18-Min Rowing Workout | Low Impact Fitness for Beginners, Returners and Seniors

RowAlong - Indoor Rowing Workouts

Need a Rowing Workout that isn't about punishing yourself? Join me for a complete 40-min RowAlong Workout: 9-min warmup, 18-min row, 2-min cooldown, then 11:30 of 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 gradual warmup

18-min main rowing workout (3x: 3min at 20spm, 2min at 22spm, 1min at 24spm)

2-min cooldown

11:30 guided stretching

🎯 Ideal for:

Seniors looking for a safe, effective workout

Beginners building stamina and technique

Anyone wanting a time-efficient, full-body exercise

Low-impact cardio enthusiasts of all ages

💪 This workout introduces gentle stroke rate progression to keep you engaged while maintaining a manageable effort level. It's designed for all fitness levels, promoting cardiovascular health, mobility, and strength without stressing your joints.

🔑 Key features:

Proper How to Row rowing form and technique instruction

Progressive intensity with varied stroke rates

Time-efficient, full-body workout

Emphasis on joint health and mobility

🏆 This accessible workout aims to:

✓ Enhance cardiovascular endurance

✓ Improve full-body strength and flexibility

✓ Support weight management goals

✓ Boost overall wellness and vitality

🕰️ CHAPTERS:

00:00 Intro

02:25 9 Minute Warmup

13:00 18 Minute Workout

31:30 2 Minute Cooldown

34:11 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: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR

I'm rowing this on an Aviron Rowing Machine, but the beauty of this workout is its versatility. Whether you're using a Concept2, Hydrow, Water Rower, or any other rowing machine, you'll get an effective, low-impact workout that helps build fitness and promote longevity.

Let me know in the comments what machine you're using and how you found the workout!

Subscribe for more gentle, effective rowing machine workouts! #IndoorRowingForSeniors

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