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

RowAlong - Indoor Rowing Workouts

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

⏱️ Breakdown:

9-min warmup

15-min main rowing workout working through 20/22/24spm chunks

2-min cooldown

10-min stretching

🎯 Perfect for:

Seniors seeking gentle exercise

Beginners starting their fitness journey

A gentle workout if you can't handle resting on a rest day

Anyone looking for low-impact cardio

💪 This workout introduces power intervals and stroke rate variations to gently challenge you while maintaining a focus on steady-state rowing. It's designed for all ages and fitness levels, promoting endurance, cardiovascular health, and total body wellness.

🔑 Key features:

Proper rowing form and technique instruction showing you How to Row

Comfortable Steady State (CSS) pace focus

Power intervals at 20spm

Gentle stroke rate variations (20-24 spm)

🏆 This accessible workout aims to:

✓ Build cardiovascular endurance

✓ Improve full-body strength and flexibility

✓ Boost overall wellness and longevity

✓ Increase confidence for beginners and seniors

🕰️ CHAPTERS:

00:00 Introduction

04:05 Warmup

13:04 15-Minute Rowing Workout with Power Intervals

28:45 Cooldown and Guided Stretching

🏋️‍♀️ Join me on this journey towards better health and fitness. This series progressively builds your strength and endurance, making indoor rowing a sustainable part of your wellness routine, regardless of age or fitness level.

I'm rowing this on an Aviron Rowing Machine - which I really enjoy rowing on. But it's to show and prove that it's not the machine that matters, it's how YOU use it that matters. Whether you're rowing on a Concept2, RP3, Water Rower, Aviron, Peloton, Hydrow, Ergatta, NordicTrack, or any other rowing machine - if you row this workout properly, you will get a workout that will help to grow your fitness levels..

Let me know in the comments what machine you're using!

Subscribe for more gentle, effective rowing machine workouts! #RowingForFitness #SeniorExercise #BeginnerWorkout

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