Row Your Way to Peak Cardio

Seat yourself on the rower with your heels resting comfortably against the foot pedals and the straps secured across the widest part of your foot. Sit up straight, extend your arms toward the flywheel, and hinge forward at the hips so your shoulders are just past your hips. Your shins should be roughly vertical — this is the catch position.

The drive has three sequential phases: legs, body, arms. First, push hard through your feet to extend your legs — this generates about 60% of your power. Keep your arms straight and your body angle unchanged during the leg drive.

Once your legs are nearly extended, swing your torso open by leaning back slightly past vertical. Your core stays engaged and your back stays flat — think 'tall posture,' not slouching.

Finally, pull the handle into your lower chest by bending your elbows and squeezing your shoulder blades together. At the finish, your legs are straight, your torso leans back slightly, and the handle is at your lower ribs.

The recovery is the reverse sequence: arms, body, legs. Extend your arms first, then hinge your torso forward, and only then bend your knees to slide back to the catch. This order keeps the handle clear of your knees.

The drive should be faster and more powerful than the recovery. Aim for a ratio of about 1:2 — one count to push, two counts to recover. Breathe out during the drive and in during the recovery.