Go Row Indoor back to basics core workout

British Rowing Master Trainer John Healey shares his back to basic indoor rowing core workout


If you’ve had a little time away from the rowing machine over the summer and are wondering how to get started again, British Rowing Master Trainer John Healey has the answer.

John has created an indoor rowing core workout that the perfect to get back into training.

“Summer is almost over and it’s time to hit the gym once again and get ready for your next big fitness challenge. As we know, rowing is definitely one way to develop a strong core but it’s also good to throw in some other exercises to help strengthen and build the musculature responsible for 30% of the power in each rowing stroke.

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“The biggest thing to think about when starting training again is just how much we use the core in our routine. If we want to make significant improvements in our core strength then we need to ensure we don’t think of the whole area as a nice six-pack or toned abs.

“The abs have very limited and specific action, and what experts refer to as the “core” actually consists of different muscles that run the entire length of the torso. When these muscles contract, they stabilise the spine, pelvis, and shoulder girdle and create a solid base of support for powerful movements of your extremities. Core conditioning exercise programmes need to target all these muscle groups to be effective.

“Here’s a 45-minute workout that will not only work on your indoor rowing but also build in some great core exercises and help you achieve that next level of core strength as you build your fitness back up. Enjoy!”

Download the workout: John Healey’s back to basics core workout.

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