Designed by Elite Personal Trainer, Leslie Davis
If you’re looking for a quick, efficient, and effective workout to fit into your busy schedule, look no further! This 20-Minute Full Body Blast combines the power of rowing with a series of targeted exercises designed to work every major muscle group. Whether you’re a beginner or a seasoned athlete, this routine will help you build strength, endurance, and flexibility.
The Rower: Kickstart Your Workout
The rowing machine is a fantastic tool for getting your heart rate up and working both your upper and lower body. Here’s how to make the most out of your 5-minute rowing session:
- Set the Vent on 7: This setting provides a good balance of resistance and speed.
- Put the Meter Reading Up: This will help you track your performance.
- Focus on Your Stroke Rate: Aim to keep your rate at 26 strokes per minute (spm).
- Monitor Your Time for 500 Meters: Strive to complete 500 meters in under 3 minutes.
Proper Rowing Technique
The Exercises
After your rowing session, dive into these exercises to target different muscle groups and enhance your overall fitness.
Lateral Lunges
Strengthen your quads, glutes, and inner thighs. Remember to switch legs and repeat.
x 20 reps per leg
Lateral Shoulder Raises
Using weights of your choice, lift your arms to shoulder height to work your deltoids.
x 20 reps
Pushups
Modify as needed. Regular pushups target your chest, shoulders, and triceps.
x 15-20 reps
Plank Hold to Plank Hip Drops
Hold for 20 seconds, then drop your hips side to side for 20 reps. This engages your core and obliques.
Side Plank Hold to Plank Hip Drops
Hold for 10 seconds on each side, then perform hip elevations for 10 reps each. This targets your obliques and stabilizes your core.
Lateral Leg Lifts (Top Leg)
Lift your top leg up and down, using ankle weights if desired, to work your hip abductors.
x 20 reps per leg
Lateral Leg Lifts (Bottom Leg)
Switch legs and repeat, targeting your inner thighs.
x 20 reps per leg
Russian Twists
With a weight of your choosing, twist side to side to engage your core and obliques.
x 20 reps
Seated Shoulder Press
Using weights, press overhead to strengthen your shoulders and upper arms.
x 20 reps
This 20-Minute Full Body Blast is designed to give you a comprehensive workout in a short amount of time. It’s perfect for fitting into a busy day and ensures you hit all major muscle groups. Remember to focus on form and control to get the most out of each exercise. Happy training!
Meet Elite Personal Trainer Leslie Davis
Leslie Davis is a graduate of U.C. Irvine with continuing education leading to Trainer certifications with IDEA, AFAA, ACE, and NASM and is currently certified with NESTA in personal training and nutrition. After 40 years in the fitness industry, Leslie has coached Olympians, stroke victims, post hip, knee, and back surgery patients, has prepped clients for the West Point Boot Camp competition, and more. She has brought success to members seeking improvement in multiple aquatic sports and court sports. A successful world-class athlete winning 7 World Championships in the 42-mile Molokai to Oahu Outrigger Canoe Race, Leslie brings a deep understanding of balancing work with rest and proper nutrition.
