Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
20 Min Rowing Intervals (Cycling Option)
Equipment: Rower
Sub the rower with a cycling bike if you’d like for this workout.
Whether you’re a beginner rower, an expert, or anywhere in between, this rowing machine interval workout is for you. Designed for all levels, the interval style will allow you to work on your form, and with resistance increasing as you go, you’re really going to challenge each push (NOT pull… surprised by that? It’s all explained in the class). As a bonus, you have the option to finish it all up with a 10-minute progression-style calisthenics series to maximize the burn. Get on and row the distance!
- Class Type: Body Sculpt / Killer Cardio
- Trainer: Fred
- Date: November 22, 2020
- Length: 32:36
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 7 days!
No credit card required,
with over a hundred classes,
and new ones added each week
Other Classes You Might Like
Total Body Treat in 20
This is one of the best HIIT workouts I’ve seen, so you’re in for a total body treat. It consists of compound strength training exercises, alternating with some of the top plyometric exercises to compliment your muscle building and continue fat burning for hours after the workout.
Expect max calorie burn in this short 20 minute at home HIIT workout. Let’s hiit it!
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
Weights with AJ
Pure lifting, pure strength, pure fun! This 60-minute online weight training workout will work all your major muscle groups with an emphasis on form. AJ sets you up for success at any fitness level, and this will be a great class to add to your weekly routine. (Pro tip: Test yourself the first time, and again after a month and check out your progress!) DON’T BE AFRAID TO GO HEAVY with your weights! How heavy is heavy? Your goal is to lift 8-10 reps to gain muscle, and 10-15 reps for muscle maintenance, so grab those heavy dumbbells and a medium as a backup. Let’s pump, Pump, PUMP IT UP!
Dance Fever 3D: WATER
Ya know what water does y’all? It flows… smoothly, yet often so powerfully that it can carve a path through rock. That’s how you’re gonna feel after this one… like your moves are flowin’ and your mind & body are almighty powerful! This is video #3 in the 30 Day Dance Fever 3D program. This super fun online dance cardio workout is complimentary for All Access Pass Holders to have forever access to, and if you’d also like access to the complete program (which includes the “How-Tos” behind the 30 Day Training, a private Facebook group, the lead dancer’s nutrition tips, and more), go to https://www.studiosweatondemand.com/dancefever3D now!
HIIT + Pilates
If you love fusion workouts like us, you’ll love this “Pilardio” (you know: Pilates+Cardio) mashup workout. This HIIT-Pilates combo class kicks off with a body-weight HIIT segment with 10 exercises that you’ll sweat through two rounds of. Then cool it down on the mat with a lower-intensity Pilates session where Sam guides you through 15 of her favorite core-strengthening and body-lengthening moves. Hit play for this can’t-miss combo!
