Easy No.077 Row-N-Rider Workout: Introduction to Strength & Stability


Welcome to your easy level workout
today’s focus is going to be strength and stabilization let’s get started with
our warmup Just going to be here for 90
seconds here we go During today’s workout all you need to
be using is one resistance cord and during the warm-up you don’t have to use
any. All we want to focus on right here is getting used to the motion, waking up our muscles, getting that blood flowing just remember it’s not about strength it’s
not about speed right now it’s really just about warming up. now always
remember to breathe Keep it up. Want to make sure we get our
form down here. We want our chest up core tight. Don’t let those knees go past
those toes and if at any time during this workout anything feels
uncomfortable at all, safety is always first. So just take a moment to pause and
readjust whatever you may need Keep it up. Few more seconds here. almost there In four, three, two, and one Great job making it through the warm-up Ok let’s begin with the workout like I
said this is going to be strength and stabilization. So we’re focused on nice
slow and controlled movements. We’re going to be using one resistance cord
for this workout and we’re going to be doing three sets, ten reps with
thirty-second breaks in between. Our first exercise is going to be a nice
slow four count to the top. So join me for ten. Nice overhand grip on our top
bar here we go. Four three two one. Hold for two and down. Four three two one. Hold
That’s two. Four three two one Hold that’s three Four three two one Hold four Four three two one Hold for five You’re halfway there Four three two one Hold for six Four three two one Hold for seven Four three two one Hold. That’s eight Four three two one Hold nine last one Four three two one Hold for 10. 30 second rest. Great job really make sure that you’re breathing through these
movements exhaling on the effort Breathe through grab a drink of water if you need it and meet me right back here we’re gonna do ten again place those
hands nice overhand grip keep that chest up proper form. You’ve got this. Great job
so far Here we go again in four three two one Going up! Four three two one Hold for two and down Four three two one Hold that’s two four three two one Hold it! Three Four three two one Hold for four. Keep it up Four three two one Hold or Five Five more. Four three
two one Hold for six Four three two one Hold first seven Four three two one Hold it for eight Almost through
four three two one Hold for nine Last one four three two one
hold and ten 30 seconds rest Great work. This next time through really
focus on keeping that core engaged Especially at the top when you’re
holding it. Gonna keep our core engaged this whole time throughout all of these
movements. Great job. You’re looking great so far. Deep breath. I’m gonna do this one
more time through. Nice overhand grip Join me again in five four three two one Here we go Four three two one hold for two And down Four three two one Hold that’s two Four three two one Squeeze that core and down Four three two one Hold it. That’s four Four three two one Hold for five halfway Four three two one Hold for six Keep it up Four three two one Hold. That’s seven four three two one Hold for eight Push through Four three two one hold for nine Four three two one Hold for ten Great job. Alright thirty-second break Great job moving into our next
exercise it’s gonna be the same thing with three sets of ten for a thirty
second break in between we’re going to be doing a medium pace now. So not too
fast focus on that strength and that stability. We’re not gonna be going for
speed here. So place those hands again, a nice overhand grip but we’re gonna put
them on the bottom bar so we’re going to focus on our lower body. We are going to be here for 10 reps here we go in Five four three two and one for ten nine eight seven six five four three two one Great job. 30-second rest. Grab a sip of
that water if you need it this is your workout, your pace and at any point in
time anything feels uncomfortable safety is key so just stop readjust and join me
right back here. Hopefully, you feel that in your legs right away your glutes your
quads they should all be firing up we’re going to do it for ten again. Here we go
deep breath. Let’s go in five four three two and one for ten that’s five four three two and one 30-second rest Amazing job. One more time through on
this lower body portion let’s try to focus on our arms just being here for
stability on this one. Really drive through with that lower body you should
feel all those muscles firing up Great job, thanks for sticking with me
one more set here we go in five four three two one
going up for ten four three two and one Great job. Amazing job, making it through
the lower body portion of this workout we’re going to be moving on to wide rows.
So this is gonna help us focus on all of our back muscles. Wide row you want your hands to be placed on the outside of the handlebars. Gonna be drawing those
elbows and slightly out just a little bit and pinching those shoulder blades
together. It’s going to be the opposite where this time your legs are just here
for stabilization. Focus on that pulling motion. Here we go for ten six five four three two and one back down for that rest. Grab that water take those breaths. Keep breathing
remember exhaling on the effort you are doing great Hopefully, you feel those back muscles firing up and keep that core engaged
throughout this whole workout Place those hands back on that nice wide grip we’re going to go again for ten reps in Five four three two and one Here we go Five Four Three Two And one Rest one more time through this wide
grip row. You’ve got this. Stay strong Stay with me. Remember it’s just a medium pace so we’re not going for speed here nice slow controlled movements You can go down just a little bit further last time through, ten reps, hands in the wide grip row, Here we go in five four three two and one Ten Nine Eight Seven Six Five Four Three Two One Great Work 30 second rest. Hydrate
yourself. Recover a little bit and we’re going to move into our final exercise of
the workout. You are doing great. We’re gonna place our hands in an underhand
grip on the top bar but this is going to do is help us engage our biceps so again
legs here for stability right now. Really focus on pulling in with those bicep
muscles on up for ten in three two one Ten Nine Eight Seven Six Five Four Three Two And one Great job two more times through
and you have made it through the workout Hopefully, you’re feeling proud of
yourself right now Underhand grip top bar Keep that core engaged, keep that
chest up, really focus on proper technique and good form for these last
two sets you’ve got this in Three two and one going up for ten That’s five Four Three Two And one Break. Deep breath,
last exercise of the entire workout Stay with me and push through you are so
close to making it and challenge you to go just a little
bit further this time we’re focusing again on that strength
so those nice slow controlled moves really work those biceps as much as you can
here Here we go in three two and one last Ten Nine Eight Seven Six Five Four Three Two One Break. Great job. You made it through
there’s a great workout I hope you’re feeling proud of yourself. Again I am so
proud of you. Amazing job Okay congratulations for making it
through today’s workout now we’re going to reward our body with a nice cool down
so join me on your mat. I have my Sunny Health & Fitness yoga mat. If you don’t
have one that’s perfectly fine but just make sure that you find a nice soft
surface that you can rest your backbone So the first stretch we’re going to do
is pulling our right leg into our chest and extending that leg up for a nice
deep hamstring stretch. We’ll be here for 30 Seconds. Now if you have to bend
that bottom leg that’s perfectly okay but the main thing we want to focus on
here is keeping those hips flat on the ground. We don’t want our
hand to be on the back of our knee we want to make sure it’s on the bottom
part of our thigh. There you go just like that five four three two and one meet back in the middle put our left leg
up bring those heels to the sky a little bit more of a stretch flex your heels and
pull it in tight . All these stretches throughout today’s cooldown are going to
focus on stretching out all of the muscle groups that we worked in today’s
workout. Deep breaths here few more seconds left. Five four three
two one Next up we’re gonna be stretching out
those glutes. So let’s bring your right leg up squeeze that knee to your chest
and try to pull your knee in to the opposite shoulder. So the more you reach
that way the deeper the stretch so you can stay right here or you can rotate a
little bit again keeping those hips flat against the floor. Another 30 seconds holding here. Ten more seconds great job Last four three two and one switching legs bring that left leg up meet your chest. Again pulling that knee
to the opposite shoulder so you really feel that glute stretch. Keep breathing Think about how proud you are for making it through today’s workout We’ve got 10 more seconds here Five four three two and one now we’re gonna lift off of my mat. We’re gonna do a
nice hip flexor stretch. Again make sure you have a soft surface and it’s
anything you can always put a pillow below your knee too. So right leg is
gonna be in front you’re gonna lift the opposite arm up and open to the outside
then 30-second hold here sinking nice and deep into those hip flexors for a
little more of a challenge just push that foot up just a little bit more so
you can get a deeper stretch. Nice job Few more seconds five four three two one meet me at the back of your mat. We’re gonna put our left foot forward this
time same thing opposite arm goes up open out and sink down into those hip
flexors for a 30-second hold Should feel nice deep stretch and here
10 more seconds. For five four three two and one final stretch of our cool down.
Grab a yoga ball again and my Sunny Health & Fitness Yoga Ball here but if
you don’t have a yoga ball all you need to do is grab a chair even a couch
whatever it is place your hands on the top then sink those hips down towards
your heels really opening up all those back muscles we’re gonna hold it here
for 30 seconds Sink down low as you can go, great job. Really stretching out those
lats. Ten seconds here nine eight seven six five four three two and one Nice deep breath. Great job I am proud of
you for making it through today’s easy level workout

One Reply to “Easy No.077 Row-N-Rider Workout: Introduction to Strength & Stability”

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