Ready to feel the burn and build those glutes? This 20-minute Row N Ride workout, paired with bodyweight exercises, is designed to give your lower body a serious workout while also incorporating some heart-pumping cardio. Whether you’re a beginner or advanced, this workout has you covered with adjustable resistance and modifiable moves. Grab your Row N Ride machine and let’s get started!

Overview

This workout combines rowing and bodyweight exercises that will target your glutes, legs, and core. With three levels of resistance on the Row N Ride machine, you’ll be able to challenge yourself at every fitness level.

Workout Breakdown:

1. Hamstring Stretch (Warm-Up)
Start your session with a dynamic hamstring stretch. This will loosen up your muscles and get your blood flowing. Hold each stretch for about 20 seconds and switch legs to warm up properly.

2. Frog Glute Bridge
Lie on your back with the soles of your feet touching and knees open to the side. Lift your hips towards the ceiling, squeezing your glutes at the top of the movement. This exercise isolates your glutes while also engaging your core. Perform 12-15 reps.

3. Kickbacks
Get into a tabletop position on your mat. Lift one leg straight behind you, squeezing your glutes at the top. Alternate between legs after 10-12 reps. Kickbacks are perfect for building glute strength and toning.

4. Side Leg Lift
Lie on your side and raise your top leg as high as you can while keeping your movements controlled. This exercise strengthens your glutes and outer thighs. Perform 12-15 reps on each side.

5. Moderate Resistance Row
Hop onto your Row N Ride machine, set the resistance to moderate, and begin rowing. Focus on using your legs to drive through each stroke to fully engage your glutes. Keep rowing for 2-3 minutes.

6. High Resistance Row
Increase the resistance on your Row N Ride and keep rowing! This high-resistance variation works your glutes, arms, back, and core. Maintain powerful, controlled movements for 2-3 minutes.

7. Split Stance (Bodyweight Exercise)
Step off the rower and move into a split stance. Lower your hips into a lunge position with your front thigh parallel to the ground. Switch sides after 10-12 reps per leg. This exercise targets your glutes and legs, helping build strength.

8. Single-Leg Glute Bridge
Lying on your back, extend one leg in the air while keeping the other leg bent. Press through your heel to lift your hips off the ground, squeezing your glutes at the top. Perform 10-12 reps per leg.

9. Low Resistance Row (Cool Down)
Lower the resistance on your Row N Ride machine and finish with a lighter, controlled row. Focus on deep breathing and form, allowing your muscles to cool down after the workout. Row for 2-3 minutes.

Conclusion

You’ve just completed an intense lower-body workout! This combination of rowing and bodyweight exercises is perfect for toning your glutes and improving overall strength. Rowing engages the full body, but adjusting resistance levels on the Row N Ride makes it ideal for targeting your glutes and legs. As you progress, increase resistance and range of motion for an even greater challenge.