Sharing a combination row and strength workout that you can do at home or take to your next gym workout. Our favorite rower for our home gym is here!

Hi friends! Happy Monday! How’s the morning going so far? I hope you had a great weekend. We finished decorating (just need the tree!), had an amazing dinner at Vivace, and got together with some friends. It’s also been rainy here and lovely. I hope you had a great weekend, too!

For today’s post, I wanted to pay a tribute to a fitness tool that we’ve added to our home gym and that we absolutely LOVE: the Aviron! (<— that it my affiliate link and they’re having a Black Friday promo right now! It’s their only sale so far this entire year.) You can check out my full review of Aviron here. Since we added it to our routine, it’s been so amazing to have for at-home rowing workouts, especially since we can stream Amazon, Netflix, Hulu, and play games. I watched half of Les Miserables while getting in an excellent cardio workout.

My all-time favorite way to use the rower is for combo strength and cardio. I’ll do sprints or drills on the rower and alternate with total body strength training moves. It’s also amazing that you can use the seat almost like a Pilates reformer; I’ll often use it for sliding side lunges and pikes.

Here’s a workout that I’ve been enjoying lately! Give this at whirl at home or at your next gym session. As always, talk with a doctor before making any fitness or nutrition changes. Modify as needed and honor your body.

Row and strength combo workout

You’ll complete three rounds of each circuit, separating each circuit with a rowing drill that will increase your heart rate and give you an awesome sweat.

The exercises:

Rowing warmup 5-7 minutes

Take this time to set up proper form, focus on your breath, and get your mindset in the game for a great workout. Play a song that will pump you up!

Circuit 1:

Biceps curl to overhead press x 10

Starting Position: Stand with feet shoulder-width apart, holding dumbbells by your sides.

Biceps Curl: Curl the weights toward your shoulders, keeping elbows close to your body.

Overhead Press: Press the weights overhead, fully extending your arms.

Return: Lower the weights back to shoulder height, then down to the starting position.

Repetition: Complete 10 controlled curls and presses.

Goblet squat x 12

Hold a Dumbbell: Hold a dumbbell close to your chest with both hands.

Feet Placement: Stand with feet shoulder-width apart.

Squat Down: Lowe