Row-N-Ride fam, Sunny Trainer Sofee is back with a new glute-focused Row-N-Ride class for you. 15 minutes of booty burn is all you need for an amazing leg and butt workout today! This workout can be completed on both the classic and Pro Row-N-Ride.
15 Minute Glute-Focused Row-N-Ride Pro Class
Workout Length: 15-Minute
Workout Level: Any Level
Sunny Trainer: Sofee Beer
WORKOUT DETAILS
🔥 0:00 | Intro
WARMUP
🔥 0:12 | Warmup – 1 Minute
PULSE PYRAMID – SET 1
🔥 1:13 | 1 – 10 Pulses
🔥 2:21 | 10 – 1 Pulses
🔥 3:31 | Full Squats – 1 Minute
PULSE PYRAMID – SET 2
🔥 4:36 | 1 – 10 Pulses
🔥 5:39 | 10 – 1 Pulses
🔥 6:50 | Full Squats – 1 Minute
CIRCUIT
🔥 7:54 | Hold – 30 Seconds
🔥 8:28 | Full Squat – 30 Seconds
🔥 8:59 | Pulse – 30 Seconds
🔥 9:31 | Full Squat – 30 Seconds
🔥 10:00 | Hold – 30 Seconds
🔥 10:32 | Full Squat – 30 Seconds
🔥 11:00 | Pulse – 30 Seconds
🔥 11:31 | Full Squat – 30 Seconds
TABATA FINISHER – HOLD
🔥 12:04 | Hold – 20 Seconds
🔥 12:20 | Full Squat – 10 Seconds
🔥 12:30 | Hold w/ 1 Arm – 20 Seconds
🔥 12:50 | Full Squat – 10 Seconds
🔥 13:00 | Hold – 20 Seconds
🔥 13:20 | Full Squat – 10 Seconds
🔥 13:32 | Hold – 20 Seconds
🔥 13:55 | Full Squat – 10 Seconds
TABATA FINISHER – PULSE
🔥 14:03 | Pulse w/ Left Arm – 20 Seconds
🔥 14:22 | Full Squat – 10 Seconds
🔥 14:31 | Pulse w/ Left Arm – 20 Seconds
🔥 14:52 | Full Squat – 10 Seconds
🔥 15:02 | Pulse w/ Right Arm – 20 Seconds
🔥 15:22 | Full Squat – 10 Seconds
🔥 15:33 | Pulse w/ Right Arm – 20 Seconds
END WORKOUT
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Awesome!! I will be working on this sequence ….soooooo good and love the turn out position idea. TY
Just bought one of these and I love it. It's amazing I did an unboxing and build video on it too!
I just got the Row-N-Ride, I bought it to make muscle I don’t want to loose weight my question is this machine for cardio ?
I can't find this machine online. Can you get the same effect on the common Row and Ride?
Which resistance level are you using? Thanks!