This 25 minute rowing workout gives you time to build your aerobic fitness while making every stroke smoother, more relaxed and more effective. Row along with me at a comfortable intensity and use each stroke as another chance to reset your technique.
Today we're keeping the stroke rate and intensity under control, which gives you something incredibly useful: time to actually feel what you're doing on the rowing machine.
Rather than simply collecting metres, I want you to use this row to find a good position, connect properly through your feet and let the stroke flow from the legs, through the body and into the arms.
And if one stroke doesn't feel quite right? Forget it.
The next stroke is another chance to reset.
That's the focus I want you to take away from today's RowAlong Daily Row. Twenty-five minutes of useful aerobic work, with plenty of opportunities to make your rowing feel just a little bit better along the way.
Match my stroke rate, choose an intensity that feels appropriate for you, and RowAlong with me.
👉 RowAlong Daily Row Playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
CHAPTERS
00:00 Welcome & today's workout
01:02 Set up your rowing machine
03:24 Start rowing
05:05 Settle in and find your rhythm
06:20 Reset every stroke
08:28 Relax the arms away
10:21 Connect through your whole foot
14:11 Legs → body → arms
17:47 Keep the easy rowing flowing
24:36 4 minute cool down
28:48 Post-row stretching
41:57 Workout complete
⚠️ HEALTH WARNING:
Exercise is undertaken at your own risk. If you have any medical concerns, injuries or health conditions, speak to a qualified medical professional before beginning a new exercise programme. Stop exercising if you feel unwell, dizzy or experience pain.
Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com
Watch the full video versions on YouTube: youtube.com/@rowalong
Join the community: facebook.com/groups/rowalong
Instagram: @rowalong_workouts
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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