ROW + BIKE · FULL BODY · UPPER + LOWER + CORE
ROW. LIFT. BIKE. LIFT. 🔥 This workout is split into two completely different blocks: SET 1 → rowing + lighter upper-body strength SET 2 → biking + heavier lower-body strength Both sets are 3 rounds, and together they give me the cardio, strength and core work I want without making the workout feel repetitive SET 1 — Cardio + Upper Body 3 rounds | regular + lighter weights • 500m row • Seated bicep curls x10 • Bicep/shoulder rotation + reach x10 • Single-arm bent-over row x10/side • Alternating single-arm chest press x10/side • Skull crusher tricep extensions x10 • Light-weight full-motion body halos x10 • Weighted sit-ups x10 • Light-weight alternating front/lateral raises x10/side SET 2 — Cardio + Lower Body 3 rounds | heavier weights • 3-minute bike • Goblet squat to low bench x8 • Single-leg RDL x8/side • Alternating lateral lunges x8/side • Bulgarian split squats x8/side • Weighted hip thrusts x8 • Alternating step-ups x8/side • Standing weighted oblique crunches x8/side Simple. Efficient. Full body. ✅ Save this one for your next gym day. @ATHLETA @lululemon @Nike #fullbodyworkout #strengthtrainingforwomen #row #cycle #gymtok