Core Strength Workout Plan Rowing Erg Infographic

Workout routine infographic titled "Rowing Erg Workout". Add a central anatomically correct front-and-back human figure with HIGHLIGHTED MUSCLE GROUPS targeted by this routine using color-coded monochrome shading and a clear legend in English: "Primary Muscles", "Secondary Muscles". Emphasize lats, rhomboids, traps, rear delts, biceps, forearms, glutes, hamstrings, quadriceps, calves, abdominals, obliques, and lower back. Arrange 6 numbered exercise cards in sequence around the figure, each card showing a small clean line-drawing of the movement, the exercise name in English, safe elite-level sets × reps/time, and target muscles in English: 1. "Warm-Up Row" — "1 × 5 min" — "Targets: full body, legs, back, core"; 2. "Power Intervals" — "8 × 250 m" — "Targets: legs, lats, glutes, core"; 3. "Recovery Row" — "8 × 45 sec" — "Targets: cardiovascular endurance, full body"; 4. "Stroke Rate Ladder" — "3 × 4 min" — "Targets: back, shoulders, core, legs"; 5. "Single-Leg Glute Bridge" — "3 × 12/side" — "Targets: glutes, hamstrings, core"; 6. "Forearm Plank" — "3 × 45 sec" — "Targets: abdominals, obliques, lower back, shoulders". Add a quick-stats strip with English labels exactly: "Total Duration: 30 min", "Equipment: Rowing ergometer, mat", "Difficulty: Elite / Athlete", "Calories Burned: 320–450". Add a small bottom safety tip in English exactly: "Form Tip: Drive with legs first, keep a neutral spine, and consult a coach to refine stroke mechanics." Visual style: minimal flat, monochrome palette, crisp black/gray/white tones, high contrast, sharp typography, balanced spacing, modern athletic editorial look, focused and disciplined mood. Include subtle visual cues suggesting core strength emphasis without adding that 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.