Rebel Reps – Doing it Wrong Never Felt so Right – Row Machine

Boredom is the worst thing to happen to every gym rat’s routine, but what do you do when if feels like you’ve exhausted your entire gym’s potential? It’s time to re-visit those old favorites with a whole new style.

Rowing machines seem to be all the rage again. Thanks in part to CrossFit, these cardio power houses are a God send when it comes to incinerating calories. But…is that it? Absolutely not. These moves are inspired by TRX style workouts and take serious balance and control. So next time you’re wandering around between 300m sprints or your usual equipment is busy, try these bad boys out:

Warm Up: Ab Roller

This is a great move to begin engaging those abdominal muscles. Balancing on your knees, grab the sides of the seat and extend your torso, then arms forward until fully outstretched, without relaxing, contract to pull your body back in and up. It might look easy, but keep your core engaged throughout the whole movement and you’ll feel the burn. It will feel similar to the movement of an ab roller, but slightly easier. Fell like kicking it up a notch? Use a low bench or step to elevate yourself, switch from your knees to your toes and perform the exact same movement as you would with an ab roller.

Ab Roller
Ab Roller

Ab Roller
Ab Roller

Plank to Pike

You’ve probably seen something similar to this with an exercise ball, or maybe even in a Pilates class. With your feet placed on the seat pushed back halfway, or closer if you’re tall, position yourself in the plank position. Hold in that position, then by contracting the abs, stick your butt up in the air like you just don’t care! Show off those glutes you’re about to grow with this next move.

Plank to Pike
Plank to Pike
Plank to Pike
Plank to Pike

Sliding Lunges

This move takes Russian split squats to a whole new level. This time place the seat at the end of the track and place just one foot up with your toes curled under, just like before. I like to use weights with this one, holding a dumbbell at each side. As you go into a squat motion, allow your back foot to slide back naturally. Once you are as low as you can go, squeeze those glutes extra hard to draw yourself back up to starting position.

Sliding Lunge
Sliding Lunge
Sliding Lunge
Sliding Lunge

Sliding Lateral Lunges

Work those inner thigh muscles by switching your stance and placing one leg up on the seat. Squat and extend the raised foot in one motion, when fully extended, engage your outside glute and raised inner thigh to pull yourself back up to starting position. Feel like kicking it up a notch? Add some weight with a barbell or kettlebell!

Lateral Lunge
Lateral Lunge

Lateral Lunge
Lateral Lunge

Sliding Glute Bridge

Another pilates-inspired move, this last one engages the hamstrings and glutes. Lay back-down on the floor, heels poised up on the seat. First engage the glutes to raise your hips up off the floor into a traditional glute bridge. Second, engage the hamstrings to extend at the knee. Contract the hammies and squeeze your glutes to pull back in and lower yourself down.

Glute Bridge
Glute Bridge

Glute Bridge
Glute Bridge

Glute Bridge
Glute Bridge

Add these renegade moves to your routine and use that rower for more than just cardio. What other rebel reps are you using to switch up machine monotony?

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