What is the rower challenge?
This week's challenge couldn't be simpler: how many metres can you row in 40 seconds? Take a 20-second rest and then repeat 5-10 times depending on your fitness level. Try to reach the same distance each time.
Before you start, be sure to practice your rowing technique. First, sit in the seat and strap your feet in tightly. With your knees bent, grab the rowing bar with both hands and hold your arms out straight in front of you. Keep your core tight and back straight as you push your legs until they're fully straight (without locking the knees), then pull the handle towards your chest.
Try not to lean too far forward as this can put pressure on your lower back. Then, return to the start position and repeat. As a general rule, 80% of the effort should come from your legs, just 20% from your arms.
What are the benefits of rowing?
When it comes to cardio workouts, the rowing machine is a low impact exercise suitable for all ages and abilities that can burn up to 600 calories an hour. Rowing will give your core, lower body and arms a fantastic workout, particularly targeting your quads, calves, glutes, biceps and hamstrings.
Let us know how you get on
We've teamed up with New Look to give away two £250 vouchers every two weeks throughout the summer. For your chance to win, send us a selfie of you performing the Rower Challenge - plus let us know how you got on! - and include the hashtag #PureGymSummerSessions If you're one of the winners picked at random, you could be treating yourself to a New Look this summer.!