Updated Sep. 25, 2018
Today’s rowing and kettlebell workout at the UCanRow2 Bodyshop. All you need is a rowing machine and a kettlebell and you’re good to go sweat! Makes it easy to hold on to the rower at the gym, too. We know what it’s like to work out at a gym where you can’t leave a machine for fear someone else will come and grab it.
[Need to find an erg near you? Concept2 has a list here.]
This is also a great kettlebell workout to use with groups of varying fitness levels. Adjust the effort on the rowing machine and the weight of the kettlebells and voila!
Pretty much anyone can work out at a higher level of intensity – whatever that looks like FOR THEM – for 20 minutes. And the health benefits of that kind of higher-intensity training are numerous, particularly as we age.
Want more workouts like this? Check out out Workouts Page. Or, for a set of free fat-burning, strength-building low impact workouts you can do in 25 minutes or less grab our FREE #GetFlywheelFit workout set.
Swing it out #2 rowing and kettlebell workout
Swing it out #2 rowing and kettlebell workout
For variety, mix in rounds on the SkiErg or BikeErg (double the meters on the BikeErg).
Whenever it says “1x” below it means single-handed moves. You will count those as 5 times on the left and 5 times on the right.20-minute AMRAP (As Many Rounds As Possible)
Row / SkiErg 500m (BikeErg 1000m)
5 two-handed KB swings
5 single-handed KB swings
5 two-handed upright rows
5 single-handed upright rows
5 single-handed cleans
5 single-handed snatch
5 goblet squats
For Further Reading:
How to Generate More Power on the Rowing Machine
Try a Home Rowing Machine Workout that Works
Done-for-You Rowing Workout Programs #MeterMonster and #FlywheelFrenzy
Questions? Comments? Workout results? Post them in the comments below, we’d love to hear your feedback!