This Row Along workout works on a Concept2, WaterRower or any rowing machine. Join me for 25 minutes of low-intensity indoor rowing, technique coaching and steady cardio fitness. But hang around for my epic rant - which starts with a pair of Boxer Shorts.
👉 Full RowAlong Daily Workout playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
Sometimes the hardest part of a workout is simply deciding to start.
I came into today’s row with absolutely no idea what I was going to talk about. I figured I’d climb onto the machine, get moving and see what happened.
And then apparently I couldn’t stop talking. And I think rowing can work exactly the same way.
You can have days where you look at the rowing machine and think:
Do I actually fancy this today?
You don’t necessarily feel tired. There’s nothing particularly wrong. You’re just not bursting with enthusiasm to get started. And that’s okay.
Rather than waiting for motivation to magically arrive, sometimes it’s worth simply getting onto the machine and taking the first few strokes.
Let your body warm up. Find your rhythm. Give yourself a few minutes.
Because quite often, somewhere along the way, the session you weren’t sure you wanted to do becomes a row you’re really enjoying.
That’s the idea behind today’s workout.
I row 21 minutes at a low intensity and low stroke rate, followed by a 4 minute cool down. You can match my stroke rate, row easier than me, or put more power into each stroke if that suits you better.
There’s plenty of useful rowing coaching along the way too, with reminders about posture, connection and getting more from the stroke without turning the workout into a technique lecture.
And then, once the rowing is done, things go slightly off the rails.
What starts with a pair of boxer shorts somehow turns into a proper rant, so if you make it to the end of the workout, you may as well stay for that too.
So if you’re sitting there wondering whether you feel like rowing today, don’t overthink it.
Start the row.
See where it takes you.
21 minutes low-intensity rowing
4 minute cool down
Low stroke rate / comfortable effort
00:00 Welcome & today’s row
00:43 Set your resistance
01:11 Seat position & posture
02:21 Foot stretcher setup
04:03 Catch position & connection
04:35 Start rowing
05:16 Legs, body, arms
07:41 Set your position before the catch
10:49 Chain path, body angle & power
13:57 Technique habits that can hold you back
16:53 How my rowing technique changed
18:01 Make the flywheel move — not just the handle
21:31 Where more rowing power comes from
23:24 Technique, comfort & effective workouts
25:45 4 minute cool down
31:27 Post-row stretching
41:52 Then I go into something of a rant...
48:36 Final wrap-up
⚠️ Health Warning:
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.
#rowingworkout #indoorrowing #rowalong #rowingmachine #followalongworkout
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