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25 Minute Rowing Workout to Get Moving & Find Your Flow | Follow Along

Season 5, Ep. 61
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Get moving with this 25 minute follow along rowing workout and settle into a smooth, comfortable rhythm. We’ll build fitness, work on rowing technique and let the stroke gradually find its flow.

👉 Full RowAlong Daily Workout playlist:

https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

Today is another 21 minutes of low intensity rowing followed by a 4 minute cool down.

For me, these rows are my buy-in to the day.

I get on the machine, get my body moving, loosen everything up and then let the rowing gradually come together rather than forcing it from the first stroke.

And that becomes the main technique theme today too.

As the body warms up, I concentrate on getting into the same strong position at the front of every stroke, connecting my feet and hands together, and letting the sequence flow:

Legs → Body → Arms

The interesting thing is that the pace starts improving without me deliberately trying to row harder.

That’s the goal.

Rather than fighting for a number, get the positions right, connect the stroke and let good rowing do the work.

Then, as usual, my brain wanders off into Thursday nights in Glasgow, lottery-winning plans, DJing, meeting Julie and rather a lot more besides.

So come row with me, get some useful fitness into the bank, work on your stroke and find your flow.

Workout

• 21 minutes low intensity rowing

• 4 minute cool down

• Low stroke rate

• Comfortable aerobic effort

• Technique and connection throughout

Chapters

00:00 Welcome to Thursday

00:18 Managing your training load

00:30 Today’s 21 + 4 workout

00:42 My “buy-in” to the day

01:00 Where these easy rows fit

02:28 Set your resistance

02:46 Legs first

03:16 Seat position & posture

04:06 Foot stretcher setup

05:30 Handle grip

06:20 Start rowing

08:10 Ease your body into the stroke

09:12 Find your flow

09:43 Connect feet to hands

10:12 Let technique create the pace

11:32 Why consistency comes from technique

13:04 Where I stop at the catch

16:52 There’s more to technique than positions

18:42 Let the stroke flow front to back

21:44 Apparently I might stop talking technique

22:01 Thursday nights in Glasgow

23:56 How I quiet my brain

24:09 Telling myself stories

24:46 Every dream needs a starting point

27:07 Student-night memories

30:35 Love at first sight?

37:38 The VERY long point of this story

43:45 Would a RowAlong book work?

46:00 Workout complete

48:39 Tell someone what they mean to you

⚠️ 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 #rowalong #indoorrowing #rowingfitness #followalongworkout

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com


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RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

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    43:23||Season 5, Ep. 56
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  • 55. Build Better Rowing, Brick by Brick | 25 Minute RowAlong Workout

    44:44||Season 5, Ep. 55
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