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.
Full playlist here: [ Ссылка ]
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!
☕ Buy me a coffee: [ Ссылка ]
🔔 Subscribe for more: [ Ссылка ]
➡️ Become a Patreon: [ Ссылка ]
CHAT WITH ME!
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👥 - FACEBOOK: [ Ссылка ]
- WEBSITE: [ Ссылка ]
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
==================What I use==================
(Affilliate Links):
***Rowing***
[ Ссылка ] Concept 2 Rowing Machine
[ Ссылка ] Polar H7 Heart Rate Sensor
[ Ссылка ] Concept 2 Phone Holder
[ Ссылка ] Jabra 65t Elite Earbuds
[ Ссылка ] Dyson Fan
[ Ссылка ] Macbook Pro for RowPro software
[ Ссылка ] T-shirts
***Recommendations***
[ Ссылка ] Powlabs Heart Rate Transmitter
[ Ссылка ] Polar H9 Heart Rate Sensor
[ Ссылка ] Polar H10 Heart Rate Sensor
[ Ссылка ] Wahoo Tickr Heart Rate Sensor
[ Ссылка ] Garmin HRM Dual Heart Rate Sensor
[ Ссылка ] Moofit Heart Rate Sensor
[ Ссылка ] Apple Watch
[ Ссылка ] Floor Mat
[ Ссылка ] Ski-Erg
[ Ссылка ] Bike-Erg
[ Ссылка ] Saris Hammer (For road bike on Zwift)
🔎 Related Keyword #rowing_for_fitness_11_min_progressive_workout, #rowing_fitness_11_min_progressive_workout, #11_min_progressive_workout_rowing, #rowing_for_fitness_11_min_workout, #how_rowing_for_fitness_11_min_workout, #rowing_for_fitness_progressive_workout, #rowing_for_11_min_fitness_workout, #fitness_progressive_workout_rowing, #how_to_row_for_seniors_beginners_low_impact, #rowing_fitness_11_mins_progressive_workout, #rowing_for_fitness_11_min_progressive, #rowing_for_fitness_11_min_low_impact 🔴 DISCLAIMER 🔴
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.
