Rowing Workouts: Fourth of July Workout

Updated June 27, 2019

Need a Fourth of July workout?  Try these.  Plenty of meters, but you’ll also get in and out fast, and sweaty.  Here we offer you two versions, pick the one that best fits your fitness level and how hard you want to work.  And, in the spirit of independence, you can choose whether you want to do this on the rowing machine, SkiErg or BikeErg (double the meters if you choose the BikeErg).

If you’re doing this outside of the 4th of July season, just change that warmup to 2000 meters and you’re good.  By the way, you should be working hard on the cardio intervals of the main workout.  Keep it in that 70-80 percent effort range of “you can talk but you’d rather not.”

Sparkle With Glory: Fourth of July Workout A

1776-meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

Then do 3-5 rounds of:

76-calorie row

7 burpees

6 manmakers

Or scale the workout to make it easier and more inclusive:

Sparkle with glory: Fourth of July Workout B

1776 meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

Then do 3-5 rounds of the following:

776-meter row, ski or bike

7 push-ups

6 squats

7 jumping jacks

6 sit-ups

DONE!

Get 11 free rowing workouts

Want more workouts like this? Download our FREE #GetFlywheelFit workout set to burn fat and build strength in 25 minutes or less. Do them at home, at the gym, or with your rowing class.  However you do it, you’ll get in, get out, and get on with your day.

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