Total Gym Row Trainer Workout


Why Row?

I’m always looking for ways to mix up my workout routine, especially when it comes to cardio. Sometimes my knees ache too much to run outside, and my butt can only handle indoor cycling a couple of days a week. It can get mighty boring going nowhere fast on a treadmill. So my newest obsession is the Total Gym Row Trainer and I have been having a lot of fun with this machine. Row machine workouts are amazing because you’re working several muscle groups at the same time, there’s little to no impact on your joints, it increases stamina, burns major calories, and strengthens your legs, your core and your upper body. Using the row trainer also improves wrist and grip strength. This is something I never thought about until I got older and it became increasingly more painful to do pushups, dips or anything that put pressure on my wrists. I no longer have that issue. So whether you’re looking to break a good sweat, lose a few pounds or tone up your muscles, I would highly recommend one of the high cardio row trainer workouts below. But first, let’s talk about form.

The following rowing terms should paint a clear picture for you:


Since you are putting in equal effort to work your legs, core and arms simultaneously it’s important to get the sequencing down so you get a safe, powerful and effective workout. It is up to you to maintain your endurance and form throughout the duration of the workout, especially once your heart gets pumping.

Once you’re comfortable on your rower, think about some specific goals and design your own plan. Taking pride in your workouts is a huge part of your success. But in the meantime, I’ve put together some endurance building routines for you. Have fun!

Row Trainer 30-minute Cardio Workouts


Dejinira Lee

Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her education from UCLA’s specialized Fitness & Nutrition program and Tuft’s University for Total Nutrition. Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility. “I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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