted

Playlist

  • yes, and? (remixes)

    yes, and? (The Blessed Madonna's Godsquad Mix)

    Ariana Grande, The Blessed Madonna
  • Heaven Takes You Home (Extended Mix) (feat. Connie Constance)

    Heaven Takes You Home (Extended Mix) (feat. Connie Constance)

    Swedish House Mafia, Connie Constance
  • Heart Vacancy

    Heart Vacancy (DJs From Mars Remix)

    The Wanted
  • Messiah EP

    Messiah (Dirty South Remix)

    I See MONSTAS, Dirty South

Class plan

  • warmup

    Warm Up

    6 Movements

    5 min

  • caesar

    Rowing

    13 Movements

    14 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Glutes

13%
Tertiary muscle group

Hamstrings

13%
Tertiary muscle group

Quads

13%
Tertiary muscle group

Core

9%
Secondary muscle group

Hips

9%
Secondary muscle group

Other

43%