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1. Sit upright on the rower seat with feet strapped in.

2. Reach forward and bend the knees to grab the handles, keeping a flat back and leaning forward slightly.

3. Engage your core and keep your chest up as you press through the feet to extend the legs.

4. Lean back until you feel the core engage, then pull the handle to just above the belly button.

5. Straighten the arms, hinge forward with the body and bend the legs to return to the starting position.

6. Repeat until you have hit the desired number of calories.