Rowing + Slider Circuit Workout

Rowing Sprints + Slider Bodyweight Exercises Circuit -- great mix of cardio and strength training!It’s been forever since I’ve shared a rowing workout with you guys! Since I stopped teaching row classes, I honestly don’t row much anymore myself but I seriously should because it kicks my butt every time. The other week I was feeling an uncharacteristically powerful surge of self discipline after teaching my morning classes and decided I’d stay after at Btone to put myself through my own rowing+megaformer circuit. It’s a rare gift to have access to both machines in the same studio, but luckily for all you at home, the megaformer exercises I did can easily be done with sliders (or a dish towel or paper plates). 🙂 No video for this one since you go through the circuit as quickly as you can and that’ll be different for everyone, but I think the pictures are (hopefully!) self-explanatory.

My friends at Champion outfitted me for today’s post, and with these uncharacteristically high October temps in Boston, I was grateful for the shorts! Both the Marathon Printed Shorts and Short-Sleeve Women’s Tee are from Champion’s Vapor X-Temp line of products. The material dries faster to help you stay cool, wicks moisture and is super lightweight.

Rowing + Sliders Circuit

This workout is essentially broken up into three mini circuits. As far as rowing, the circuits get easier as you go (yay!).

  • Circuit 1 | 300m row sprint + 60 seconds bear slide triceps push ups x3
  • Circuit 2 | 200m row sprint + 60 seconds marching plank to pike x3
  • Circuit 3 | 100m row sprint + 60 seconds mountain climber push ups x3

Complete three rounds of one circuit before moving onto the next. Rest as needed between circuits. Your goal is to stay within a couple seconds of whatever time you hit on your first sprint of a circuit. For example, if your first 300-m sprint takes you 1:07, try to stay at about 1:10 or under for the next two. As you tire, it’s harder and harder to hit that low time, but do your best to stay close to it.

Because this is a sprint workout, make sure to warm up beforehand. Spend at least 5 minutes on the rower gradually increasing speed so that you’re not going into an all-out sprint cold.

I made the below chart for an older row workout and it’s good to refer to if you need a time to aim for with the sprints (just look at the bottom half). These are general times and as long as you’re pushing your hardest (while maintaining proper form!), that’s all that matters. For my competitive people, my fastest sprints for the distances we’ll be doing are a 58-second 300m sprint, a 38-second 200m sprint and a 17-second 100m sprint. For the record, that 17-sec one was like some sort of fluke because I’ve hit it once and once only haha.

Goal Times for Rowing Springs (100m - 600m)

If you’re new to rowing, I HIGHLY recommend watching this video on proper row form. There’s a common misconception that rowing is mostly an upper body exercise but the row stroke is actually about 60% legs (20% core and just 20% arms). If you don’t have that stroke down, it’s easy to strain your back, especially at all-out sprint speeds like this workout contains. Rowing Sprints + Slider Bodyweight Exercises Circuit -- great mix of cardio and strength training!

Bear to Triceps Push Up | From plank position, bend yours knees, sliding them under your hips while maintaining tabletop spine. Slide them back out to plank and then do a triceps push up, keeping the elbows in tight to the sides of your body (think chaturanga in yoga). You can modify by doing the push up from your knees.

Marching Plank to Pike | Do one pike from your forearms (legs straight, heels lifted and pike the hips up into an upside down “v” shape) and then march up to a high plank one hand at a time and do a pike from straight arms. Continue this, leading with a different hand each time you march up and down.

Sliding Mountain Climber Push Ups | Do 6 sliding mountain climbers (3 to each side) and then perform one push up. If you need to modify the push up, low to your knees first. Since we did the triceps push up with the first exercise, have your hands wider on this exercise to more pointedly target the chest. Rowing Sprints + Slider Bodyweight Exercises Circuit -- great mix of cardio and strength training!

Outfit c/o Champion

Nothing like row sprints and some slider exercises to get a huge burn in minimal time! Try this triple circuit next time you’re at the gym. And for local readers, Btone actually offers a class that combines rowing and the megaformers (look for Tone & Row or Tandem Row on the schedule).


This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.

12-Minute Full-Body Slider Workout (+Giveaway!)

12-Minute Full Body Slider Workout -- low impact but CHALLENGING! I have a challenging workout for you guys today (my legs were quivering by the end!) and a giveaway to reward you for your efforts. 🙂 Daniel Glass water bottle giveaway - glass & bpa-free

I’ve teamed up with daniel glass on today’s post and one lucky winner will get one of their super cute glass water bottles. They come in a bunch of different fun colors and are BPA-free, which is so important. The colorful silicon sleeve that’s wrapped around the glass makes the bottle easy to grip during sweaty workouts.

So yes, there are lots of other BPA-free glass water bottles out there, but what got me excited to work with daniel glass is that the company donates 10% of its proceeds to ocean pollution clean-up charities. I love it when companies give back!

Enter to win. If you win you’ll get to pick out the water bottle color of your choice. You’ll notice they all have fun names–I had to go with Fuchsia AF because “AF” is my favorite unit of measurement. 😉 The below link will bring you to the entry page. You’ll just need to enter in an email address so that daniel glass can contact you (so to be clear, I’m not collecting your email address, DG is).


The winner will be chosen October 31st.Daniel Glass water bottle giveaway - glass & bpa-free

Alright now that we’ve covered hydration, it’s time to get your game face on for today’s workout …

12-Minute Full-Body Slider Workout

Equipment I Used

  • Sliders (dish towel works for hardwood floors and paper plates work on carpet)

This workout flows one move right into the next–it’s short, but it is continuous work with the exception of a 30-second breather in the middle. Think of the sequence as being broken up into three progressions. With the progressions, we add in moves every 30 seconds, building up a combo, and then take away moves in a similar fashion. Writing out the description makes it sound confusing so I’d highly recommend just following along with the video or at least watching it before doing the workout on your own–everything will make much more sense! That being said, here’s the general flow:

  1. Lunge Slides –> Lunge Slides + Crunch –> Crunch
  2. Lunge –> Lunge + Swan Dive –> Lunge + Swan Dive + Single Leg Bear –> Swan Dive + Single Leg Bear –> Single Leg Bear
  3. Twisted Push Ups –> Twisted Push Ups + Thread the Needle Pike –> Thread the Needle Pike

12-Minute Full Body Slider Workout -- low impact but CHALLENGING! Follow along with the video to get the whole flow of the sequence.

This workout is no joke–I was trembling getting through the second side. That being said, if you need to take more breaks, just pause the video occasionally. Listen to your body–remember there’s a difference between hurts so good and hurts. As with any workout, make sure to warm up beforehand.  12-Minute Full Body Slider Workout -- low impact but CHALLENGING!

WEARING | Movement Intuition Leggings by Free People c/o Shopbop // Nike Sports bra (old but this bra top is similar) // Adidas neo sneakers (also love these similar all-white sneakers from Nike)

Let me know how it goes if you try this workout! Were your legs burning as much as mine were?? And good luck to everyone entering the giveaway!


This post was sponsored by daniel glass. All opinions–as always!–are my own. I appreciate your support of the brands that make this blog possible. 🙂

Lower Body Circuit Workout with HIIT Bursts

Low Body Circuit Workout with HIIT Blasts - you'll just need a set of weights and 15 minutes! (video included if you want to follow along at home)

You have no idea how many technical difficulties I had making this post–every electronic device I own mutinied on me yesterday. So a day and a half later than planned, let’s just get right to it…

Consider THIS with Weighted Low-Body Exercises

Before getting to the workout, I want to talk a little about choosing weights for the exercises we’ll be doing in the circuit portion. With weighted lower body exercises, don’t just think to yourself “Ok, how much extra weight can I handle for these exercises?” Consider where that added weight will be. A squat with a 20-lb dumbbell held at your chest, for example, will feel different from a squat with two 10-lb dumbbells held at your shoulders. That added front weight is going to alter your center of gravity and will require your back to work a bit harder to stabilize. This is especially true for any exercise in which your torso is hinging forward rather than remaining perfectly upright.

I mention this because you can really use any weight (dumbbell/s, kettlebell, medicine ball, etc.) for this circuit (or just body weight!), and if you go with a singular weight, you’d be holding it at your chest. If your form is on point and you know these exercises like the back of your hand, challenge yourself–go heavy! But if you’re newer to working out or have any history of back issues, I’d definitely encourage you to go lighter than you think you can handle. And that goes for everyone, regardless of where you’ll be holding your weight (shoulders, chest, down to your sides).

Lower Body Circuit Workout with HIIT Bursts


  • Set of dumbbells (or just one held at chest) — I’m using 8-lb weights because they’re the heaviest available at the studio where I filmed the workout. Normally I would have gone with 12-lbs. (No complaints haha).
  • Exercise mat — I didn’t have one when I filmed and my knees were angry during the surrenders. Use a mat!
  • Interval timer — I used this tabata iPhone app for the HIIT bursts and a regular stopwatch for the circuit.

For this workout, you’ll be alternating between a circuit of low-body exercises and a quick 2-minute bodyweight HIIT. The HIIT is all about speed and doing as many reps as you can in the given work interval. The circuit is about control and challenging yourself with weight load (keeping the above info in mind!). Each time you go through the circuit, you’ll stay on it for a shorter period of time.

Breakdown of the Workout:

Exercises and descriptions can be found below the pictorial. You’ll get 15 seconds of rest in between sides and before/after the HIIT.

Weighted Circuit on the Right (45 sec each exercise)
Weighted Circuit on the Left (45 sec each exercise)
2-Min HIIT Blast
Weighted Circuit on the Right (30 sec each exercise)
Weighted Circuit on the Left (30 sec each exercise)
2-Min HIIT Blast
Weighted Circuit on the Right (15 sec each exercise)
Weighted Circuit on the Left (15 sec each exercise)
2-Min HIIT Blast

Make sure to warm up before starting this workout (here’s a 5-minute warm up you can do at home). Always listen to your body and modify as needed! Low Body Circuit Workout with HIIT Blasts - you'll just need a set of weights and 15 minutes! (video included if you want to follow along at home)

Weighted Circuit

Complete 45/30/15 seconds of each exercise on the right then repeat on the left. Try to go from one exercise to the next without rest. If it gets to be too much, just slow down the pace. You can rest for 15 seconds in between the right and left legs.

Side Lunge to Knee Raise | Start standing with one weight at each shoulder. Step your right foot out wide to the side, bending that knee and sinking your hips back and down into a deep side lunge. Press off that right foot to push yourself back up to standing, but instead of bringing your right foot to the floor, drive the knee up and into your chest and then lunge right back down to the side.

  • Make it easier: No knee raise; come back up to standing with both feet on the floor instead.
  • Make it harder: Add a hop off the left foot as you drive your right knee into the chest at the top.

Curtsy Lunge to Side Kick | Start standing with feet hip-width apart. From here, sink down into your curtsey lunge: right foot stays planted on the ground and as you bend that right knee, reach your left foot behind it as far to the right as you can, planting the ball of the foot down. As you come back up to standing, swing that back leg up and out to the left side in a wide kick. As if sweeps back down, lower into your next curtsy lunge.

Squat to Surrender | Start standing with weights at shoulders, feet a little wider than hip’s width apart. Squat down, sliding your hips back and down, keeping your chest open. From here, come to a kneeling position, stepping your right foot back behind you, planting the ball of the foot and knee on the floor and then doing the same with the left. Continuing to lead with the right, return to a low squat position, stepping the right foot forward onto the floor and then the left. From this low squat position, straighten the legs as you drive the hips forward to your starting position.

HIIT Blast

Set a timer for 4 rounds of 20 second work and 10 seconds rest. You’ll go through the following four exercises (20 sec on each with 10 sec rest in between).

Squat Jacks | Start in a low squat position with feet wide. Staying low in a squat, jump your feet in close together and then jump your feet out wide again to the starting position. When your feet are wide, one hand should come to the ground in front. Continue jacking your feet in and out, staying low in the squat and alternating which hands touches the floor (this ensures you’re staying low through the legs!).

Lunge Hop RIGHT | Start in a split-stance lunge position: both knees bent to 90 degrees, right foot flat in front; left foot in back, ball of the foot planted on the ground. Keeping the same foot in front/back, you hop a few inches into the air and land softly back into your starting position. Your legs are never fully straightening during this; it’s a small upward hop, pushing off the balls of the feet. To modify, take out the jump and just pulse at the bottom.

Lunge Hop LEFT 

Hot Feet | You probably know these best as a basketball or football drill. You essentially run in place as fast as you can while in a wide-leg squat position. With your feet a bit wider than hip-width apart, squat down. Staying low, you’ll quickly run your feet up and down, staying on the balls of your feet and barely picking them off the floor (an inch or two) so that you can maintain the speed.

Low Body Circuit Workout with HIIT Blasts - you'll just need a set of weights and 15 minutes! (video included if you want to follow along at home)terez-stand-up-to-cancer

WEARING | Terez SU2C Mantra leggings (5% of sales are donated to Stand Up To Cancer) // GAP tank // adidas neo sneakers (also love them in black with the marbled sole!) // Athleta bra (sold out in orange but much cuter colors available)

Just to highlight what’s mentioned above in the outfit details, the leggings I’m wearing in today’s post give back! Terez (also the makers of these skull leggings everyone loves) will donate a portion of the proceeds to Stand Up To Cancer.


Outfit detail links are affiliate (except the charitable one). I appreciate your support!