20-Minute Workout for Rowers – No Equipment Needed

We have been lucky enough to have Catherine Ashley, rower and Personal Trainer from Fit Nation Movement, put together a great training program ideal for summer break when you may not have access to ERGs or gym equipment. It’s only 20 minutes (roughly), so there are no excuses.

How It Works

1. Perform the plank series first.
2. Complete each exercise in the circuit once in order.
3. Repeat the circuit 3 times.
4. Rest briefly as needed between exercises and circuits.

This 20-minute workout will keep your core engaged, legs strong, and upper body active. With consistency, you’ll return to rowing feeling ready to tackle your training head-on!

Core Stability – A Note on Planks

Achieving core stability means developing equal strength across your front plank, side planks, and supine glute bridge. To avoid an uneven core, hold all four positions for the same duration. Start with 30 seconds and work towards 2 minutes. If you can manage 3 minutes across all positions, you’ll have excellent core strength. The gold standard is 5 minutes, but 3 minutes is more than sufficient for most training goals.

Pro Tip: If one position feels easier (e.g., glute bridge), don’t hold it longer than the others. Focus on raising your weakest hold time instead.

Plank Series (Do This First)

1. Front Plank

• Position: On your elbows and toes.
• Hold for 30 to 60 seconds, progressing to 2 or 3 minutes over time.

2. Side Plank

• Position: Off your elbows and knees to avoid ankle strain.
• Hold for 30 to 60 seconds per side, progressing as you gain strength.

3. Supine Glute Bridge Plank

• Position:
  • Start with fingertips near your heels.
  • Push up using your glutes while pressing forward through your knees.
• Tip: The position should feel active, not restful.
• Hold for 30 to 60 seconds, progressing to 2 or 3 minutes.

The Circuit

Complete this workout as a circuit. Perform each exercise for the specified repetitions, then repeat the entire circuit 3 times.

1. Bulgarian Split Squat

• How to do it:
  1. Stand with one foot elevated on a chair, bench, or similar surface.
  2. Bend both knees to lower into a split squat, keeping your front knee behind your toes.
  3. Drive through your front heel to return to the starting position.
• Reps: 10 per leg.

2. Push-Ups – Choose Your Level Pick one of these variations based on your ability. You can mix it up for each circuit:

Push-Up Off the Wall – Beginner

• Stand and lean into a wall, performing a push-up.
• Reps: 10.

Push-Up Off Knees – Intermediate

• Perform a push-up with knees on the floor.
• Reps: 10.

Push-Up Off Toes – Advanced

• Perform a full push-up with toes on the floor.
• Reps: 10.

3. Bicycle Crunch

• How to do it:
  1. Lie on your back with your legs in tabletop position (knees at 90 degrees, stacked over hips).
  2. Place your hands behind your head.
  3. Twist your torso to bring your right elbow towards your left knee while straightening your right leg.
  4. Alternate sides continuously.
• Reps: 15 per side (30 total).