The Anti-Rower Workout

When team aSweatLife worked out with the DePaul Women’s Rowing team, we offered to take the team through another workout in exchange for working out with us.

The team’s workout was a “fun day” and required us to work in a relay team, getting as far as we could together. We worked in relay teams of three people, each working for 2:00, rowing as hard as possible in that time. We repeated that six total times.

On paper, no biggie. In real life, imagine a workout that’s similar to getting hit by a fitness-bus.

That’s how these ladies always work out. Hard workouts on the rowers and in preparation for whatever race is on the team’s calendar next.

So when the team asked me to take them through a workout that complimented their daily workouts during a 6 am workout “fun day,” I decided on a workout that would provide balance to their grueling schedules.

I created a workout that had some pushing (rowers do a lot of pulling), some lateral movements  (rowers move forward and backwards, almost exclusively) and more. This is a abbreviated version of what we did, but you can still enjoy this. And if you want to pair it with a rower workout, you can do 2:00 of sprints and 2:00 of rest six times or use this rowing workout.

Oh and if you’re in the mood for a sassy playlist, you can grab mine here. It’s hip-hop heavy as my playlists generally are. So, you’re welcome.

Here’s your workout:

You’ll do this set of exercises three times through, working for :45 and resting for :15 between exercises.

  • single leg glute bridge leg lift (right)
  • single leg glute bridge leg lift (left)
  • floor press
  • burpees
  • fire hydrant (right)
  • Fire hydrant (left)
  • Lateral shuffles

Here are the exercises: 

Single leg glute bridge: Laying face-up, place one foot on the floor the wall while the other leg is straight in the air. Press firmly into the foot that’s on the floor to drive your hips up. Return slowly to your starting position.

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Floor press: Laying on the floor face-up with your feet planted, start with your elbows pulled in and your wrists stacked over your elbows, your weights in your hands and your palms facing each other. Press up, keeping your palms facing in. Slowly and with control, return to your starting position.

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Burpees: Squat down, touching the floor and jump back into a plank. Lower down to the floor, allowing your chest to touch the floor, staying in control. Push back up, jump forward into your squat position again and jump into the air, clapping overhead.

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Fire hydrant: Starting on all fours, keep your working leg bent at 90 degrees as you rotate out from the hip, lifting your knee as close to hip-height as possible without taking your hips out of their square-to-the-floor position. Slowly return to your starting position.

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Lateral shuffles: Staying low in an athletic position, shuffle quickly in one direction, taking two or three lateral steps, then the same amount of lateral steps back to return to your starting position. If you have more space, take a few more steps in each direction.

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(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

Move Workouts

About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.