Sweat Into Summer Shape: Part 2

Sweat Into Summer Shape: 3 Part Series

Part 2: Row Intervals that Deliver a Full-Body Burn

Maria Sollon, MS, CSCS, PES

Welcome back to Sweat Into Summer Shape: a fiery 3-part Total Gym series designed to boost cardio, build strength, and make your workouts anything but boring.

Part 2 is all about the row. This interval-style workout taps into full-body strength and cardio conditioning using your Total Gym Rower. It’s designed to torch calories, build stamina, and deliver serious results.

Missed Part 1? Check it out here.  It’s a low-impact cardio circuit that takes your workout on and off your Total Gym for a full-body sweat. Pair it with this rowing routine on non-consecutive days or stack them when you want to turn up the heat.

If you’re ready to elevate your endurance, build lean muscle, and break a serious sweat, the Total Gym Rower is your new best friend!

Why Rowing?

Rowing isn’t just cardio, it’s total-body conditioning. You work your legs, engage your core, and power through with your upper body in a continuous, fluid motion. Plus, the pace is 100% in your control, making it a great fit for any fitness level.

Let’s break down what makes rowing so powerful:

• Total-Body Burn: Legs push, core stabilizes, arms pull; it’s cardio + strength in every stroke.
• Low Impact, High Return: Easy on your joints, tough on your muscles.
• Scalable: Sprint or cruise; you set the tempo.
• Results: Improved posture, stronger back, better stamina.

Stay consistent, strive to improve, and the results will follow.

Row Smarter, Not Harder

The key to getting lasting results is consistency.  Working out hard is commendable, but be careful not to over-do it.  Instead, push yourself while staying within your limits.  Aim towards consistency and continued improvement.  Here’s how to make your rowing workouts count:

• Use Intervals: Alternate speed bursts with recovery to increase your heart rate and challenge endurance.
• Engage Your Core: Don’t just pull with your arms, drive through your legs and stabilize through your torso.
• Breathe With Rhythm: Inhale on the return, exhale on the drive. This will help maintain a steady, controlled.

Row Internal Workout

The Row Interval Workout routine is grouped into three 3-minute interval segments then followed by a core finisher to drive the workout home.  You will challenge your entire body with a fierce cardio burn that is efficient and low impact.

Goal: Boost cardio, engage full-body strength, and sweat efficiently in under 20 minutes.
Equipment: Total Gym Rower, timer APP for efficiency
Intensity: Moderate to High (adjust pace + incline to your fitness level)

Directions:

• Complete your own warm-up and cooldown stretches.
• Circuit: Perform 3 segments of Row Intervals in 3-minute blocks (9 minutes total).
• Conclude the workout with a 60 sec Core Finisher.
• Maintain continuous motion throughout the workout.
• Repeat the entire flow twice for a 20-minute session.
• Short on time? One round still delivers!

Warm-Up: (2 min)

• Light rowing to wake up your muscles
• Focus on your stroke rhythm: Legs > Core > Arms
• Keep it easy and steady

Circuit: Row + Strength Intervals (10 min)

Perform the following in a circuit format.

* Repeat the interval segments for as many rounds as your time permits. *

Cool-Down (2–3 min)

• Gentle rowing followed by a few stretches
• Focus on breathing and bringing your heart rate down
• Option: hamstring stretch, spine twist, or seated chest opener

Pro Tips:

• Adjust incline for your fitness level: higher = more resistance.
• Focus on form over speed: smooth, consistent strokes are key.
• Turn on your favorite tunes and enjoy the row!

Add to Your Routine

Pair this with Part 1’s cardio circuit, or weave it into your regular routine to stay strong all summer.

Next up:
You’ve built the rhythm — now get ready to bring the fire. Part 3: Strength + Cardio Intervals is coming in hot.

Stay strong, stay steady and keep sweating into summer shape!

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media