June 26: RowAlong to this 25 minute low intensity indoor rowing workout, open to all levels. I'm Rowing Barefoot. One of the best ways to feel what your rowing technique is doing.
Whether you're rowing at home in your socks, in bare feet, or in full kit — none of that matters. What matters is getting on the machine and moving. I talk about footplate height as we start the row, then at around 22 minutes into the row I talk about why it DOESN'T hurt me.
This is a proper RowAlong Daily Workout: 21 minutes of low intensity rowing, a 4-minute cool down, and a full stretch session to finish.
Along the way we'll row together at a comfortable stroke rate and focus on the technique that makes rowing feel natural and efficient:
✅ Posture that actually helps you row
✅ Relaxed hands and handle grip
✅ Foot pressure — what you should feel, and where
✅ Legs, body, arms — in the right order
✅ Connecting your power through the stroke
✅ Why less resistance often means better rowing
And because I’m rowing barefoot today, I talk about why some people find it uncomfortable — and why good technique can take pressure away from the wrong parts of the foot.
This is a simple rowing machine workout that works whether you’re brand new to indoor rowing, getting back into fitness, rowing for weight loss, or an experienced rower using it as a low intensity technique session.
We’re also rowing the EXR Arsenal Ring course today, so load it up if you want to follow along there too.
If you’ve got enough energy to take the first stroke, you’ve got enough energy for today’s workout.
⏱ CHAPTERS
00:00 Welcome & The Barefoot Rowing Hook
00:38 EXR Arsenal Ring Course
00:53 Today’s 25 Minute Low Intensity Row
01:36 Drag Factor / Resistance Setup
01:47 Seat Position
02:04 Posture: Sit Up Before You Row
02:43 Foot Stretcher Setup For Bare Feet
03:51 Handle Grip & Relaxed Hands
04:14 Row Starts
05:05 Gentle Start: Press, Don’t Smash
07:23 Arms Straight Before The Knees Bend
09:09 Adding Power With The Body Swing
10:43 Legs, Body, Arms
13:12 Drag Factor, Stroke Rate & Feel
17:49 Don’t Let Resistance Break Your Technique
21:45 Barefoot Rowing: What It Feels Like
23:49 Heel Lift, Toe Pressure & Comfort
25:17 Cool Down Begins
26:34 Tight Straps vs Loose Straps
28:24 Posture Chat: Sit Up Doesn’t Mean Row Like A Plank
29:52 Hamstring Stretch
31:23 Glute Stretch
33:33 Quad Stretch
35:20 Hip Flexor Stretch
37:51 Chest / Forearm Stretch
39:44 Shoulder Stretch
42:02 Personal Story & The Burn Scar
45:22 Final Reminder
⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.
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