Easy 26-minute rowing workout at low intensity — the kind that builds real fitness. Today's my birthday, so I'm rowing 5K plus a 1K cooldown while sharing how I turned things around from 240 pounds: lost 20 pounds in six months just by eating better, then discovered cycling and rowing to drop the rest.
Low intensity rowing every day beats smashing yourself once or twice a week. Consistency builds your engine. This is about showing up, putting in 25 minutes, and letting the results compound over time.
I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. The \"5K\" is just a catchy title — what matters is getting 25 minutes of good rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.
The workout:
What you'll get: ✅ Easy cardio that actually builds your fitness base ✅ Technique breakdown: the recovery sets up your catch — handle away, sit up, tilt forwards, arms straight ✅ Machine setup: drag factor, sitting forward on your seat, foot plate positioning ✅ Real talk about weight loss: my \"no C foods\" rule (no cake, crisps, chocolate, cheese, caffrey's), cycling 25K to work daily, and rediscovering the concept 2 gathering dust in the gym corner
The backdrop today is EXR's Below Boston course. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).
Row at your own pace. This isn't about the distance — it's about showing up and putting in the time. That's what builds real fitness.
Pro tip: Start rowing during my intro if you need more time to complete your 5K!
Follow along for stroke rate and technique cues. You should be able to talk most of the way through — I sure could!
#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout #exrgame
Timestamps:
0:00 – Birthday row intro: 5K + 1K cooldown
0:52 – Machine setup: drag factor, seat position, foot plates
2:05 – EXR Boston Harbor route, T-Rex rowing impression
2:37 – Let's row! (countdown)
2:51 – Birthday presents: Troy Lucetta drumsticks story
5:38 – Technique breakdown: recovery sets up the catch
7:46 – Handle to sternum height, flat wrists, elbows through
10:28 – Elastic tension release, let the handle come away
11:09 – Shins vertical at the catch, push with your feet
15:00 – Origin story continues: the Empire State Building photo wake-up call
20:00 – Time to turn it around: decided to fix things before the wedding
21:03 – Weight loss phase 1: no C foods rule (cake, crisps, chocolate, cheese, caffrey's)
22:53 – Six months in, lost 20 pounds just by eating better
23:31 – 5K reached! Backing off intensity, holding stroke rate
23:56 – Adding cycling: 25K commute to work daily
25:03 – Joining Virgin Active, discovering concept 2s in the corner
26:42 – First 2K: 6:57, posting to the Concept2 forum
37:13 – The snarky responses that left a sour taste
40:03 – Stayed away from the online rowing community for 10 years
40:40 – Outro: thanks for joining my birthday row!
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