Rowing Machine
quadriceps
hamstrings
glutes
back
shoulders
A full-body cardio workout that mimics rowing a boat, engaging the legs, back, and arms.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
Equipment Required
rowing machine
Cable Crossovers
chest
A cable machine exercise where you bring the handles together in front of your body to isolate the chest muscles.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
cable machine
Ab Wheel Rollout
rectus abdominis
transverse abdominis
lower back
A challenging core exercise where you extend and retract using an ab wheel, engaging the entire core.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
ab wheel
Hamstring Curl
hamstrings
A machine-based movement where you curl your legs towards your body to target the hamstrings.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
leg curl machine