Rowing for Fitness: 12-Min Workout + Warmup & Cooldown | for Wellness, Seniors, Beginners

RowAlong - Indoor Rowing Workouts

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Join me for the fourth workout in my Rowing for Fitness series - a complete 30-min RowAlong Workout: 9-min warmup, 12-min row, 10-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine.

This workout introduces gentle stroke rate variations to keep you engaged while maintaining a focus on steady-state rowing. It's designed for all ages and fitness levels, promoting muscle engagement, cardiovascular health, and total body wellness.

Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR

What to expect:

9-minute gradual warm-up

12-minute main workout with stroke rate variations and power intervals

9-minute cool-down and stretching

Key features:

Further instruction on How to Row with proper form and technique

Focus on Comfortable Steady State (CSS) pace

Introduction to stroke rate variations (20-24 spm)

Two short power intervals for gentle challenge

This accessible workout aims to:

✓ Enhance cardiovascular endurance

✓ Improve full-body strength and flexibility

✓ Boost overall wellness and longevity

✓ Build confidence for beginners and seniors

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

CHAPTERS:

00:00 Introduction

02:17 Warmup

13:08 12-Minute Rowing Workout with Stroke Rate Variations

25:38 Cooldown and Guided Stretching

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