{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6aa7b786b54f356fc7997f27?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Workout, Don’t Burn Out | Rowing Machine Workout to Build Fitness","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1789376369562-a12886d4-5f29-49fd-a094-e637cb04d716.jpeg?height=200","description":"<p>This <strong>25 minute rowing workout</strong> helps you <strong>build fitness at your own pace</strong> with a <strong>low intensity, low stroke rate RowAlong</strong>. Row with me for <strong>21 minutes plus a 4 minute cool down</strong> and use the session to improve technique, move well and enjoy your rowing.</p><p>👉 <strong>Full RowAlong Daily Workout playlist:</strong></p><p> <a href=\"https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil\" rel=\"noopener noreferrer\" target=\"_blank\">https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil</a></p><p>Today’s row is all about taking the pressure off.</p><p>I’m not chasing a pace target. I’m not forcing the workout. I’m just settling into <strong>20 strokes per minute</strong>, seeing what my body has available today, and letting the row be what it needs to be.</p><p>That’s one of the biggest benefits of these Daily Rows.</p><p>Some days you’ll row a little slower. Some days you’ll feel stronger and the pace will naturally come down. The point is that you’re still getting the work done, building your aerobic base and spending time on the machine in a way you can keep coming back to.</p><p>And that matters.</p><p>Because these lower intensity rows don’t just help you get through a workout without emptying the tank — they also help you <strong>grow your fitness</strong>, improve your efficiency and give you more space to work on technique.</p><p>In this one I also go through the fundamentals:</p><p><br></p><ul><li>resistance / drag factor</li><li>seat position and posture</li><li>foot stretcher height</li><li>handle grip</li><li>legs → body → arms</li><li>arms → body → legs</li><li>keeping the arms straight on the drive</li><li>recovering smoothly into the front of the stroke</li></ul><p>So whether you’re here for the fitness, the technique, or just a good steady row to start the day, this session should give you something useful.</p><p>Choose an effort level that feels right for you today, settle into the rhythm, and RowAlong with me.</p><p><br></p><h2>Workout</h2><p><strong>21 min low intensity row + 4 min cool down</strong></p><p><br></p><h2>Chapters</h2><p>00:00 Time for a wee row?</p><p> 00:49 Today’s no-pressure workout</p><p> 01:01 Drag factor / resistance setup</p><p> 01:22 Seat position &amp; posture</p><p> 01:51 Foot stretcher height</p><p> 02:32 Handle grip</p><p> 03:15 Start rowing</p><p> 04:20 Let your body settle into the row</p><p> 06:00 Row at your own pace</p><p> 12:56 Why low intensity protects your energy</p><p> 16:19 How these rows grow your fitness</p><p> 18:22 Technique recap</p><p> 19:37 Keep the arms straight on the drive</p><p> 20:31 Recovery sequence</p><p> 21:30 Front-end position &amp; shins vertical</p><p> 23:12 Posture, hands away &amp; reset</p><p> 26:22 Same stroke rate, different pace</p><p> 29:19 Cool down &amp; stretching</p><p>⚠️ <strong>Health Warning:</strong></p><p> Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness, or anything that doesn’t feel right.</p><p>#rowingworkout #indoorrowing #rowalong #concept2 #rowingmachine</p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}