Week 1
- Day 1 Go Row Indoor low impact workout
- Day 2 Go Row Indoor pyramid workout
- Day 3 Follow Along Workout #1
- Day 4 – Rest Day
Week 2
- Day 5 Core workout #1
- Day 6 3 x 12 minutes steady state row
- Day 7 20 minutes max distance row
- Day 8 4.5km interval row
- Day 9 Go Row Indoor tabata workout
- Day 10 Live workout #2
- Day 11 – Rest Day
Week 3
- Day 12 – Core workout #2
- 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 – Go Row Indoor 30-minute workout
- Day 17 – Live workout #3
- Day 18 – Rest Day
Week 4
- Day 19 – Core workout #3
- Day 20 – 3 x 5 mins on, 90s off
- Day 21 – Whole body workout #1
- Day 22 – 10 x 200m on, 1 min off
- Day 23 – Go Row Indoor advanced workout
- Day 24 – Live workout #4
- Day 25 – Rest Day
Week 5
- Day 26 – Core workout #4
- Day 27 – 8 x 2 mins on, 1 min off
- Day 28 – Whole body workout #3
- Day 29 – Go Row Indoor interval workout
- Day 30 – Final live workout
- Day 31 – Benchmark
If you’ve got any questions, just fire us an email on [email protected].