This workout comprises a warm up, and four exercises using the rowing machine and bodyweight, repeated for 30 minutes total.

Rowing burns a crazy amount of calories (256 in 30 minutes!), and when coupled with these two strength-training moves, it's an amazing workout to shape and grow your booty.

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For a rowing machine, there are only three things you need to focus on for this metabolic workout: strokes-per-minute, time/500M, and time elapsed. Your strokes-per-minute goal is 28-32.

I thought the Vixen Workout was a full body-killer, but I hadn't rowed yet. After 45 minutes of straining and exhaling, I let out grunts that would make Maria Sharapova blush.

The rowing machine's LCD tracks speed, distance, time, calories burned, strokes per minute, date, and ambient temperature. An 11-pound flywheel offers eight levels of resistance.