{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6a1fe76bb11ee18ce5aebf9e?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"25 Minutes for Yourself — Easy Rowing, Your Way","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1780475700052-d8384775-489d-49cf-b991-fa75e0e05088.jpeg?height=200","description":"<p>You showed up today. That's already the hardest part done.</p><p><br></p><p>This session is 21 minutes of easy, relaxed rowing — a gentle&nbsp;</p><p>build-up to lock in your form, and a proper&nbsp;</p><p>full-body stretch to finish. No pace targets. No demands. Just&nbsp;</p><p>moving well and feeling good because you chose to be here.</p><p><br></p><p>You're getting better every time you sit on the machine. Not&nbsp;</p><p>because anyone's pushing you — because you keep turning up.&nbsp;</p><p>That quiet consistency is worth more than any split time.</p><p><br></p><p>⏱️ CHAPTERS</p><p>0:00 You're Here — That's Everything</p><p>0:23 Setting Drag Factor — Feel Connected, Not Fighting</p><p>0:41 Seat Position — Sit Forward, Stay Primed</p><p>0:57 Foot Stretcher Height — Shin Vertical, Feet Comfortable</p><p>1:19 Handle Grip — Loose, Wide, Controlled</p><p>1:26 Setup Complete — A Very Gentle Start</p><p>1:47 Workout Begins — Just Moving Through the Motions</p><p>4:28 Legs Only Drill — Locking In Your Positions</p><p>7:09 Finding Your Rhythm — Consistency Over Intensity</p><p>24:25 Cool Down — 4 Minutes Easy</p><p>35:15 Full-Body Stretch — Hands, Shoulders, Hamstrings</p><p>39:06 That's It — Row Your Way, Every Day</p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}