{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6a704b1ff7c2060a1ff15109?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"The Easy 21 Minute Daily Row That Gets You Fitter","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1785744153740-9bf24714-bc20-432a-9aed-e7f739f431c5.jpeg?height=200","description":"<p>No numbers to chase today. No pace to hold. Just 21 minutes of low intensity rowing (plus a 4 minute cool-down and full stretch) — the kind that should never feel hard, whatever machine you're on.</p><p><br></p><p>This is zone 1 / zone 2 territory: get your body moving, your breathing up a little, and let go of the pressure to perform. There's a light technique refresher woven in (posture, the drive, the recovery, and one weirdly effective trick to switch your core on), but today isn't about fixing anything — it's about giving yourself permission to just show up and row.</p><p><br></p><p>🚣 Suitable for: Concept2, water rowers, air rowers, budget machines — every rower welcome</p><p>⏱️ Workout: 21 min low intensity row + 4 min cool-down + full stretch</p><p>🎯 Focus: Zero pressure, zone 1/2 effort</p><p><br></p><p>▶️ ROWALONG DAILY WORKOUTS PLAYLIST ON YOUTUBE</p><p>https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil</p><p><br></p><p>If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.</p><p><br></p><p>Thank you for rowing with me.</p><p><br></p><p>Don’t Row Alone. RowAlong.</p><p><br></p><p>#RowingWorkout #IndoorRowing #RowAlong</p><p><br></p><p>CHAPTERS</p><p>00:00 Welcome — a new week, a fresh start</p><p>00:52 Today's plan: low intensity, no numbers to chase</p><p>01:11 Setting your resistance (drag factor)</p><p>01:31 Seat position &amp; posture</p><p>01:57 Foot stretcher setup</p><p>02:44 Handle grip</p><p>02:55 Row begins — nice and easy</p><p>03:36 Morning chat</p><p>05:42 Talking through a 2K training plan</p><p>08:27 Why a baseline 2K test matters</p><p>10:26 A simple technique refresher (optional)</p><p>13:00 The Drive: legs, body, arms</p><p>14:29 The Recovery: arms, body, legs</p><p>16:14 Core engagement — the \"cough\" trick</p><p>18:22 Holiday recap: Rome, Lake Garda, Venice</p><p>20:26 Weight &amp; recovery check-in</p><p>22:46 2K test result &amp; the mental game</p><p>24:34 Cool-down begins</p><p>28:25 Stretch: Hamstrings</p><p>29:40 Stretch: Glutes</p><p>31:31 Stretch: Quads</p><p>32:52 Stretch: Hip flexors</p><p>34:46 Stretch: Forearms &amp; wrists</p><p>35:20 Stretch: Shoulders</p><p>36:00 What's next</p><p><br></p><p>New here? Subscribe and row along every day — no shouting, just steady, easy progress.</p><p><br></p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}