No weights needed for this leg and booty burn! Want some fun creative ways to work your legs using the WaterRower?! Check out our quick video!
Master Instructor and owner of Sweat Fixx, Elise Caira shows us how to get a quick and efficient lower body workout. “The secret to seeing a change is constantly keeping your body guessing” she says. “We are always looking for fun ways to challenge our clients by providing a safe but innovative way to burn out different muscle group”. If you want to spice up your typical leg day routine head over to Sweat Fixx or take these 5 moves to a WaterRower near you. Follow these simple but effective movements and you’ll be feeling the burn in no time!
- The first exercise is a lateral pistol lunge on the WaterRower. You place one foot flat on the ground at the very end of the rower. Your other foot will GENTLY rest on the seat of the rower (so that most of your body weight and focus is on the planted foot). Sink your hips down and bend into your leg with the planted foot while your other leg slides out on the rower seat. From there, drive through your planted foot while sliding the seat back to starting position. Complete 10 full reps and then for an additional burn, hold at your lowest point of your lunge and slide the rower seat out and in for 10 reps. Switch sides and repeat!
- The second exercise is a reverse lunge using the seat of the rower as an added challenge. Once again, your base leg that has the foot flat on the ground will be doing the work. You will slide the foot on the seat backwards while bending into your front leg and then drive through your front heel to return back to standing and the starting position. Focus on keeping your power driving through that front quad the entire time. 10 reps and switch and repeat on the other side.
- The third exercise is a rower squat. You will grab the handlebar of the rower and walk out a few steps. Feet will be hip to shoulder distance apart. To begin your squat hinge at your hips and sink down and back into a low seated position (aim for 90 degrees!). Make sure your weight is fully in your heels and that your chest is open and isn’t caving forward. Drive through your heels to return back to standing and send your hips forward as you squeeze your glutes at the top. Complete 10 reps in total.
- The fourth exercise focuses on your hamstrings and glutes. You will hold the rower handlebar up at shoulder height, keeping your elbows wide. From there you will hinge at your hips bringing your chest forward and keeping your back flat. Keep your gaze ahead to help ensure a neutral line from your neck down your spine. Drive through your heels to standing position and squeeze your glutes at the top. Complete 10 reps in total.
- The fifth and final exercise will SMOKE your hamstrings! Lay down flat on your back close to the end of the rower. Dig your heels into the seat of the rower and lift your hips up. From there, slide your legs out while keeping your hips up as high as you can. Drive through your heels to curl your legs back to the starting position while sliding the seat in as well. You will feel these pretty quickly – breathe through the burn and try to keep those hips up high! Complete 10 reps.
Your goal is to go through this whole series 3 times, take a 1 minute rest between rounds. To kick this workout up a level you can hold a single heavy weight during those lunges, and add a quick 300 meter sprint to the beginning of each set!