May 20: The most important rowing machine workout you're probably not doing. This 25-minute low intensity row builds the foundation all your fitness sits on — better fat burning, sharper technique, stronger mitochondria — at just 5 out of 10 effort. Easy row, big gains. Row Along with me.
It starts off with going through the range of motion and technique for the first 10 minutes, and then I get into talking Rowing Apps, sorted into Loggers (ErgData, ErgZone), Visual (EXR, ImmersU Row), and Coaching (Asensei, MyRow) — more about why you use them, than specific recommendations.
👇 More low intensity rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
0:00 Welcome & Machine Setup
0:41 Drag Factor & Foot Placement
1:41 Handle Grip
2:05 The Row Begins
3:17 Handle Movement & Pulling at the Back
4:17 Posture — Sit Up, Tilt, Reset
6:14 Forward Tilt During the Drive
7:15 Braced Core Technique
8:15 Leg Timing at the Back of the Stroke
9:21 Legs, Body, Arms — The Sequence
9:32 Recovery Phase — Handle First
10:04 Handle Finish Height
12:28 Wrists Flat, Elbows Slightly Out
13:10 Rowing Apps — The Three Categories
13:31 Loggers (ErgData, ErgZone)
14:25 Visual Apps (XR, ImmersiU Row, MyWhoosh)
15:18 Coaching Apps (Asensei, MyRow)
15:51 Data Logging & Integration (Strava, Apple Health)
17:08 Don't Let Apps Steal Your Rowing Joy
19:48 App Compatibility Across Machines
23:07 Cool-Down
27:45 Hamstring Stretch
28:50 Glute Stretch
31:24 Quad Stretch
32:51 Hip Flexor Stretch
34:57 Forearm Stretch
35:27 Shoulder Stretch
36:12 Split Time — What It Means
Don't Row Alone, Row Along 🚣
⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme.
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