Indoor rowing training to be done in the gym with a Concept Row machine or similar that indicates virtual movement rhythms in order to control the intensity and correctly execute the plan.
The indoor rowing machine is one of the most efficient cardio and strength machines in the gym. With very little activity time it generates a great training effect. Thanks to this equipment, you can work both cardio and the muscles of the legs, trunk and arms.
Unfortunately, it is quite heavy and monotonous. I recommend that you use music to better withstand the effort. However, the effort is worth it and you will notice its effect from the first workouts.
The plan is complemented with two strength sessions to do in the gym and/or at home with machines or a trx.