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15 min Intervals Row

15 min Intervals Row

Originally aired

Alex Karwoski

Rowing

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Join Alex Karwoski for the 15 min Intervals Row, a dynamic intervals rowing class designed to increase your strength and endurance. In this session, you can expect a wide range of efforts followed by moments of active recovery. The class will target your glutes, hamstrings, and quads, ensuring a comprehensive lower body workout. Enjoy the rhythm of pop music as you row through the different segments. This class is perfect for those looking to challenge themselves and improve their rowing performance.

Explicit

Subtitles: EN

Equipment

  • Rowing machine

Featuring music by

Janet Jackson, Fall Out Boy, Ne-Yo, Pete Tong

Playlist

  • Gold

    White Room

    Cream
  • Year Of The Gentleman (Bonus Track Edition)

    Closer

    Ne-Yo
  • Lola's Theme (Radio Mix) (feat. Cookie)

    Lola's Theme (Radio Mix) (feat. Cookie)

    Pete Tong, Cookie

Playlist

  • Gold

    White Room

    Cream
  • Year Of The Gentleman (Bonus Track Edition)

    Closer

    Ne-Yo
  • Lola's Theme (Radio Mix) (feat. Cookie)

    Lola's Theme (Radio Mix) (feat. Cookie)

    Pete Tong, Cookie
  • Believers Never Die - Greatest Hits

    Sugar, We're Goin Down

    Fall Out Boy

Class plan

  • warmup

    Warm Up

    2 Movements

    2 min

  • caesar

    Rowing

    11 Movements

    12 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Glutes

13%
Tertiary muscle group

Hamstrings

13%
Tertiary muscle group

Quads

13%
Tertiary muscle group

Core

9%
Secondary muscle group

Hips

9%
Secondary muscle group

Other

43%