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

RowAlong - Indoor Rowing Workouts

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://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR

⏱️ Breakdown:

9-min warmup

15-min main rowing workout (3min CSS, 2min 22spm, 1min 24spm - repeated twice, then 3min CSS)

2-min cooldown

10-min stretching

🎯 Perfect for:

Seniors looking for gentle progression

Beginners building rowing stamina

Anyone wanting a workout where time flies by

Low-impact cardio enthusiasts

💪 This workout introduces a gentle progression in intensity over reducing time intervals. It's designed to keep you engaged and challenged while maintaining a manageable effort level.

🔑 Key features:

Proper rowing form - How To Row - and technique instruction

Progressive intensity with varied stroke rates

Time-efficient workout structure

Balanced effort for sustained energy

🏆 This accessible workout aims to:

✓ Enhance cardiovascular endurance

✓ Improve pacing and rhythm

✓ Boost overall fitness and vitality

✓ Build confidence through gentle progression

🕰️ CHAPTERS:

00:00 Start

02:24 Warmup

12:50 Main 15 Minute Workout

28:39 Cooldown and 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!

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