It’s important to balance your workouts by incorporating cardiovascular exercise. If you’re looking for a change in your existing routine, you can get your heart pumping with this treadmill and rower cardio workout! Visit our blog page as we release a new workout every week!

Workout Space: 4th Floor

Equipment Needed: Treadmill & rower

Run/Walk on Treadmill

1. 0-5min: warm-up pace RPE 3-6

2. 5-20 min: steady state  RPE 5-8

3. 20-27min: Interval alternate 30 seconds hard work RPE 7-10 with recovery RPE  4-6

4. 27-30min: cool down walk/run RPE 3-6

Rower Intervals

1. Row 200 meters.

2. Do 10 push-ups.

3. Row 200 meters.

4. Do 10 push-ups.

5. Row 200 meters.

6. Do 10 push-ups.

7. Row 100 meters.

8. Do 10 push-ups.

Core/Stretching:

1. Plank – 2 x hold 1 min.

2. Assisted leg Raises – 2 x 15 reps

3. Trx Wide Stance Hip Hinge with Shoulders Opening – 1 x 15 reps

4. Hip crossover – 1 min. each side