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

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 power intervals)
2-min cooldown 9-min stretching

🎯 Perfect for: Seniors seeking gentle exercise Beginners starting their fitness journey Anyone looking for low-impact cardio Progressive workout for building endurance

💪 This workout focuses on maintaining a Comfortable Steady State (CSS) pace, with brief intervals of increased stroke rate and power. 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 Extended Comfortable Steady State (CSS) pace focus Brief intervals of increased intensity for progression Consistent core workout with gentle variations

🏆 This accessible workout aims to:
✓ Build cardiovascular endurance
✓ Improve full-body strength and stamina
✓ Boost overall wellness and longevity
✓ Increase confidence for beginners and seniors

🕰️ CHAPTERS:
00:00 Introduction
02:27 Warmup
12:24 11-Minute Progressive Workout
24:32 Cooldown
27:09 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!

CHAT WITH ME!
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But seriously - just keep watching, that's all I ask!!

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Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.

[rowalong]

Welcome to the '11-Min Progressive Row' RowAlong Workout! 🚣‍♂ I'd love to hear about your experience:

1⃣ What rowing machine did you use for this session?
2⃣ How did you find the gentle progression in intensity?
3⃣ Did you notice any improvements in your endurance or overall energy?
Remember, consistency is key in fitness. This workout is designed to challenge you gently while being kind to your joints. Every stroke brings you closer to better health!
Don't forget to subscribe for more low-impact, effective rowing workouts tailored for seniors, beginners, and anyone looking for joint-friendly exercise. Your support helps create more content just for you! 💪🙏

[kellyaddison]

Another good workout! Short and sweet. 😊

[mariannes]

John great easy reset set. My machine has never been on “1” so fun. The Canuck expects maybe snow tomorrow. ! Rowing season is baaacccckkkk.

[SurftheTube]

Running a 21km trail race tomorrow, this is a great pre-race day massage!

[MauricioGervaz]

Hi! I'm Mauricio from Uruguay, South America.
I bought a Concept Rowing machine many years ago. I upgraded to a PM5 monitor. I row almost every morning in zone 2 mainly.

[DrTattie]

RowAlong treasure hunt! (can you tell I desperately want a new erg machine! haha)

[kd]

RowAlong Treasure Hunt I saw some comments that it might be a good workout to warm up for weights. Good idea!

[SharleneMcKinnon]

Saw this in the Aug newsletter while recovering from pneumonia. So happy to finally try... and it was worth it! For hip flexors/opener stretch, if you have knee pain... lie on your back a weight bench or edge of a bed and pull one knee to your chest while the other leg dangles to the floor. You’ll feel it in hip flexor with no knee pain.

[SurftheTube]

A great row at the end of a brain drain day…thx J

[MaggsnMe]

I enjoy these workouts. Simular to a Restore class at Row House

[tonyadams]

Love this series. Will there be more?

[Frank-xoqp]

Do you have a video on your favorite rower / what you recommend for beginners?

[medwsc]

Just started (indoor) rowing and found these, fantastic and really appreciated - thank you! 🚣‍♂️

[davew]

Not to be a bother because I love your videos. But I asked a few weeks ago and the same thing is happening on this video the link in the description is not taking me to a playlist on either my phone or my PC, it is taking me to another video. On yours is it taking you to a playlist?

[mikecaseyoshea]

Hmm no Rowalong Treasure Hunt here either 😅

[scottyist]

Hiya. As a 60 year old woman I
really enjoy these workouts but was wondering if you plan to do anymore as not sure how to continue to progress. Any suggestions welcome 😊. Thank you for all you do. I sometimes do apple fitness rowing but find it hard going.. there easy is your moderate (24). 😮. Do you have any plans to do fitness app? I am sure you would get lots of prescribers 😊