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A Rowing Workout for Beginners
Capital Rowing Club whips up this interval-based routine that’s a great intro to the sport. By Melissa Romero
With warmer weather, it's time to hit the water for a great rowing workout that will test your core and legs. Photograph courtesy of Shutterstock.
Comments () | Published April 10, 2013

It’s seriously warm out, which means the running and biking trails are getting pretty crowded. So why not take advantage of the Potomac River and hit the water for a workout?

Coach Bob Brady of the Capital Rowing Club whipped up a great rowing workout for beginners to try this spring, either on the machine or on the water. If you’re new to rowing, as with any workout, it’s important to take it easy. “People use muscles they’ve never used before or they forgot to use,” says Brady. “It’s not uncommon for people to hop onto a rowing machine and feel like they’re not getting the workout they expected.” 

Before the workout, warm up for about 10 minutes. Your core and legs will be doing the brunt of the workout, so take note of that as you warm up and stretch.

Beginner’s Rowing Workout

2 minutes on (100 percent) at 20 spm (strokes per minute)

2 minutes off (70 percent) at 18 spm

2 minutes on at 20 spm

2 minutes off at 18 spm

2 minutes on at 22 spm

2 minutes off at 18 spm

2 minutes on at 22 spm

2 minutes off at 18 spm

2 minutes on at 24 spm

2 minutes off at 18 spm

2 minutes on at 24 spm

2 minutes off at 18 spm

2 minutes on at 22 spm

2 minutes off at 18 spm

2 minutes on at 22 spm

2 minutes off at 18 spm

Total time: 32 minutes

Perform this workout once a week. The duration can be increased over time as your strength and endurance improve.

Capital Rowing Club offers Learn to Row classes for beginners. The May to June session begins May 18. 

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Posted at 02:10 PM/ET, 04/10/2013 RSS | Print | Permalink | Comments () | Washingtonian.com Blogs