Creating a workout habit can be one of the most powerful steps toward lasting fitness and health. The consistency of showing up for yourself, no matter how big or small the workout, builds mental and physical strength over time. Today’s workout combines the power-building rowing machine, core-focused sit-ups, and the functional strength of the farmer’s carry. Together, these moves target endurance, core stability, and grip strength, giving you a well-rounded workout that reinforces the habit of working hard for your health. Let’s dive in and commit to building this habit one rep at a time! Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 20 minutes. At the start of the timer row 9 calories. Then complete 15 sit-ups. Finish the round with a 50 meter Farmer’s Carry. Repeat this sequence until the 20 minutes is complete.

Equipment Needed

• Dumbbells
• Rower
• Yoga mat (if desired for sit-ups)

Modification Options

*If you don’t have a rower machine, substitute the row for a 200 meter run.*

Beginner: Reduce the weight on the Farmer’s Carry.

Advanced: Row 12 calories instead of 9. Instead of regular sit-ups, use one of your dumbbells and complete weighted sit-ups. Use a heavier weight on the Farmer’s Carry.

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