Row & Grow
Sari Nova Strength and Fitness
Strength & Conditioning, General Fitness, Bodybuilding, Rowing, WeightliftingDo you get bored with traditional cardio?
Rowing is full body, high intensity, low impact cardio that activates nearly twice the muscle mass as other cardio exercise such as cycling or running. It activates nine muscle groups and 85% of the body's musculature, according to Dr. Cameron Nichol, a medical doctor and former Olympic rower, including quads, hamstrings, glutes, core, arms, and back muscles.
Every Row & Grow workout is designed to take 30-45 mins depending on your speed, and incorporates simple strength exercises alternating with bursts of cardio rowing for a session that strengthens your cardiovascular system and your muscles! No loss of gains here.
Drop your excuses and start rowin' & growin' today!!!
A1
Rowing
3 x 100
A2
Bodyweight Step-Up
3 x 16
A3
Rowing
3 x 200
A4
Single Arm DB Thruster
3 x 16
A5
Rowing
3 x 300
A6
Front Foot Elevated Reverse Lunge (SN)
3 x 16
A7
Rowing
3 x 400
A8
Kneeling Bicep Curl to Press
3 x 10
B
Rowing
A1
Rowing
3 x 100
A2
KB Box Squat
3 x 10
A3
Rowing
3 x 200
A4
Standing EZ Bar Tricep Extension
3 x 10
A5
Rowing
3 x 300
A6
Kettlebell or EZ Bar Upright Row
A7
Rowing
3 x 400
A8
Zottman Curl
3 x 10
B
Rowing
Sari Terranova
Sari Terranova is a NASM CPT, NASM Certified Nutrition Coach, NESTA Certified Kettlebell Coach & M.Ed. with 20 years of teaching experience. As an independent working mother of two, she can help you find the time to continue to kick ass no matter how busy your schedule is, with customizable programs never lacking in intensity. She's here to show you that you can be strong & powerful at any age!
