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Saturday, August 13, 2022
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15 Minute Glute-Focused Row-N-Ride Pro Class

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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