• Don't rock your body as you row.
  

• Draw your shoulder blades back.

• Bend at the hips with a straight back.
  

• Keep a slight bend in your elbows.
  

• Use an underhand or hammer grip.
  

• Hang a weight plate from a belt or hold a dumbbell between your feet.
  

• Keep your wrists turned slightly inwards.
  

• Keep your elbows by your sides.
  

Sets: 2 Reps: to exhaustion Rest: 1 minute between sets

• Keep your body straight from head to heels.
  

• Squeeze your shoulder blades together.
  

Time: 20 minutes

• Start by cycling at a steady pace for five minutes.
• Pedal as hard as you can for 30 seconds, then pedal more slowly to recover for two minutes.
• Repeat this pattern for the remaining 15 minutes.