🚣‍♀️ 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

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

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!

===============================

👥 - 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.

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

Ready to torch some calories? RowAlong to this high-octane 30 minute indoor rowing workout that will push your limits like never before!

We'll kick off with a 5 minute warmup to prep your muscles for the rhythm-fueled row to come. Then brace for a 30 minute rush of varying stroke rates an intensities synced to a driving beat that'll have you digging deeper with every switch.

Whether new to indoor rowing or a seasoned hand craving an adrenaline hit, this high intensity interval session is the ultimate full-body cardio gut-check. I'll be intensity stroke coach, as you follow along using clear cues to cycle you through moderate grooves, power patches, breathless sprints, and those sacred recovery pockets.

Grab your Concept2, WaterRower, Peloton, RP3, Aviron or any rower and prepare to tap into a reservoir of long-forgotten grit. But fear not - emerge victorious and you'll be showered in spiritual renewal...and probably a lot of sweat too.

It's time to chase that RowAlong RowBeats high!

Who's game?

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!

===============================

👥 - 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.

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

Get ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full body cardio session is designed to have you burning maximum calories.

After a muscle-activating 5 minute warmup, RowAlong with me and you'll instantly get swept up in the beat as we cycle through varied interval training for 20 minutes - Follow Along the steady state rowing, sprint intervals, stroke rate changes and more. Using your Concept2, WaterRower, RP3, Aviron or any rowing machine, every second will be precisely choreographed to motivating rhythms.

There's no mistaking the RowBeats format is different to my normal RowAlong workouts - minimal talking, just immersive rowing action guided by quick audio cues and stroke rate callouts on screen. Lose yourself in the music, or hit mute to follow the visuals while your own playlist pounds in your ears.

This is high intensity training at its most rhythm-fueled and effective. You'll experience multiple phases that push your cardiovascular system into calorie-burning overdrive using low impact, full body rowing movements.

Whether your goal is weight loss, overall fitness, or just getting a runners-high through an addictive routine, prepare to get drenched in sweat and endorphins! Let's go all-out on the indoor rower.

(Workout Structure: 5 min warmup / 15 min workout intervals)

📚CHAPTERS📚

00:00 Intro

02:06 Warmup - 5 minutes

08:11 RowBeats #5 - 15 minute Rowing Workout

28:21 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!

===============================

👥 - 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.

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

Take your RowBeats Indoor Rowing workout to exhilarating new heights! This 20 minute cardio assault RowAlong workout is designed to leave you drenched and craving more.

After a 5 minute warmup to find your rhythm, we'll embark on a 15 minute journey packed with perfectly timed intervals synced to a galvanizing playlist. You'll experience everything from steady state efforts to breathless sprint sections. Whether you're an experienced rower or new to the machine, this workout will push your limits.

The formula is simple - lose yourself in the beats while I guide you through the intervals. Less of my usual fluff, no extra chatter - just sweat-inducing, rhythmic rowing mastery.

Using a Concept2, WaterRower, RP3, Aviron, Peloton or any other indoor rower at home or in the gym, get ready to tap into a primal energy few workouts can replicate. You'll flow between phases of powerful strokes and active recovery, chasing that euphoric full-body burn.

Conquer your fitness goals by pushing through the peaks and valleys of this RowBeats epic. Dig deeper than ever before!

(Workout Structure: 5 min warmup / 15 min workout intervals)

📚CHAPTERS📚

00:00 Intro

01:52 Warmup - 5 minutes

08:02 RowBeats #4 - 15 minute Rowing Workout

☕ 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!

===============================

👥 - 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.

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

Get ready to feel those legs burn as RowBeats cranks up the intensity for another indoor rowing RowAlong workout! This 17 minute full-body cardio crusher will have you channeling pure rhythmic power.

After a 5 minute warmup to find your groove, let's dive into a 12 minute blast of varying intervals perfectly timed to an adrenaline-pumping playlist. Low strokes will build into blistering highs and all-out sprint sections designed to push your limits.

There's no mistaking the variation in my normal format - minimal chat with immersive rowing action precisely choreographed to the beats. Quick audio cues and on-screen guides will be your coach, allowing you to row uninterrupted or bring your own Music to the session.

Whether you're a experienced rower or beginner, using a Concept2, WaterRower, RP3, Aviron or Peloton machine at home or the gym, prepare to enter a state of sweat-dripping exhilaration. The only instructions? Stick to the rates and intensities, dig deep, and let RowBeats be your launch pad to another level.

(Workout Structure: 5 min warmup / 12 min workout intervals)

📚CHAPTERS📚

00:00 Intro

01:51 Warmup - 5 minutes

07:54 RowBeats #3 - 12 minute Rowing Workout

☕ 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!

===============================

👥 - 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.

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

RowBeats is back with another high-energy indoor rowing session fueled by motivating beats. Put those headphones on and get ready to feel the burn!

For 15 sweat-dripping minutes, you'll experience intervals that take you from moderate warm-up strokes to max effort sprints and everything in between - all synced to energizing music.

Different to my usual RowAlong workouts, as there's no excessive talking, just a streamlined workout focused on rowing hard to the rhythms.

The format is simple - quick audio cues to shift intensities with stroke rate and workout details on screen. Want to listen to your own tunes? Just hit mute and follow the visual instructions while your playlist pounds in your ears.

Whether you're on a Concept2, WaterRower, RP3, Aviron or Peloton rower, in fact, ANY Rowing machine - be prepared to get swept up in the RowBeats groove for an intense full-body cardio challenge.

Smash your goals by letting the beats propel you through this efficient and effective sweat sesh. It's time for RowBeats to make you move!

⁉ Don't worry - I'm not changing the core of what I do with RowAlong - My aim is to try to help everyone enjoying indoor rowing. And I know from some comments and requests of the years that there is a section of rowers who want this kind of workout, so I'm giving it to them too. (This is why I've "Branded" it RowBeats, so it stands out from the usual RowAlongs). ⁉

(Workout Duration: 15 minutes - 5 min warmup, 10 min workout)

📚CHAPTERS📚

00:00 Intro

01:55 Warmup - 5 minutes

07:54 RowBeats #2 - 10 minute Rowing Workout

☕ 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!

===============================

👥 - 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.

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