AMAZING Aerobic Rowing Machine Workout: Intermediate

Need a 20 minute rowing workout to follow while you’re at the gym and looking at the rowing machine? We’ve got you covered with this 20 minute intermediate workout!

VIDEO CHAPTERS
0:00 Welcome!
0:10 Overview of Workout
1:09 Checklist
3:11 Programming Your Machine
5:59 Workout Start
26:16 Bonus Tip

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[wkboggs]

Still loving these older workouts.
👊

[jrjoyce]

This will be my 2nd time doing a row exercise. The first was just trying by myself. Now I'm at home watching this video to see how to row properly. I need to lose a bit of weight.

[iamjoshfrank]

2:05.0 @ 23
2:03.9 @ 22
3:01.0 @ 15 (video had an ad break so I started this internal late to try to stay in sync 😂)
2:02.5 @ 22
2:04.5 @ 22

I've not been on the rower consistently since training last winter and spring, only the occasional row and when it comes up in CF classes. Starting to re-engage now, especially since I have my home erg available during shelter-in-place.

Felt all over the place, but it was so nice to row along with you, Shane! Good workout!!

[maricarmenrodriguez]

Works perfectly. I have been using this product for a month and I have started seeing the difference in my weight

[yoopsconsin]

That “goddammit” during the set-up makes me cackle with laughter every time I do this workout!! Thanks for keeping it light!

[lukematheny]

Thanks, Shane! Your workouts are a big boost — both in terms of mental and physical health — during this otherwise insane time. You’re really good at what you do!

[xx-donuts]

i picked up a brand new concept 2 last week..i checked out your beginner workout video and fat burning rowing video..and i can confidently say that your videos have shown me how to properly execute a row on the machine and how to hold my SR!!

[narelletaylor]

17 Oct 2024: 2.22. Noice. Love the last 5...more consistent. Win💪 🏖

[davidgilson]

Thanks Shane, I’m starting to love working out on my concept. Due to a bicycle accident years ago I was relegated to treadmills but that soon became problematic to my injured knee so the concept 2 was the next steps. You have been a great coach to keep me motivated and this was one of your greats!

[timandrews]

That was a good one. Held the stroke rate and kept the split at 2:00/500. ThAnks for the workout. Love the channel.

[honey_badger]

I am new to rowers. I have Body Solid Endurance R300. Been rowing for a month now. It was quite easy to keep up with the instructor. I think I have to kick it up a notch. Maybe I am ready for the "advanced" workout? Thank you for the great video instructions.

[stefancucos]

SR 1:48 held. Good to be back on this w/o. Thanks DH.

[narelletaylor]

Oooh that was good. I only aimed at 2.20 but found not enough and sprinted last min. Oops. Aim for 2.10 next time. Don't believe i haven't done this one before..thanks Shane 🏖

[groengm]

Just finished two others of your workouts now you trough this at me . OK! OK!On the funny side doing my early spring yard work the large leaf bags full of wet leaves and tree branches .instead of taking 3 trips with those heavy bags with wheel barrel the 300 metres or so I did it 19 times carrying them like you said do the tighten up and carry them as far as you can before with big heavy bag thing to and from your street. Two month in and now 30 pound gone. Thanks for being there

[catherinerankin]

Good workout. Concentraing on stroke rate helped me key into the monitor and the machine

[pjwillsr]

Ok, the elephant in the room....the programming steps for intervals. Love your attitude and this channel. My Concept 2 will arrive in about a week. You will be my guide.

[mbrad]

Really trying to break that 20 minute 5k (20.28 PB) and doing this interval at a sub 2 min pace might just be the way to do it! Thanks for the videos.

[itshurleytime]

I had to learn to have confidence in my stroke rate when you had problems, then I was able to find a good cadence, working on my form, and finding that smooth row you are always talking about. Thanks for these workouts!!

[andynogueras]

Thank you for taking the time to make these videos. You. Truly help everyone be better.

[lucyko]

Whoa!!! This was a step up from the SIMPLE 20 minute intermediate. Improving every time I follow along!!!! Thanks 💪🏻💪🏻💪🏻