Rowing 1.0

Rowing 1.0

Small group training using rowing machines to increase cardio health and help with weight loss

Rowing is a low impact, high- intensity activity that when paired with strength training, can accelerate weight loss and help to achieve better fitness levels. Learn high-­intensity workouts that pair rowing with full-body strength and mobility movements. Instead of strapping in for long sessions, we mix short bursts of pulling with familiar strength exercises.

Rowing 1.0 participants will experience:

An hour long session might consist of four minutes of fast-paced rowing followed by 15 medicine-ball slams and 20 push-ups, then another four minutes of sprints on the machine. It’s a dynamic workout that keeps your heart rate high without the punishing impact of other cardio options.


  • March 8-April 30
  • May 10- July 2
  • July 12-September 3
  • September 13-November 1
  • November 15- December 31 **6 WEEK OPTION
  • January 3-February 25, 2022

8-week sessions*
$380 members/ $320 if you have a MyZone Strap
$480 non-members (includes membership)/ $420 if you have a MyZone Strap

*MyZone Strap required and is included, $60 discount if you already own the strap.

“Susan is a great rowing trainer (I know, I am working with her now). The next group training starts after the holidays.” –Jill Michaels

Program Includes

  • INCLUDES MYZONE FITNESS STRAP activity tracker keep records of ALL your workouts with an easy to use app on your smart phone.  It keeps track of your heart rate percentages, calories burned, and MyZone Effort Points (MEPs).  MEPs are used to make your effort normalized based on age and gender.
  • FREE Wellness Screening and get answers to your questions about an appropriate path to fitness to avoid injury during your time in Shed and Shred Rowing. Sign up at front desk before start of your program. (allow two weeks before start date)
  • 2 workout sessions a week with trainer
  • Biweekly weigh ins with progress monitoring for: Body fat %, muscle %, water hydration levels, and segmental body composition readings
  • Optimal training for optimal strength and weight loss
  • Day-off workout assignments

Session Schedule*

  • M/W @ 8:30am with Susan (3 maximum)
  • M/W @ 5pm with Susan (3 maximum)

*Choose one session

Register at the Welcome Desk. Spots fill quickly. Questions? Contact Erin: or call 802-296-2850 ex 112.