TARGET
MUSCLES*:
latissimus dorsi,
erector spinae,
biceps brachii,
quadriceps,
gastrocnemius
SET UP:Sit on the
rowing machine
with your feet
secured, legs bent,
and hands holding
the bar with an
overhand grip as
shown.
ACTION:Push
through your
heels to extend
your legs. As you
move, pull the
bar towards your
chest, leaning
rearward from the
hips and keeping
your elbows tight
to your sides,
then extend
your arms as you
bend your legs
to draw yourself
back towards
the machine’s
flywheel. Repeat
for 500 meters.rowing machine
If you don’t have a
rowing machine,
run on a treadmill
for 400 metres.
*LET’SBEHONEST:
ROWING IS SUCH
AN AMAZING
FULL-BODY
WORKOUT THAT
WE COULDN’T
LIST ALL OF
THE MUSCLES
INVOLVED. JUST
KNOW THAT IT’S
A GREAT EXERCISE,
ALL RIGHT?TRAINER’S TIP:
they have suffered
through together,
then they all get to
celebrate together at
the end of it.” Centres
sometimes post
members’ times and
accomplishments in
the gym and online,
which furthers the
sense of community
and encourages
adhesion to the
programme.
TURN THE
PAGE FOR
MORE.oxygenmag.com.au | JULY/AUG 2015 | 141Training