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15 min HIIT Row

15 min HIIT Row

Originally aired

Adrian Williams

Rowing

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Powerful and efficient, this high-intensity interval class relies on short bursts of effort mixed with recovery periods for a heart-healthy workout that will leave you full of energy and confidence.

Explicit

Subtitles: EN

Equipment

  • Rowing machine

Featuring music by

Usher, Ludacris, Nelly, Lil Jon

Playlist

  • Jagged Little Thrill

    Where the Party At (feat. Nelly)

    Jagged Edge, Nelly
  • Monkey Bars

    Monkey Bars

    Friend Within
  • Garden

    Garden

    Emily Nash

Playlist

  • Jagged Little Thrill

    Where the Party At (feat. Nelly)

    Jagged Edge, Nelly
  • Monkey Bars

    Monkey Bars

    Friend Within
  • Garden

    Garden

    Emily Nash
  • Confessions (Expanded Edition)

    Yeah! (feat. Lil Jon & Ludacris)

    Usher, Lil Jon, Ludacris

Class plan

  • warmup

    Warm Up

    3 Movements

    4 min

  • caesar

    Rowing

    19 Movements

    10 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%
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