Don’t just run, spin or (God forbid) elliptical every time you go to the gym. Mix up your cardio with a rowing session at least once a week. Coach Jesse Frank of Fusion Cross-training demystifies the proper rowing technique so you can jump on the erg and get the huge cardio and strength benefits of this full body exercise. Learn how to set up the feet, proper rowing technique and common mistakes to avoid.

Gavin McKay is the owner and creator of Fusion Cross-training with locations in Center City and Mt. Laurel, New Jersey.