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15 min Intervals Row

15 min Intervals Row

Originally aired

Ash Pryor

Rowing

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Join Ash Pryor for the 15 min Intervals Row, a class designed to increase your strength and endurance through interval-based rowing. This 15 minutes session will have you alternating between a wide range of efforts and moments of active recovery. Set to a hip-hop/rap soundtrack, this class will keep you motivated throughout. As part of this intervals rowing class, you'll work on your glutes, hamstrings, and quads. Don't miss out on this opportunity to challenge yourself with Ash Pryor.

Explicit

Subtitles: EN

Equipment

  • Rowing machine

Featuring music by

Lady Gaga, Nelly, Jagged Edge, MAX

Playlist

  • Let's Get Free

    Hip-Hop

    Dead Prez, dead prez
  • Where The Party At

    Where the Party At (LP Mix) (feat. Nelly)

    Jagged Edge, Nelly
  • Lights Down Low (Latin Urban Mix)

    Lights Down Low (Latin Urban Mix)

    Daneon, MAX, TINI

Playlist

  • Let's Get Free

    Hip-Hop

    Dead Prez, dead prez
  • Where The Party At

    Where the Party At (LP Mix) (feat. Nelly)

    Jagged Edge, Nelly
  • Lights Down Low (Latin Urban Mix)

    Lights Down Low (Latin Urban Mix)

    Daneon, MAX, TINI
  • The Cure

    The Cure

    Lady Gaga

Class plan

  • warmup

    Warm Up

    1 Movement

    1 min

  • caesar

    Drills

    1 min

  • warmup

    Warm Up

    4 Movements

    1 min

  • caesar

    Rowing

    16 Movements

    11 min

  • caesar

    Drills

    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%