30 Day Fitness Plan Rowing Erg Workout Infographic

Workout routine infographic titled "Rowing Erg Workout". Central anatomical figure, front and back views, anatomically correct, with highlighted muscle groups targeted by this routine using color-coded shading: lats, rhomboids, trapezius, rear deltoids, biceps, forearms, core, glutes, quadriceps, hamstrings, calves. Add 6 numbered exercise cards in sequence around the figure, each with a small clean line-drawing of the movement, exercise name in English, sets × reps, and target muscles in English: 1) "Band Row" — "4 × 12" — "Lats, Rhomboids, Biceps"; 2) "Seated Band Row" — "4 × 15" — "Mid Back, Rear Delts, Forearms"; 3) "Band Deadlift" — "4 × 10" — "Glutes, Hamstrings, Lower Back"; 4) "Squat to Row" — "4 × 12" — "Quads, Glutes, Back, Core"; 5) "Band Face Pull" — "4 × 15" — "Rear Delts, Traps, Upper Back"; 6) "Plank Band Pull" — "4 × 10 per side" — "Core, Lats, Shoulders". Add a quick-stats strip with labels in English: "Total Duration" — "60 min", "Equipment" — "Resistance Bands", "Difficulty" — "Elite / Athlete", "Calories Burned" — "500–750 kcal est.". Add a bottom safety tip in English: "Safety Tip: Maintain a neutral spine, drive through the legs first, and consult a coach to refine rowing form." Visual style: modern fitness magazine, warm orange & navy palette, energetic athletic mood, high contrast but clean, sharp typography, balanced editorial composition. Include subtle visual cues suggesting a structured month-long progression without adding the search phrase as on-image 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.