🚣‍♀️ Rowing for Fitness: 12-Min Workout with Warmup & Cooldown for Seniors, Beginners and people recovering. A smooth, 12-min rowing workout with rate and pace changes to keep it fun. Perfect for seniors, beginners, and wellness. RowAlong for a complete 30-min session on any rowing machine as I talk through how to row and keep you company as you get fit. Includes a 9-min warmup and 11-min cooldown with stretching.

Or use it as a way to help kickstart your day like I do!

Subscribe https://www.youtube.com/@rowalong?sub_confirmation=1 to be notified of more workouts in this series!

These workouts aren't performance-minded. They're about moving the body, building fitness, and are designed for all ages and fitness levels. This workout focuses on working the muscles, enhancing longevity, and promoting total body wellness. Whether you're new to rowing or returning after a break, this session offers a balanced approach to fitness.

This is the second video in the series, building on "The First Stroke" with a slightly longer 12-minute main workout. It introduces gentle variations to keep you engaged while maintaining a focus on proper technique and steady-state rowing.

WHAT TO EXPECT IN THIS ROWING WORKOUT:

9-minute gradual warm-up

12-minute low-intensity main workout with gentle variations

11-minute cool-down and stretching

Key features:

Further instruction on How to Row with proper form and technique

Focus on maintaining Comfortable Steady State (CSS) pace

Introduction of slight variations in stroke rate and intensity

Comprehensive cool-down and stretching routine

This accessible workout aims to:

✓ Build on cardiovascular endurance

✓ Enhance full-body strength and flexibility

✓ Boost overall wellness and longevity

✓ Increase confidence for beginners and seniors alike

Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR

Join me for "The Second Pull" as we continue our journey towards better health and fitness. This series progressively builds your strength and endurance, making rowing a sustainable part of your wellness journey, regardless of your age or fitness level.

CHAPTERS:

00:00 Introduction

02:54 Warmup

13:33 12-Minute Easy Rowing Workout with Variations

26:05 Cooldown and Guided Stretching

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

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Welcome to the Rowing for Fitness series! A complete 30-min session: 9-min warmup, 10-min row, 11-min cooldown. Perfect rowing for seniors, beginners, and anyone focusing on wellness, health and longevity through low-impact exercise on any rowing machine. Or use it as a way to help you kickstart your day like I do!

These workouts aren't performance minded. They are about moving the body, building fitness and are designed for all ages and fitness levels as this workout focuses on working the muscles, enhancing longevity, and promoting total body wellness. Whether you're new to rowing or returning after a break, this session offers a balanced approach to fitness.

This is the first of the series, a gentle 10 minute workout to get you started. Remember to subscribe to be notified of more workouts!

WHAT TO EXPEXT IN THIS ROWING WORKOUT

9-minute gradual warm-up

10-minute low-intensity main workout

11-minute cool-down and stretching

Key features:

Beginner-friendly instruction on proper form and technique

Introduction to Comfortable Steady State (CSS) pace

Gentle exploration of different stroke rates

Comprehensive cool-down and stretching routine

This accessible workout aims to:

✓ Improve cardiovascular health for all ages

✓ Enhance full-body strength and flexibility

✓ Boost overall wellness and longevity

✓ Build confidence for beginners and seniors alike

Join me for this first stroke towards better health and fitness. The series progressively builds your strength and endurance, making rowing a sustainable part of your wellness journey, regardless of your age or fitness level.

CHAPTERS

00:00 Introduction

02:49 Warmup

12:36 10 Minute Easy Rowing Workout

23:03 Cooldown and Guided Stretching

Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

Hosted on Acast. See acast.com/privacy for more information.

Ready to ignite your calorie burn? Join me for a 35-minute high-energy RowAlong workout that will build your endurance and strength while torching through calories!

We’ll start with a 5-minute warmup to get your muscles ready. Then, dive into 30 minutes of high-intensity intervals with varying stroke rates, all set to a motivating house music beat.

This workout is perfect for anyone with a Concept2, WaterRower, Peloton, RP3, Aviron, or any other rowing machine. As you follow along, I’ll guide you through each phase with clear cues, mixing moderate strokes, powerful pushes, intense sprints, and vital recovery moments.

You get out what you put in. So when I say SPRINT - you SPRINT. Don't cheat yourself out of a great workout by taking it easy!

Get ready to push your limits, build stamina, and enjoy an exhilarating rowing experience that combines fitness with fun. Expect to sweat, and feel an incredible sense of accomplishment by the end.

Tune in, row along, and let’s chase that RowBeats high together! Who’s up for the challenge?

Follow along to all of the "RowBeats" Here:

https://www.youtube.com/playlist?list=PL8ookhrQKwvIYyhFaOL4DILoVYy8loihK

(Workout Structure: 5 min warmup / 30 min RowAlong workout intervals)

📚CHAPTERS📚

00:00 Intro

01:42 Warmup - 5 minutes

07:39 RowBeats - 30 minute Follow Along Rowing Workout

37:39 Cooldown

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

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👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

***Recommendations***

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories #rowbeats

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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