Technogym Skillrow is one of the most advanced indoor rowing machines yet developed, designed to improve your cardiovascular and respiratory fitness as well as strengthen and tone just about every muscle group in your body. The Aquafeel technology of the Skillrow cleverly replicates the sensation of rowing on the water while you row your way to better stamina, speed, skill, and power.
Combine the machine's Multidrive Technology with the Skillrow Professional App and you can choose the right rowing machine workout whether you're new to rowing or have been taking to the water for years.
What Does a Rowing Machine Workout Do: The Muscles Involved
There are many benefits of a rowing machine workout and you definitely don't have to be a competitive rower to see the positive effects. Rowing provides you with an intense workout that includes resistance training, meaning the heart must work harder to pump blood around the body. This is an effective way of boosting your body's metabolism, fitness, and strength all without putting too much stress on your joints.
At the same time, you'll be burning off a serious amount of calories. You may be asking yourself, however, when I do a rowing machine workout what muscles do, I actually use? You'll be surprised at the answer. You'll be exercising most major muscle groups in the body. You'll feel and see the benefit in your upper back, arms, pectorals, abs, obliques, calves, quads, and glutes.
A Workout on the Rowing Machine for Beginners
One bonus of the Technogym Skillrow is that you can control your movement and pace, setting it to suit your experience level even if you're a total beginner. Start off with routines that include some power or cardio work interspersed with recovery phases (rowing HIIT). Setting your goals and changing modes is easily done from your seated position. You can either plan your own workouts or download the Skillrow Professional App to your smartphone and connect it to the holder on the machine's console.
The app stores your workouts and training, helping you row your way to your goals while giving you access to a varied choice of workouts for your rowing machine. Ready to give rowing a go? Then try this simple 20-minute rowing machine workout for beginners. As you feel more comfortable with it, play around with your pace and speed, or switch up the intensity scale from UT2 (relaxed rowing with a good rhythm) to UT1 (rowing at an aerobic workout level).
| Detail | Time | Rate (strokes/minute) |
Intensity |
|---|---|---|---|
| Warm-up with gentle rowing |
5 minutes | 20 | |
| Rowing - arms and trunk | 3 minutes | 22 | UT2 |
| Rowing - quarter slide | 2 minutes | 20 | |
| Rowing - half slide | 3 minutes | 22 | UT2 |
| Rowing - ¾ slide | 2 minutes | 20 | UT1 |
| Cool-down with gentle rowing |
5 minutes | 20 |
- Arms and Trunk: This is a good starting position that lets you focus on getting your arm movements correct. Keep legs slightly flexed but immobile and row using your arms and upper body only.
- Quarter Slide: Add a short leg drive to your rowing movement. The quarter slide lets you focus more on your finishing technique.
- Half-Slide: Start adding more power through your legs, pushing them up until the knees are at 90-degrees. This means your legs and trunks will be working simultaneously, helping you with your coordination and giving a more dynamic push through the stroke.
Three-quarter Slide: Begin to stretch your legs out even further, making your hips do some of the work. As you become more confident with this movement, you will notice increased coordination between your legs and trunk
Rowing Machine: An Advanced Workout
Once you're familiar with your Technogym Skillrow and have built up stamina and confidence on the rowing machine you'll be ready to tackle a more advanced workout. Magnets incorporated into the mechanism of the Skillrow provide the resistance for power mode, needed for strength training. As you follow our workouts or put together your own, you'll be delighted at how easy it is to switch between cardio and power modes by simply adjusting the resistance level of your machine. You can select from over 10 settings and three power modes. Your settings and performance achievements are clearly visible on the console while downloading the Skillrow Professional App gives you a range of advanced challenges to choose from. From our library of guided training, you can set a pace boat target to work with, compete virtually with friends, receive biofeedback information about your stroke force, length, and distance, and train with elite coaches such as Scott Durant and Alexia Clark. To take your rowing to the next level, we've put together an advanced workout plan for your Technogym Rowing Machine.
| Session | Details | Time | Rate (strokes per minute) |
Intensity |
|---|---|---|---|---|
| Warm-up | • 1 minute of easy half-slide strokes • 1 minute of full slide strokes • 5 minutes at a steady rate of 20 spm • 1 minute at UT1 intensity • 2 minutes easy rowing at UT2 |
10 minutes | 18-20 | UT2 - UT1 |
| Rowing | • Focus on form and technique - switching between quarter, half and three-quarter slides • Switch your pace, speeding up and down to challenge yourself |
30 minutes | 22 | Switch between UT2 and UT1 |
| Cool-down | Easy rowing | 5 minutes | 20 |
