Give This Extremely Difficult 5-Minute Rowing and Core Exercise a Go!

The rower is one of our favorite cardio equipment since it is able to serve as one of the most dependable techniques of increasing your heart rate to its maximum potential. However, there is more than one way to utilize a rowing machine, as our trainer Kurt Ellis demonstrated to us with this intense exercise that only lasted till five minutes.

It is possible to use the rower in the manner in which it was intended to be used, which is to say that you should sit on the seat, gain a hold on it, then drive with your legs while pulling back on the handle to simulate the draw of an oar through water. In order to continue for stroke after stroke, this will be a task that requires you to use your entire body. Alternately, you may give your core some work by using the seat as a movable anchor for your feet while keeping your hands planted on the floor. This provides you with the opportunity to train your core. You will find yourself in a plank position as a result of this, and because the seat has a permanent track, you are in an excellent position to perform knee tucks, which is an excellent workout that challenges core stability.

Ellis developed a technique that incorporates knee tucks and the rowing machine into a single workout. Following the rowing activity, you will immediately transition into the core movement. You will row at an all-out sprint, or as hard as you are able to manage. That active rehabilitation is not going to be a simple chore, especially considering that you will be responsible for maintaining the perfect form during the process.

In the end, the pace of this workout will be determined by you. while you row at a quicker pace, you will be able to complete more rounds in the allotted five minutes while utilizing the AMRAP style. One thing to keep in mind is that you should not prioritize form above speed.

AMRAP Workout for Rowing to Core Positions
Beginning on the rower, pull for a distance of two hundred meters as soon as you can. It is imperative that you immediately transition to the knee tucks on the rowing machine. This involves turning around on the machine, resting your hands on the floor, and positioning your feet on the rower’s seat. After this, you should drive your knees up to your chest.

Rowing Machine for 200 meters

Rowing Machine Knee Tucks, 10 repetitions