{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6a01f59b5c981a3573ed2e69?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Mar 11: Row With Me for 25 Minutes | Low Intensity Full Body Cardio","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1778513280235-f440d129-469c-41ce-acfe-5b87175f81ea.jpeg?height=200","description":"<p>A calm 25-minute low intensity rowing workout to keep you company — 21 minutes easy rowing, cool-down, and a full stretch. 🚣</p><p><br></p><p>Filmed al fresco today — me, a Concept2 RowERG, and a garden mid-renovation. The pace is easy, the chat is warm, and technique coaching runs right through it. Whether you're in a gym, a garage, or your own back garden, come row along.</p><p><br></p><p>What's in this workout:</p><p>✅ 21 minutes low intensity steady-state rowing</p><p>✅ Technique coaching — catch, finish, elbows, wrist position</p><p>✅ Which muscles rowing actually works (and why it matters)</p><p>✅ 4-minute cool-down row</p><p>✅ Full stretching routine</p><p><br></p><p><br></p><p>─────────────────────────</p><p>🕐 CHAPTERS</p><p>─────────────────────────</p><p>0:00 Welcome &amp; workout plan</p><p>1:19 Set up your machine</p><p>1:32 Let's row — 21 minutes low intensity</p><p>4:06 Why I'm outside today</p><p>5:40 Training, fatigue &amp; recovery</p><p>11:37 Technique: catch &amp; finish positions</p><p>14:14 Rowing underarm — why it changes everything</p><p>17:08 Rowing efficiency vs. strength</p><p>22:31 Cool-down begins</p><p>26:53 Stretching — full cool-down</p><p>32:50 See you tomorrow</p><p><br></p><p>─────────────────────────</p><p>📍 Full Playlist on YouTube</p><p>─────────────────────────</p><p>https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil</p><p><br></p><p>Don't row alone. Row Along. 🚣</p>","author_name":"RowAlong"}