Joint angles · start → finish
- Torso
- 22.0° → 34.0°
- Hip
- 96.0° → 108.0°
- Knee
- 92.0° → 98.0°
- Shoulder
- 40.0° → 56.0°
- Elbow
- 30.0° → 44.0°
- Neck
- -4.0° → -4.0°
Endurance
Rowing Intervals
8 × 250 m at a hard, repeatable pace, 90s easy between. Legs drive, arms finish.
Equipment
- Rower
Muscle groups worked
- Glutes
- Core
- Scapular push
What it buys you
Trains the legs and trunk together under a repeating rhythm, which is exactly what sustained active-role work asks for.
Capacity trained
Endurance. Aerobic capacity and vascular function. The single best-evidenced physical input to sexual performance.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 122 kcal | 244 kcal | 366 kcal | 549 kcal |
| Female reference · 68 kg | 101 kcal | 202 kcal | 303 kcal | 455 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 50
It serves Seated Astride, Seated, Elevated / Bridged and Prone Base. Every position in those families is listed below, hardest first.
- Seated AstrideAstride Hold and Surge8.1
- Seated AstrideAstride Single Support8.0
- Seated AstrideAstride Deep Squat7.9
- Seated AstrideAstride Elevated Foot7.8
- Elevated / BridgedElevated Cantilever7.8
- Seated AstrideAstride Rocking Tempo7.7
- Elevated / BridgedBridge Single Leg7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Seated AstrideAstride Back Lean7.5
- Elevated / BridgedElevated Legs Overhead7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- Elevated / BridgedElevated Counterbalance7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- Elevated / BridgedElevated Table Edge7.3
- Elevated / BridgedElevated Surface Step7.2
- Elevated / BridgedElevated Deep Wedge7.1
- Seated AstrideAstride Upright7.0
- Elevated / BridgedBridge Hold6.8
- Seated AstrideAstride Kneeling Base6.6
- Elevated / BridgedElevated Wedge Support6.5
- Prone BaseProne Scapular Load6.4
- Prone BaseProne Edge Hang6.3
- Elevated / BridgedElevated Hips Supported6.3
- Prone BaseProne Forearm Support6.2
- Prone BaseProne Extended Reach6.2
- Prone BaseProne Split6.2
- Prone BaseProne Hips Elevated6.1
- Prone BaseProne Deep Flexion6.1
- Prone BaseProne Legs Together6.0
- SeatedSeated Hands-Back Bridge6.0
- Prone BaseProne Single Knee Drawn5.9
- Prone BaseProne Pillow Wedge5.9
- Prone BaseProne Wide Base5.8
- SeatedSeated Deep Lean5.8
- SeatedSeated Edge Single Leg5.8
- SeatedSeated Chair Reverse Straddle5.7
- SeatedSeated Elevated Surface5.7
- Prone BaseProne Neutral5.6
- SeatedSeated Chair Straddle5.6
- SeatedSeated Knees Drawn5.6
- SeatedSeated Wide Abduction5.6
- SeatedSeated Lean-Back Support5.5
- SeatedSeated Cross-Leg5.5
- SeatedSeated Edge Reverse5.4
- SeatedSeated Feet Planted5.4
- SeatedSeated Edge Facing5.2
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.