Use Your Rowing Machine to do This Lagree-Inspired Strength Workout

Disclaimer: The following post is sponsored by adidas. As always, all opinions expressed are genuinely my own. 

If you’re anything like me, switching up your workout routine is so important in helping to keep your body challenged and mind engaged. You’ll never find me doing the same workout every day of the week!

Right now, many of us are holed up in our houses amidst the coronavirus pandemic. But living the quarantine life doesn’t mean that our fitness routines have to be ruined. There are endless workouts to be done, including ones that require just a set of dumbbells or no equipment at all. For instance, check out my 5 effective at home workouts.

If you have gym equipment at home, there are even more workout options to get you moving. While I could do without an at home gym, I’m certainly feeling fortunate to have that space right now!

One of the pieces of cardio equipment that I have at home is a rowing machine. Often I’ll hop on the rowing machine to warm up or get in some cardio time using it in the traditional way that the machine was built for, but recently, I began getting creative with putting my rowing machine to work.

I’ve been missing my Lagree Fitness classes that I typically take weekly at local studios. It’s such a challenging, strength building, muscle fatiguing workout that is super high-intensity, yet low impact. It constantly leaves me feeling sore in places I didn’t even realize I had worked!

The Workout

My love of Lagree classes coupled with my increase in at home sweat sessions led to today’s fun workout routine… because if I can’t go to a Lagree studio, I’ll figure out an at home Lagree workout!

The routine features some exercises that are typically done in Lagree classes, such as lunge and plank moves, using the rowing machine seat as the moving carriage. That platform instability works your balance and flexibility while building stronger muscles.

The workout features 12 moves that are executed for 30 seconds each, with 5 seconds in between to change positions, take a deep breath, or static hold the move you’re in. The routine includes 4 rounds of the exercises, alternating sides when applicable.

In this workout, I’m wearing a comfy, relaxed fit adidas graphic tee and adidas Believe This 2.0 7/8 Tights. I love the tights’ indigo color!

This rowing machine strength training workout takes about half an hour to complete, but it is killer. My core was sore for days after photographing the moves and running through the routine!

This goes without saying, but listen to your body and modify the workout if you need to. The rowing seat is easily movable, so make sure to be careful if your balance is shaky or if you’re feeling very fatigued towards the end.

Welcome to my dungeon basement gym, where I’ve been regularly getting my workout on! Here’s a look at the moves:

V-Sits.

The routine starts off with a core move. Begin by sitting on the row bench facing the back of the machine, legs straight out in front of you parallel to the ground (bend knees for a modification) with your arms low and straightened with palms facing up and your upper body hinging backwards. Keeping your legs straight, raise them up towards you as you raise your upper body towards your legs in a controlled movement.

Elevator lunges.

To do elevator lunges on the rowing machine, place your left toes on the row seat as they point towards the ground. Rooting your right leg on the ground, begin to lower into a lunge position by bending your right leg as the left leg stays mostly straightened as it glides backwards on the row machine. Return to your starting position. Arms can stay by your side, be on your hips, or go straight overhead – your choice.

Elevator Lunge Hold or Pulse.

To do an elevator lunge static hold, come down to your lowest lunge point. To execute pulses, come down to your lowest lunge point, then come up just a few inches and return down to your low position.

Lateral Lunges.

The next leg focused move is a lateral lunge, where you begin standing next to the row machine facing out perpendicular to the machine. Place your left toes on the row seat with a straightened leg, with a soft bend in your right leg. Begin gliding the “platform” away from you by bending your right knee into a squat position, keeping your left leg straight as you move the row seat.

Lateral Lunges with Pulses.

To pulse the move, get down to your lowest lateral lunge point, then come up just a few inches and return to your lowest point.

Plank with Knee to Elbow.

This exercise begins the plank moves of the workout. To do Plank with Knee to Elbow, begin in a plank position with your hands gripping the outsides of the row seat. Bring your right knee in to touch your elbow, then repeat on the left side.

Plank with Extended Arms.

This move mimics a Lagree exercise called Wheelbarrow, and it looks easier than it feels! I am doing the move on my toes in a full plank position, but the move can be modified to be down on the knees on a pillow or two (Wheelbarrow is in fact done on the knees in Lagree classes).

To execute the move as shown above, start in a plank with your hands gripping the row seat, positioned underneath your shoulders. Glide the “platform” forward to end a few inches in front of you then return it to its original position, keeping the rest of your body still. It’s a small movement, but a tough one.

Side Plank Hold.

I love a good side plank! Do the exercise by placing your left forearm on the row seat with your palm facing down, feet stacked on the ground with toes facing out. Use your core to lift your body up towards the sky. Straighten your arm overhead or keep it on your hip.

Side Plank Pulses.

From the side plank, pulse by reaching up a few extra inches to get as lengthened as you can.

Push Ups.

Here we’ve got good old push ups – which are hard enough on their own – but we kick the move up a notch by placing your feet on the moving platform.

Bear.

Start in a plank position with your hands on the ground and toes on the row seat. Bend your knees and bring them in towards your chest, stopping when your knees are parallel to the ground. The movement should be all in your legs.

This move is always a killer!

Pike to Plank.

I always like ending my Lagree classes with Pike to Plank because it’s a great move, so it’s fitting that this Lagree-inspired workout finishes with the exercise.

To do it, start in a plank with your feet on the row seat. The seat should be glided away from you, then use your core to move the “platform” towards your hands, piking your booty up to the sky and keeping the weight in your hands.

I hope that you try this at home Lagree workout a try…Here’s to keeping up with healthy habits while quarantined!

Tell me.. What kind of workouts have you been getting in lately?