Now that you’ve mastered how to row, it’s time to use your skills in a killer workout. We asked Melody Davi, rowing instructor at City Row in New York City, for a total-body workout that will keep your heart pumping.

Check out the moves below, then use the workout to put them together. You’ll also find a Spotify playlist that will keep you motivated from start to finish. If you need to review rowing terminology, use this article.

1. Recovery Row

Row with a split time between 2 and 3 minutes. This pace is slower than Fast Row pace.

2. Fast Row

Row with a split time of less than 2 minutes (or as close as you can get).

3. Stroke Breakdown

Do 5 leg-only isolations, 5 arm-only isolations, and 5 full strokes. Repeat 3 times. (Review isolations here.)

4. Stroke Pyramid

Do 1 stroke and pause at the catch. Do 2 strokes and pause at the catch. Build up to 5 strokes, then decrease back down to 1 stroke.

5. High Plank

Place hands on ground with wrists under shoulders, core engaged, and legs extended straight behind you. Maintain level hips as you hold position.

6. Forearm Plank

Support weight on forearms with elbows under shoulders, hips level, and legs extended behind you.

7. Walkout With Push-Up Pyramid

Stand with feet hip width and core engaged. Bend down and walk hands forward to come into high plank. Do 1 push-up. (Go here for details on how to do a push-up.) Walk hands back and return to starting position. On the next rep, do 2 push-ups. Continue to add a push-up each time until you do 5, then decrease back down to 1 push-up.

8. Runner’s Lunge

From a high plank position, bring right foot forward into a low lunge. Pause to feel the stretch, then repeat on the other side.

9. Walking Plank

Start in a high plank and lower into a low plank one arm at a time. Reverse movement to return to high plank. Repeat.

10. Squat

See how to do a squat here.

11. Alternating Lunge

Stand with core engaged and feet hip width. Step forward with right foot and sink into a lunge by bending both knees to 90 degrees. Step back by pushing off right heel to return to starting position. Repeat on the other side.

12. Glute Bridge

Lie faceup with knees bent, feet flat on floor, and arms at sides. Engage core, pulling navel toward spine, then squeeze glutes and lift hips toward ceiling. Keep neck and shoulders relaxed and continue to squeeze glutes as you lower to starting position.

13. Tricep Dip

Sit facing away from rowing machine with straight legs and place both hands on rail behind you with fingers pointing toward you. Extend arms to lift butt off ground and engage glutes and legs. Bend elbows to 90 degrees to perform a dip, then straighten arms to complete rep.

14. Rail Elevated Push-Up

First review how to do a push-up here. For the right-hand rail elevated push-up, start in a high plank position with torso parallel to rowing machine and place right hand on rowing machine bar. (Make sure seat is all the way forward so there’s no chance of it hitting your hand.) Do a push-up, keeping right hand elevated on the machine and left hand on the floor. Repeat on the other side for the left-hand rail elevated push-up. Make it easier: Do all push-ups from a kneeling position.

The Workout

The Playlist