Uploaded June 2026 | Updated September 2026, 3 weeks ago
10-Minute Row + Bodyweight Circuit 🔥
One thing I’ve learned as I’ve gotten older...
The workout you ACTUALLY do will always beat the perfect workout you never get around to.
And when it comes to perimenopause and beyond, consistency matters SO MUCH MORE than perfection!
Today all I needed was:
10 minutes.A rower.A few simple strength movements.
Done. 👏🏻
This quick circuit challenges your:🔥 cardiovascular health🔥 muscular endurance🔥 strength🔥 metabolism
...without requiring an hour in the gym.
Here’s the Circuit 👇🏻
Warm Up:➡️ Minute 1: Easy RowNice + steady pace, w/ low resistance. Focus on form and FULL strokes!
Workout - Alternate between rowing and bodyweight movements:
➡️ Minute 2: Fast RowPush hard and aim for high stroke rate. (28–32 SPM).
➡️ Minute 3: Push Ups (Incline Push-Ups on a bench for beginner)Max reps, focusing on form.
➡️ Minute 4: Moderate RowMedium intensity this time (24–26 SPM). Focus on long, powerful strokes.
➡️ Minute 5: Air SquatsAs many reps as possible in this minute! Chest up w/ knees tracking over toes.
➡️ Minute 6: Row Sprint!As fast as you can maintain!! All out… aiming for 32+ SPM.
➡️ Minute 7: Plank w/ Shoulder TapsKeep your core tight, buns flexed. 😂 Then alternate shoulder taps… trying NOT to rock your body.
➡️ Minute 8: Row IntervalsRecover by alternating 10 seconds fast, 10 seconds slow for entire minute.
➡️ Minute 9: Burpees (modified for beginner)Pace yourself… you CAN do this!!
Cool-Down:➡️ Minute 10: Easy RowTime to bring your heart rate down with slow and steady movement.
Remember: this workout is completely scalable. Adjust the rowing intensity, modify the movements, and make it work for YOUR body. 🩷
Alright… grab your timer and hop on that rower. Time to crush your bod in just 10 mins! 💪🏼 💥
10-Minute Row + Bodyweight Circuit 🔥
One thing I’ve learned as I’ve gotten older...
The workout you ACTUALLY do will always beat the perfect workout you never get around to.
And when it comes to perimenopause and beyond, consistency matters SO MUCH MORE than perfection!
Today all I needed was:
10 minutes.A rower.A few simple strength movements.
Done. 👏🏻
This quick circuit challenges your:🔥 cardiovascular health🔥 muscular endurance🔥 strength🔥 metabolism
...without requiring an hour in the gym.
Here’s the Circuit 👇🏻
Warm Up:➡️ Minute 1: Easy RowNice + steady pace, w/ low resistance. Focus on form and FULL strokes!
Workout - Alternate between rowing and bodyweight movements:
➡️ Minute 2: Fast RowPush hard and aim for high stroke rate. (28–32 SPM).
➡️ Minute 3: Push Ups (Incline Push-Ups on a bench for beginner)Max reps, focusing on form.
➡️ Minute 4: Moderate RowMedium intensity this time (24–26 SPM). Focus on long, powerful strokes.
➡️ Minute 5: Air SquatsAs many reps as possible in this minute! Chest up w/ knees tracking over toes.
➡️ Minute 6: Row Sprint!As fast as you can maintain!! All out… aiming for 32+ SPM.
➡️ Minute 7: Plank w/ Shoulder TapsKeep your core tight, buns flexed. 😂 Then alternate shoulder taps… trying NOT to rock your body.
➡️ Minute 8: Row IntervalsRecover by alternating 10 seconds fast, 10 seconds slow for entire minute.
➡️ Minute 9: Burpees (modified for beginner)Pace yourself… you CAN do this!!
Cool-Down:➡️ Minute 10: Easy RowTime to bring your heart rate down with slow and steady movement.
Remember: this workout is completely scalable. Adjust the rowing intensity, modify the movements, and make it work for YOUR body. 🩷
Alright… grab your timer and hop on that rower. Time to crush your bod in just 10 mins! 💪🏼 💥
