Week 1
- Day 1 – Go Row Indoor low impact workout
- Day 2 – Go Row Indoor pyramid workout
- Day 3 – 20 minute follow along workout (10 min on, 10 min off)
- Day 4 – Rest Day
Week 2
- Day 5 – Core workout (off machine)
- Day 6 – 3 x 12 minutes steady state row
- Day 7 – 20 minutes max distance row guided by Clare Holman (record your distance!!)
- Day 8 – 4.5km interval row
- Day 9 – Go Row Indoor tabata workout
- Day 10 – 35 minute follow along workout (10x 1 minute on, 1 minute off)
- Day 11 – Rest Day
Week 3
- Day 12 – 20 minute core workout (off machine)
- Day 13 – 6 x 3 mins on, 3 mins off
- Day 14 – 30 minutes rate 20
- Day 15 – 2 x 10 minutes at 24spm
- Day 16 – 35 minute follow along workout (10x 1 minute on, 1 minute off)
- Day 17 – 30 minute workout (endurance testing)
- Day 18 – Rest Day
Week 4
- Day 19 – 15 minute core workout (30s on 15s off)
- Day 20 – 3 x 5 mins on, 90s off
- Day 21 – 20 minute full body circuit workout
- Day 22 – 10 x 200m on, 1 min off
- Day 23 – 35 minute follow along workout (10x 1 minute on, 1 minute off)
- Day 24 – Go Row Indoor advanced workout (25 minutes)
- Day 25 – Rest Day
Week 5
- Day 26 – 18 minute core workout
- Day 27 – 8 x 2 mins on, 1 min off
- Day 28 – 15 minute whole body workout
- Day 29 – 20 minute Go Row Indoor interval workout
- Day 30 – 35 minute follow along workout (10x 1 minute on, 1 minute off)
- Day 31 – 20 minute max distance row – how far have you come?
If you’ve got any questions, just fire us an email on [email protected].