Hop on the rower. Row 2 mins at a maximum effort. Take note of your pace. Take a 2 minute break from the rower as follows… Rest 30s. Perform abdominal exercises for 1 minute. Rest 30s.
Hop on the rower and repeat your interval 4 more times for a total of 5 rounds. Use the suggested abdominal exercises if you like…
Full Body Rows
L. Side plank
R. Side plank
Repeat with a different mode of cardio such as cycling or running to add some variety!!