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RowAlong - Indoor Rowing Workouts
🚣♀️ Rowing for Fitness: 12-Min Workout with Variations + Warmup & Cooldown for Seniors + Beginners
🚣♀️ Rowing for Fitness: 12-Min Workout with Warmup & Cooldown for Seniors, Beginners and people recovering. A smooth, 12-min rowing workout with rate and pace changes to keep it fun. Perfect for seniors, beginners, and wellness. RowAlong for a complete 30-min session on any rowing machine as I talk through how to row and keep you company as you get fit. Includes a 9-min warmup and 11-min cooldown with stretching.
Or use it as a way to help kickstart your day like I do!
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These workouts aren't performance-minded. They're about moving the body, building fitness, and are designed for all ages and fitness levels. This workout focuses on working the muscles, enhancing longevity, and promoting total body wellness. Whether you're new to rowing or returning after a break, this session offers a balanced approach to fitness.
This is the second video in the series, building on "The First Stroke" with a slightly longer 12-minute main workout. It introduces gentle variations to keep you engaged while maintaining a focus on proper technique and steady-state rowing.
WHAT TO EXPECT IN THIS ROWING WORKOUT:
9-minute gradual warm-up
12-minute low-intensity main workout with gentle variations
11-minute cool-down and stretching
Key features:
Further instruction on How to Row with proper form and technique
Focus on maintaining Comfortable Steady State (CSS) pace
Introduction of slight variations in stroke rate and intensity
Comprehensive cool-down and stretching routine
This accessible workout aims to:
✓ Build on cardiovascular endurance
✓ Enhance full-body strength and flexibility
✓ Boost overall wellness and longevity
✓ Increase confidence for beginners and seniors alike
Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR
Join me for "The Second Pull" as we continue our journey towards better health and fitness. This series progressively builds your strength and endurance, making rowing a sustainable part of your wellness journey, regardless of your age or fitness level.
CHAPTERS:
00:00 Introduction
02:54 Warmup
13:33 12-Minute Easy Rowing Workout with Variations
26:05 Cooldown and Guided Stretching
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12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout
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12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout
52:59|Row 3 x 9 minute intervals with 3 minute rests🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣♀️➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10➔Speech = Getting tough❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace faster than usual for 20spm. Hopefully you've got the technique and groove right for pushing in the power. Remember - keep that forward tilt, and arms straight as you drive out with the legs. Only when you're half way through the leg drive should you swing over your hips and then pull in your arms. At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
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