This 25 minute rowing workout will help you build fitness while working on a stronger, more comfortable rowing position — so you can keep rowing well for longer.
👉 Full RowAlong Daily Workout playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down, and I'm putting a lot of focus on something that can make a huge difference to how your rowing feels: posture and connection.
We start by looking at how you sit on the machine, where your hips are positioned, your foot stretcher setup and how all of that affects your ability to connect your legs to the handle.
Then during the row, I'll help you put it together: sit tall, establish your forward position, connect through the whole foot and let the power flow from legs → body → arms.
Good rowing isn't just about going faster. Better positioning can help you row more efficiently, make better use of your power and keep the stroke feeling comfortable as the minutes build up.
There is also a slightly unexpected real-life demonstration today! About two minutes into the row my lower back suddenly goes into spasm. I back the intensity right off, work out what has happened and continue cautiously as it settles. It certainly wasn't planned, but it ends up reinforcing rather effectively why I've spent so much time talking about good positioning and movement.
Choose an intensity that works for you, follow my stroke rate if you want to, and RowAlong with me.
Chapters
00:00 Welcome & today's workout
01:08 Set your resistance
01:38 How you sit changes your rowing
03:31 Foot stretcher height & shoe setup
05:53 Start rowing
07:51 An unexpected interruption!
11:20 Why technique matters
14:48 Build a stronger rowing posture
19:49 Relax → Float → Drive
21:45 Connect your core
23:14 Push through the whole foot
26:56 4 minute cool down
31:13 Post-row stretching
43:10 Training fatigue & knowing when to ease off
44:00 See you next time
⚠️ Health Warning: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. If you experience pain or an unexpected physical problem during exercise, stop and assess whether it is appropriate to continue.
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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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