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EXERCISE INSTRUCTIONS
Rowing is a very effective way of training. It strengthens the heart and circulation as well as all
major muscle groups: The back, abdomen, arms, shoulders, buttocks and legs.
Rowing essential moves
1. Seat on the seat and place your feet on the pedals. Use the Velcro to secure your feet and grasp
the rowing handles.
2. For the starting position, lean forward with arms outstretched and bend your knees as shown
in figure 1.
3. Move your arms backwards while stretching your back and legs (see figure 2).
4. Continue this movement until you are in a lean-back position. Your elbows should point out-
wards (figure 3). Now continue as described under point 2 to repeat the movement.
Exercise time
Rowing is relatively exhausting - we therefore recommend starting with a short and easy
workout program. You should increase the challenges for further workouts. Start with a 5-
minute workout for your first training session and increase the time slowly with further
workouts until you reach 15 to 20 minutes. Take your time to increase and try to do a workout every
second day or three times a week. Your muscles should get enough time to relax between different
workouts.
Rowing with the arms only
With this exercise, you can improve your arm and shoulder muscles, as well as the back and abdo-
minal muscles. Start the movement with legs straight as shown in figure 4, lean forward and grasp
the handles. Move your upper body slowly to the rear side until you reach a position as shown in
figure 6, while pulling the handles in direction of your upper body. Repeat this movement.