Do the routine 2 or 3 times a week, and never on back-to-back days. If you lift to cross-train, give yourself a buffer day between the weights and speed work so your legs are fresh.
How To Do It
For every stroke on the rower, think, “Legs, core, arms.” Push powerfully into heels to begin the motion, engage core as you pull, then finish with handle at chest, leaning slightly back.
Know Your Max
In your first week of workouts, move at a steady, methodical pace to dial in form and build up your cardiovascular endurance. In the weeks following, use a stopwatch and focus on shaving seconds off your total time.
Get Even Faster
This workout should never feel easy. If it starts to, give yourself less recovery time for your intervals. Cut it down to 45 seconds of rest during the first set, and just 2½ minutes for the second set.
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