Beginner Rowing Erg Core Strength Workout Plan Infographic

Workout routine infographic titled "Beginner Rowing Erg Core Strength Workout". Central anatomical figure, front and back views, anatomically correct, with highlighted muscle groups targeted by this routine using color-coded shading: core / abdominals, obliques, lower back, glutes, hamstrings, lats, rear shoulders, quads, forearms. Add 6 numbered exercise cards in clear sequence around the figure, each card with a small clean line-drawing of the movement, plus exact English labels and metrics: 1) "Bodyweight Squat" — "2 × 12" — target muscles: "Quads, Glutes, Core". 2) "Glute Bridge" — "2 × 12" — target muscles: "Glutes, Hamstrings, Core". 3) "Bird Dog" — "2 × 10 / side" — target muscles: "Core, Lower Back, Glutes". 4) "Dead Bug" — "2 × 10 / side" — target muscles: "Deep Core, Hip Flexors". 5) "Forearm Plank" — "2 × 20–30 sec" — target muscles: "Abdominals, Obliques, Shoulders". 6) "Reverse Snow Angel" — "2 × 12" — target muscles: "Upper Back, Rear Delts, Lats". Add a quick-stats strip with exact English labels: "Total Duration: 90 min", "Equipment: Bodyweight Only", "Difficulty: Beginner", "Calories Burned: 250–400 kcal est.". Add a small bottom safety tip with exact English text: "Safety Tip: Keep a neutral spine, brace your core, and stop if form breaks down. If unsure, consult a coach.". Visual style: modern fitness magazine, warm orange and navy color palette, crisp editorial layout, high contrast, sharp typography, balanced white space, energetic but beginner-friendly mood. Include subtle visual cues that suggest rowing conditioning and core training without adding extra non-English text. editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout. All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no graphic injury imagery, no brand-name supplement boxes, no watermarks Anatomically correct figures, no graphic injury, no extreme dieting claims, no supplement brand boxes. Safety tip at the bottom should reference proper form or consult a coach.