Tired of the same cardio workout routine? Try Shockwave, a 30 and 45 minute circuit-style cardio and strength sessions using Indo-Row machines, which uses water as your resistance.

“We wanted to be able to introduce a whole group of people to the sport in a way that fits their needs: short and efficient,” saysJay Blahnik, Equinox fitness advisory board member and group fitness instructor who co-created the class with World Champion rower and ultra-endurance athlete Josh Crosby. “Rowing uses 80 percent of your muscle mass and recruits 9 major muscle groups, so you are going to get the most for your minutes,” says Blahnik, “It’s the densest form of cardio you can do.”

“Order is extremely important: Think legs, core, arms on the way out, and arms, core, legs on the way back in,” says Crosby of the proper rowing technique, “About 60 percent of your power should come from your legs, 20 percent from your core and 20 percent from your arms.”

 

Check out the video below and let us know if you’ll be rowing anytime soon: