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30 min Bootcamp: 50/50

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30 min Bootcamp: 50/50

30 min Bootcamp: 50/50

Originally aired 4/3/25

Adrian Williams

Rowing

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Strap-in and join Adrian in this full-body workout that splits your bootcamp in half with high intensity intervals on the Row and strength-building moves on the mat. This efficient and challenging bootcamp will take your confidence to the next

Explicit

Subtitles: EN

Equipment

  • Light Dumbbells
  • Medium Dumbbells
  • Workout Mat
  • Rowing machine

Featuring music by

Usher, Ludacris, Missy Elliott, Pharrell Williams

Playlist

  • Glasgow Underground 2023

    Somebody That I Used To Know (feat. Simon Ellis)

    James Cole, Kevin McKay, Darcey, Simon Ellis
  • Pump It Up

    Pump It Up

    GotSome
  • Headnoise (Get Hype)

    Headnoise (Get Hype)

    Dope Earth Alien, Martin Ikin
  • Faded

    Faded

    LOOP, ECHO
  • Use Somebody

    Use Somebody

    Arodes, Redd
  • Players (DJ Saige Remix)

    Players (DJ Saige Remix)

    Coi Leray, Busta Rhymes
  • Release Therapy

    Money Maker (feat. Pharrell)

    Ludacris, Pharrell Williams, Pharrell
  • Miss E... So Addictive

    Lick Shots

    Missy Elliott
  • The Documentary

    Put You On The Game

    The Game
  • Confessions (Expanded Edition)

    Bad Girl

    Usher

Playlist

  • Glasgow Underground 2023

    Somebody That I Used To Know (feat. Simon Ellis)

    James Cole, Kevin McKay, Darcey, Simon Ellis
  • Pump It Up

    Pump It Up

    GotSome
  • Headnoise (Get Hype)

    Headnoise (Get Hype)

    Dope Earth Alien, Martin Ikin
  • Faded

    Faded

    LOOP, ECHO
  • Use Somebody

    Use Somebody

    Arodes, Redd
  • Players (DJ Saige Remix)

    Players (DJ Saige Remix)

    Coi Leray, Busta Rhymes
  • Release Therapy

    Money Maker (feat. Pharrell)

    Ludacris, Pharrell Williams, Pharrell
  • Miss E... So Addictive

    Lick Shots

    Missy Elliott
  • The Documentary

    Put You On The Game

    The Game
  • Confessions (Expanded Edition)

    Bad Girl

    Usher

Class plan

  • warmup

    Warm Up

    2 Movements

    3 min

  • caesar

    Rowing

    12 Movements

    12 min

  • full_body

    Full Body

    37 Movements

    15 min

Body activity

Body Activity

Glutes

14%
Tertiary muscle group

Quads

13%
Tertiary muscle group

Hamstrings

12%
Tertiary muscle group

Core

10%
Secondary muscle group

Obliques

9%
Secondary muscle group

Other

42%
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30 min Bootcamp: 50/50 | Peloton Rowing Classes

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