Τα καλύτερα RowAlong podcast (2024)

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12 Rows of Christmas - 1 Spicy Start - RowAlong Rowing Workout 1:07:55

3h ago1:07:55

1:07:55

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide Row 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 pace (See below for 2K Pace info) ➔Effort = Starts at 6/10 - then 8-9/10 ➔Speech = Comfortable - the…

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Introduction to the 12 Rows of Christmas 2024 - starting 01-Dec-2024 4:12

17h ago4:12

4:12

A quick introduction for those who want to do the 12 Rows of Christmas. The main workouts are the same as before, so don't be alarmed if they seem familiar! But I wanted to introduce this series again as there's a Facebook Group to go along with it: Facebook.com/groups/12rowsofchristmas - all about support and tracking how you're getting on with it…

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30 Days of 30 Minute Rows - Row 30 - MAX Intensity 56:42

1d ago56:42

56:42

Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K pace and faster (See below for 2K pacing info) ➔Effort = 10/10 ➔Speech = Hard ❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to …

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30 Days of 30 Minute Rows - Row 29 - Low Intensity 53:51

2d ago53:51

53:51

After two tough days, and another one in Day 30 - back off the intensity in this simple row. 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below for 2K pacing info) ➔Effort = 5-10/10 ➔Speech = Comfortable ❗ This is a very simple row - but aft…

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30 Days of 30 Minute Rows - Row 28 - MAX Intensity 52:40

3d ago52:40

52:40

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes. 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm (SPM+ Strokes per minutes) ➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info ➔Effort =…

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30 Days of 30 Minute Rows - Row 27 - MID Intensity 54:25

4d ago54:25

54:25

Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins. Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm 🚣MIDTier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better. ➔Effort = 5-9/10 ➔Spee…

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30 Days of 30 Minute Rows - Row 26 - LOW Intensity 53:03

5d ago53:03

53:03

Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K + 18 (don't stress about pace for the 15's) ➔Effort = 5-6/10 ➔Speech = Breathing a little harder, but ok to speak ❗ The 20spm part of this row should be 'bread and butter' for you. But th…

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30 Days of 30 Minute Rows - Row 25 - MID Intensity 52:39

6d ago52:39

52:39

This 30 minute row is over before you know it due to the short intervals. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Change every two minutes from 18/20/22/20/18 strokes per minute ➔Pace Guide = 2K + 20/18/15/18/20 x 3 ➔Effort = 5-6/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is back to Day 10 of the workouts, as …

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30 Days of 30 Minute Rows - Row 24 - Low Intensity 54:15

7d ago54:15

54:15

This 30 minute row is over before you know it due to the short intervals. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Change every two minutes from 18/20/22/20/18 strokes per minute ➔Pace Guide = 2K + 20/18/15/18/20 x 3 ➔Effort = 5-6/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is back to Day 10 of the workouts, as …

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30 Days of 30 Minute Rows - Row 23 - MAX Intensity 50:42

8d ago50:42

50:42

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace ➔Effort = 5/10 then 10/10 ➔Speech = Surprisingly, not to bad as it…

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30 Days of 30 Minute Rows - Row 22 - LOW Intensity 55:05

9d ago55:05

55:05

Make a low stroke rate row a challenge by covering the pace on your monitor 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force! ➔Pace Guide = Start at 2K+18-20 (hopefully!) ➔Effort = 5 or…

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30 Days of 30 Minute Rows - Row 21 - MID Intensity 53:33

10d ago53:33

53:33

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end ➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 …

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30 Days of 30 Minute Rows - Row 20 - Low/Mid Intensity 53:00

11d ago53:00

53:00

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm 🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again ➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then…

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30 Days of 30 Minute Rows - Row 19 - Medium Intensity 51:38

12d ago51:38

51:38

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series. Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20 ➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then tough, …

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30 Days of 30 Minute Rows - Row 18 - Low Intensity 53:25

13d ago53:25

53:25

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series. Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5/10 (push as hard as possible on the 5 power st…

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30 Days of 30 Minute Rows - Row 17 - MAX Intensity 52:29

14d ago52:29

52:29

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series. Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️ ➔Pace Guide = 15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or f…

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30 Days of 30 Minute Rows - Row 16 - LOW Intensity 49:43

15d ago49:43

49:43

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up through stroke rates every 5 minutes 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row at 18/20/22/18/20/22spm - changing every 5 minutes ➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases…

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30 Days of 30 Minute Rows - Row 15 - MID Intensity 52:11

16d ago52:11

52:11

A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows. Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+15 or faster ➔Effort = Starts at 7/10 - ends at 8/10 ➔Speech = Won't be constan…

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30 Days of 30 Minute Rows - Row 14 - ANY Intensity 49:51

17d ago49:51

49:51

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series. Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣‍♀️ ➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = Comfortable As da…

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30 Days of 30 Minute Rows - Row 13 - MID Intensity 50:08

18d ago50:08

50:08

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the series Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute. 🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase …

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30 Days of 30 Minute Rows - Row 12 - Low Intensity 50:48

19d ago50:48

50:48

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series 5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+16-18 - don't stress pace for …

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30 Days of 30 Minute Rows - Row 11 - MAX Intensity 50:03

20d ago50:03

50:03

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series 10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout. 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10…

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30 Days of 30 Minute Rows - Row 10 - Low Intensity 50:38

21d ago50:38

50:38

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series 30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Alternate 18/20spm every two minutes ➔Pace Guide = 2K+20/…

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30 Days of 30 Minute Rows - Row 9 - HARD Intensity 52:35

22d ago52:35

52:35

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the series Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times) 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+16 (Then 30 seconds fast) ➔Effort = 7/10 ➔Speech = Getting tough 22spm is jus…

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30 Days of 30 Minute Rows - Row 8 - Low-ish Intensity 51:06

23d ago51:06

51:06

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the series Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace 🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️ ➔Pace Guide = 2K+12 for the 24spm - or whatever you want ➔Effort = 8-10/10 ➔Speech = Tough The 7th workout of …

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30 Days of 30 Minute Rows - Row 7 - ANY Intensity 49:47

24d ago49:47

49:47

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the series Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace 🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️ ➔Pace Guide = 2K+12 for the 24spm - or whatever you want ➔Effort = 8-10/10 ➔Speech = Tough The 7th workout of …

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30 Days of 30 Minute Rows - Row 6 - LOW Intensity 49:44

25d ago49:44

49:44

I'm re uploading these for folks doing the November challenges A great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the series Change up a 20spm row by dropping to a VERY low stroke rate every 5:30 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+18 for the 20spm - don'…

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30 Days of 30 Minute Rows - Row 5 - MID Intensity 50:39

26d ago50:39

50:39

A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the series A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice. 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 18spm at 2K+20…

1
30 Days of 30 Minute Rows - Row 4 - LOW Intensity 50:59

27d ago50:59

50:59

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the series Slow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes. 🚣A BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 ➔Effort = 5…

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30 Days of 30 Minute Rows - Row 3 - MAX Intensity 50:42

28d ago50:42

50:42

I'm re-uploading these to help anyone doing the November challenges. A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the series Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times. 🚣This row gets the red chilli, as it's a TOP Tier r…

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30 Days of 30 Minute Rows - Row 2 - Low Intensity 50:45

29d ago50:45

50:45

I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them! A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the series Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitne…

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30 Days of 30 Minute Rows - Row 1 - Medium Intensity 51:34

29d ago51:34

51:34

I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them! Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18 ➔Effort …

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🔋Rowing for Fitness: 11-Min RowAlong Workout | for Seniors, Beginners, Returners 37:09

2M ago37:09

37:09

Join me for a complete 33-min RowAlong Workout: 9-min warmup, 11-min row, 13-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. ⏱️ Breakdown: 9-min warmup 11-min main rowing workout (mostly CSS with 1-min chunks at 22spm and 30-sec pow…

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18-Min Rowing Workout | Low Impact Fitness for Beginners, Returners and Seniors 47:22

2M ago47:22

47:22

Need a Rowing Workout that isn't about punishing yourself? Join me for a complete 40-min RowAlong Workout: 9-min warmup, 18-min row, 2-min cooldown, then 11:30 of stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. Full playlist here: https://www.youtub…

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Rowing for Fitness: 15-Min Progressive Workout | How To Row | for Seniors, Beginners, Recovery 42:06

2M ago42:06

42:06

Do you need a Rowing Workout that isn't about mashing yourself into the ground? Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 2-min cooldown then stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. Full playlist here: https:/…

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🔋Rowing for Fitness: 15-Min Steady State Workout | How to Row for Recovery, Seniors, Beginners 42:02

2M ago42:02

42:02

🔋Rowing for Fitness: 15-Min Steady State Workout | How to Row for Recovery, Seniors, Beginners Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 12-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. ⏱️ Breakdown…

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Rowing for Fitness: 15-Min Workout + Warmup & Cooldown | How to Row for Recovery, Seniors, Beginners 42:28

2M ago42:28

42:28

Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 12-min cooldown and stretching. A perfect row for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR ⏱️ Break…

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Rowing for Fitness: 12-Min Workout + Warmup & Cooldown | for Wellness, Seniors, Beginners 41:21

2M ago41:21

41:21

Join me for the fourth workout in my Rowing for Fitness series - a complete 30-min RowAlong Workout: 9-min warmup, 12-min row, 10-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. This workout introduces gentle stroke rate variations …

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Rowing for Fitness: 15-Min Workout + Warmup & Cooldown | for Seniors, Beginners, Low Impact 42:10

2M ago42:10

42:10

🚣‍♂️ Full Playlist: https://rb.gy/crwhqu 💪 RowAlong with me in a complete workout - 9 minute warmup, 15 minute workout then cooldown and stretching. No hard stuff, just Rowing for Fitness, perfect for seniors, beginners, and anyone seeking low-impact exercise to boost wellness, health, and longevity on any rowing machine. ⭐These workouts are ideal …

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🚣‍♀️ Rowing for Fitness: 12-Min Workout with Variations + Warmup & Cooldown for Seniors + Beginners 41:41

2M ago41:41

41:41

🚣‍♀️ 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 ge…

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Rowing for Fitness: 10 minute Workout plus Warmup and Cooldown | for Seniors, Beginners, Wellness 37:42

3M ago37:42

37:42

Welcome to the Rowing for Fitness series! A complete 30-min session: 9-min warmup, 10-min row, 11-min cooldown. Perfect rowing for seniors, beginners, and anyone focusing on wellness, health and longevity through low-impact exercise on any rowing machine. Or use it as a way to help you kickstart your day like I do! These workouts aren't performance…

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RowBeats: Pulse-Pounding 35 Min HIIT RowAlong Workout 40:21

6M ago40:21

40:21

Ready to ignite your calorie burn? Join me for a 35-minute high-energy RowAlong workout that will build your endurance and strength while torching through calories! We’ll start with a 5-minute warmup to get your muscles ready. Then, dive into 30 minutes of high-intensity intervals with varying stroke rates, all set to a motivating house music beat.…

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RowBeats: The Calorie Smasher - A 35 Min High Intensity RowAlong Workout 40:15

6M ago40:15

40:15

Ready to torch some calories? RowAlong to this high-octane 30 minute indoor rowing workout that will push your limits like never before! We'll kick off with a 5 minute warmup to prep your muscles for the rhythm-fueled row to come. Then brace for a 30 minute rush of varying stroke rates an intensities synced to a driving beat that'll have you diggin…

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RowBeats Sweat Sesh: 25 Min Indoor Rowing Interval RowAlong Workout 30:54

7M ago30:54

30:54

Get ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full body cardio session is designed to have you burning maximum calories. After a muscle-activating 5 minute warmup, RowAlong with me and you'll instantly get swept up in the beat as we cycle through varied i…

1
RowBeats - 20 Min Beat-Driven Indoor Rowing Cardio Onslaught! 25:26

7M ago25:26

25:26

Take your RowBeats Indoor Rowing workout to exhilarating new heights! This 20 minute cardio assault RowAlong workout is designed to leave you drenched and craving more. After a 5 minute warmup to find your rhythm, we'll embark on a 15 minute journey packed with perfectly timed intervals synced to a galvanizing playlist. You'll experience everything…

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RowBeats - 17 Min High Intensity RowAlong Indoor Workout - Follow me and work hard! 22:15

7M ago22:15

22:15

Get ready to feel those legs burn as RowBeats cranks up the intensity for another indoor rowing RowAlong workout! This 17 minute full-body cardio crusher will have you channeling pure rhythmic power. After a 5 minute warmup to find your groove, let's dive into a 12 minute blast of varying intervals perfectly timed to an adrenaline-pumping playlist.…

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RowBeats - Episode 2 - Get Sweating with 15 Min Indoor Rowing Follow Along 20:23

7M ago20:23

20:23

RowBeats is back with another high-energy indoor rowing session fueled by motivating beats. Put those headphones on and get ready to feel the burn! For 15 sweat-dripping minutes, you'll experience intervals that take you from moderate warm-up strokes to max effort sprints and everything in between - all synced to energizing music. Different to my u…

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RowBeats - Episode 1 - 15 Min High Energy Indoor Rowing Blast 🚣‍♀️🔥 20:37

7M ago20:37

20:37

This isn't your normal RowAlong Workout video! Get ready for a high energy, music-driven 15 minute indoor rowing workout with the launch of the new RowBeats series. Put on your headphones, grab your indoor rower and let's RowAlong to RowBeats. Get swept up in the beat as I crank up the tunes and stroke rates on your rowing machine at home or in the…

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Zero to Hero Rowing Workout Plan: Row 35 = TABATA x 3 Sprint Workout 34:00

8M ago34:00

34:00

It's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times! This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and p…

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Zero to Hero Rowing Workout Plan: Row 34 = 30 minutes, 20spm Build your fitness the easy way 40:43

8M ago40:43

40:43

Seriously, this is how you get fit. The other rows are how you get fast. Slow down to 5/10 effort, Zone 2 Heart Rate, 2K+18-20 - and let your fitness grow. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 34 = 30 minutes, 20spm Low Intensity🚣 WARMUP: 4 minutes WORKOU…

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