Welcome to the Oarsome Women Training Series, a practical collection of short, effective workouts designed to build strength, balance, and body awareness.
Led by Roberto Pusinelli (former National Team athlete and experienced coach), these sessions combine a science-based approach with real-world sporting experience. Each video targets a specific goal and can be used as a warm-up, a standalone mini-workout, or a complement to rowing training—perfect for athletes of any age who want to progress safely and consistently.
Video 001 — Warm-Up
A simple, essential routine to prepare your body for movement. Roberto guides a full warm-up to raise body temperature, improve joint mobility, and reduce injury risk. Ideal before any rowing session or fitness workout.
Video 002 — Dynamic Warm-Up
A more energetic warm-up option using controlled, flowing movements to boost coordination and activate key muscles. Great for getting “switched on” before training with better rhythm and precision.
Video 003 — Balance
A session focused on stability and control. Through progressive drills, you’ll strengthen the core, improve posture, and enhance coordination—skills that are fundamental both in rowing and everyday life.
Video 004 — Strength Training
A functional bodyweight workout to build overall strength. Targeting legs, arms, and core, this routine is perfect when you’re short on time but still want a solid, effective session.
Video 005 — Strength Training: Core Focus
A dedicated workout for the core and lower back. Roberto leads a focused sequence to improve trunk stability and power transfer—excellent for rowing performance and posture support.
Video 006 — Stair Workout (Scalinata)
An outdoor stair session to build leg strength, coordination, and cardiovascular conditioning. Roberto guides a simple but effective routine using controlled step work and pace changes—easy to scale by slowing down or using the handrail when needed.
Video 007 — Stretching
A guided stretching and mobility routine designed to release tension after training. Focuses on key rowing areas like hips, glutes, hamstrings, and lower back, with floor-based stretches on a mat for a calm, effective cool-down.
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