Slide the seat of the DP Body Tone 300 all the way down toward the foot platform and straddle the machine. Carefully lower your behind onto the seat of the machine, placing your feet firmly on the platforms.
Bend both knees to a squat position to reach down and grab the rowing bar with both hands.
Keeping your back straight and belly pulled in, straighten out your knees by firmly pushing down with your feet and pulling the row bar toward your waist. As the seat of the rowing machine slides back with your leg press, contract the abs, triceps and gluts to make sure the entire core is working smoothly together.
Finish the extension by pulling the row bar all the way to the waist, leaning slightly back, if necessary, and pressing the elbows past your sides toward your back. Keep the row bar between the waist and chest when pulling to avoid straining the neck muscles and to maintain a straight spine. Exhale on the extension.
Hold the row for a few seconds and then pull your torso back upright. Slowly begin bending your knees and leaning forward to slide the rowing machine seat back toward your feet. Inhale on the forward squat.
Repeat the backward extension and forward slide for as many repetitions as possible, maintaining a smooth, controlled pace. Remember to inhale on the extension and exhale on the slide forward.