Advertise on podcast: RowAlong - Indoor Rowing Workouts

Fancy an easy-paced row today? Jump on your rowing machine and come join me for this 25 minute follow along rowing workout. We'll take things at a comfortable pace, find a rhythm that feels good and enjoy some company while we get our exercise done! Today's RowAlong Daily Workout is all about settling into your rowing, getting your body moving and enjoying a worthwhile session without feeling the need to push yourself to the limit. We start gently, giving everything a chance to warm up, before finding a comfortable, steady pace for the rest of the workout. Along the way, I'll share some useful rowing tips to help you get more from the effort you're putting in. We chat about posture, getting connected to the rowing machine, using your legs effectively and why taking a little time to find your rhythm can make such a difference to how your rowing feels. And then, in typical RowAlong fashion, the conversation goes wandering! Today I end up chatting about David Attenborough, Blue Planet, the future of television and some of my experiences editing TV programmes — including filming whales, giant surfing waves and the incredible patience involved in making wildlife documentaries. Whether you're rowing to improve your fitness, maintain your health or simply enjoy some exercise with a bit of company, you're very welcome here. So get yourself comfortable, choose an intensity that works for you and let's enjoy another good row together! 🚣 MORE ROWALONG DAILY WORKOUTS https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil ⏱️ CHAPTERS 00:00 – Welcome! Let's take it easy today 00:58 – Setting up for a comfortable row 05:28 – Let's row! Starting gently and warming up 10:00 – Finding your rhythm and getting more from every stroke 21:50 – Rowing, Blue Planet and the world of television 26:36 – Cooldown: Easing off the effort 30:42 – Stretching and behind-the-scenes TV stories 46:15 – Nearly a year of RowAlong Daily Workouts 47:45 – Closing thoughts and see you tomorrow! ☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!) The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask! But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better. ❤️ Patreon: https://www.patreon.com/cw/rowalong ☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong 💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6 There's absolutely no obligation. I'm just glad you're here rowing with me! ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #RowAlong #RowingWorkout #IndoorRowing Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Got 25 minutes to spare? Let's get rowing! Jump on your rowing machine and join me for a comfortable, low-intensity RowAlong rowing workout. We'll get moving, enjoy some good conversation and make a little time for ourselves in the middle of a busy day! It's Monday, and I'm squeezing today's RowAlong workout into a particularly busy morning because it's my daughter's birthday! But that's part of what these daily rows are all about. Making time to exercise, keeping yourself moving and enjoying the benefits of a regular rowing routine. You don't need to be chasing personal bests or preparing for races to get something worthwhile from your rowing machine. Sometimes you just want to get on, enjoy a good workout and feel a little fitter and healthier along the way. As we row, I'll share some simple coaching tips to help you get more from every stroke. We look at getting comfortable on the machine, using your legs effectively and finding that lovely connection between your body and the rowing machine. I even get into my slightly unusual description of making your backside feel lighter on the seat! There's plenty of the usual RowAlong conversation too, including my weekend workouts, the music of Van Halen and a few thoughts about why good rowing technique is useful whether you're training for competition or simply exercising for your health. So whatever your experience, grab your rowing machine, find a comfortable pace and come row with me. Let's make these 25 minutes count! 🚣 MORE ROWALONG DAILY WORKOUTS https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil ⏱️ CHAPTERS 00:00 – Welcome! Making time for a Monday row 01:00 – Getting comfortable and setting up your machine 03:40 – Let's row! Settle into your rhythm 09:00 – Rowing for fitness, not just performance 16:00 – Getting more from your rowing stroke 24:44 – Cooldown and a few more technique thoughts 29:05 – Stretching and weekend workout chat 38:30 – Closing thoughts and the benefits of a good row ☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!) The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask! But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better. ❤️ Patreon: https://www.patreon.com/cw/rowalong ☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong 💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6 There's absolutely no obligation. I'm just glad you're here rowing with me! ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #RowAlong #RowingWorkout #IndoorRowing Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Want to get a little more from your time on the rowing machine? Come join me for today's 25 minute Row Along workout! We'll enjoy some comfortable, low-intensity indoor rowing, work on making each stroke feel good, and get another worthwhile workout under our belts. It's Fun Time Friday here at RowAlong, and today's workout is a reminder that getting fitter and improving your rowing isn't always about doing more of what you're already good at. Sometimes it's about identifying those little things that could be better and giving them some attention. Whether you're rowing to improve your fitness, stay healthy or prepare for your next race, there's always something you can work on. Maybe it's your rowing technique, your consistency, or simply making sure you're getting the most from the time you spend exercising. As we row, I'll talk about how I'm adjusting my own training ahead of the World Championships, why I've realised I need to spend more time developing my weaknesses rather than relying on my strengths, and how the same thinking can help anyone working towards a fitness goal. There's plenty of the usual RowAlong waffle too, including my excitement about Friday night's spaghetti bolognese, the differences between rowing machines, developing my own music-mixing app and a few TV recommendations! As always, there's no pressure to chase fast times or match my pace. Find an intensity that works for you, enjoy the conversation and let's get another good rowing workout done together! 🚣 MORE ROWALONG DAILY WORKOUTS https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil ⏱️ CHAPTERS 00:00 – Fun Time Friday! Welcome to today's workout 00:35 – Getting comfortable and setting up your machine 04:20 – Let's row! Ease into your workout 10:45 – Getting fitter by working on your weaknesses 19:50 – Rowing for fitness, health and wellbeing 25:00 – Cooldown: Easing off the effort 30:00 – Stretching and a bit of RowAlong waffle 36:00 – Stretching, technology and my latest project 45:00 – Closing thoughts and have a great weekend! ☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!) The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask! But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better. ❤️ Patreon: https://www.patreon.com/cw/rowalong ☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong 💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6 There's absolutely no obligation. I'm just glad you're here rowing with me! ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #RowAlong #RowingWorkout #IndoorRowing Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Sometimes all it takes is one small decision to make your day a little better. Jump on your rowing machine and come join me for this 25 minute Row Along workout. We'll get moving, enjoy some comfortable, low-intensity indoor rowing and make a little time for ourselves. Today's workout is a reminder that getting fitter, getting stronger and improving your rowing doesn't happen overnight. It takes time, patience and consistency. But the decision to get on your machine and do something good for yourself? You can make that right now! As we row, I'll share some simple coaching tips to help you feel more comfortable and get more from every stroke. We talk about finding your natural rowing rhythm, making small improvements over time and why these easier workouts are such a useful opportunity to develop good habits. There's also plenty of the usual RowAlong conversation, including my ongoing attempts to improve my own rowing, preparations for the World Championships, forgetting to put the washing on, and a slightly wandering discussion about trying to be more present in everyday life! Whether you're rowing to improve your fitness, maintain your health or simply enjoy some exercise with a bit of company, you're very welcome here. Get yourself comfortable, find a pace that works for you, and let's enjoy another good row together! 🚣 MORE ROWALONG DAILY WORKOUTS https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil ⏱️ CHAPTERS 00:00 – Welcome! Let's get ready for today's row 00:45 – Getting comfortable on your rowing machine 03:55 – Let's row! Settle into your rhythm 05:15 – Small improvements take time 11:00 – Finding a comfortable, natural rowing stroke 24:50 – Cooldown and making the most of your workout 29:10 – Stretching and a bit of RowAlong waffle 35:00 – Life, distractions and remembering to be present 41:15 – Being present in your rowing and everyday life 42:45 – Closing thoughts: The decision to start is yours! ☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!) The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask! But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better. ❤️ Patreon: https://www.patreon.com/cw/rowalong ☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong 💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6 There's absolutely no obligation. I'm just glad you're here rowing with me! ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #RowAlong #RowingWorkout #IndoorRowing Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Get rowing! Fancy some company while you get your daily exercise? Jump on your rowing machine and join me for this 25 minute follow along rowing workout. We'll keep the intensity comfortable, enjoy some good conversation and get another worthwhile session under our belts! Today's RowAlong Daily Workout is all about getting moving and enjoying your time on the machine. There's no need to chase fast times or worry about hitting particular numbers. Just find a pace that works for you, settle into a comfortable rhythm and enjoy 25 minutes of indoor rowing. As usual, I'll keep you company with a mixture of rowing tips, everyday chat and the occasional tangent! Today we talk about getting more from your rowing stroke, whether changing your technique for a faster split is really worthwhile, Formula One cars, dad dancing and a few thoughts about YouTube adverts. Whether you're an experienced rower or simply enjoy rowing to stay fit and healthy, there's a place for you here. Get yourself comfortable, press play and let's row together! 🚣 MORE ROWALONG DAILY WORKOUTS https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil ⏱️ CHAPTERS 00:00 – Welcome! Getting ready to row 01:58 – Let's row! Settle into your rhythm 10:55 – A simple tip for a smoother stroke 18:15 – Making the most of your rowing 21:28 – A little experiment with technique 27:30 – Stretching and recovery 35:30 – Dad dancing and RowAlong waffle 39:18 – A quick chat about YouTube 41:15 – Closing thoughts ☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!) The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask! But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better. ❤️ Patreon: https://www.patreon.com/cw/rowalong ☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong 💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6 There's absolutely no obligation. I'm just glad you're here rowing with me! ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #RowAlong #RowingWorkout #IndoorRowing Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

There's more to rowing than chasing faster times! Come join me for today's 25 minute RowAlong workout as we settle into some comfortable, low-intensity indoor rowing and have a chat about why getting on the rowing machine can be about so much more than performance. We start with a few technique reminders, because whether you're training for a race or simply rowing to stay healthy, getting your body into the right positions helps you make the most of every stroke. Good technique isn't just about going faster. It's about getting a great workout from the effort you're putting in. But today's conversation takes a more personal turn as I talk about how exercise has helped me through some difficult times, particularly during lockdown, and why having a regular training routine has become such an important part of looking after both my physical and mental wellbeing. There's also a bit of a reality check about those dramatic 30-day fitness transformations you see online. Real progress takes time, and sometimes the biggest benefit of exercise isn't something you can measure on a monitor or see in a photograph. Of course, there's plenty of the usual RowAlong waffle along the way, and I probably share rather more about myself than I intended! So whether you're working towards a rowing goal, maintaining your fitness or simply fancy some company while you exercise, jump on your machine and come row with me. MORE ROWALONG DAILY WORKOUTS: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil CHAPTERS 00:00 – Welcome! Let's get set up for today's row 00:55 – Rowing technique: Getting the most from every stroke 05:16 – Let's row! 21 minutes of easy-paced rowing 08:30 – Why good technique matters for everyone 13:00 – Rowing for more than just performance 20:50 – How exercise helps me manage stress 26:20 – Cooldown: Why I keep coming back to rowing 30:48 – Stretching and a few personal reflections 35:00 – Disco dancing and some RowAlong behind-the-scenes chat 45:47 – Closing thoughts: Small wins add up! ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #RowAlong #RowingWorkout #IndoorRowing Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

What if the secret to smoother rowing is what happens between the strokes? Come join me for today's 25 minute Row Along workout as we settle into some comfortable, low-intensity indoor rowing and explore how a few simple adjustments can make a real difference. It's Monday, so I'm spending a bit more time on technique today. We start by looking at posture, foot positioning and getting comfortable on the rowing machine, before moving into an easy-paced follow along rowing workout. As we row, I'll talk through how the legs, body and arms work together, why the recovery matters and how setting yourself up properly for the next stroke can help everything feel smoother and more connected. There's plenty of the usual RowAlong waffle too, including my Christmas marathon thoughts, fitting training around work, and some honest reflections on whether I'll make the lightweight category for December's World Championships. Whether you're fairly new to indoor rowing or you've been doing it for years, grab your rowing machine and come join me. Set your own comfortable intensity, enjoy the conversation and let's get moving! MORE ROWALONG DAILY WORKOUTS: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil CHAPTERS 00:00 – Welcome! Getting ready for today's row 01:45 – Setting up your posture and foot position 06:37 – Let's row! Getting moving 14:30 – Monday technique: Making every stroke count 27:52 – Cooldown and a chat about the day ahead 31:47 – Stretching and the World Championships dilemma 47:35 – Closing thoughts and see you tomorrow! ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #RowAlong #RowingWorkout #IndoorRowing Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Fancy doing something a little different with your rowing today? Jump on the machine for this 25 minute Row Along workout and let’s get moving, have a chat and see where the row takes us. 👉 Full RowAlong Daily Workout playlist on Youtube: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is 21 minutes of easy rowing followed by a 4 minute cool down. And somewhere between rowing, spaghetti bolognese, garlic bread, cheesecake and my strange relationship with jam, I end up on a bit of a theme: Sometimes it’s worth giving something another go. There are things we decide we like. Things we decide we don’t like. And things we become completely convinced about without ever really questioning them again. Rowing can be like that too. Maybe you’ve always rowed a certain way. Maybe somebody once told you something was “right” or “wrong”. Maybe you tried something once, didn’t like it, and never went back. Today is just a reminder that it’s okay to stay curious. Try something. See how it feels. Keep it if it helps. Drop it if it doesn’t. Most importantly, enjoy the row while you’re doing it. So if you’ve got 25 minutes and a rowing machine, come join me. There’s useful fitness in here. There’s some rowing advice. And there’s a fairly unreasonable amount of discussion about food. Workout• 21 minutes easy rowing • 4 minute cool down • Low stroke rate • Comfortable aerobic effort • Plenty of chat along the way Chapters00:00 Friday, spag bol and rowing 00:44 Today’s easy 21 + 4 workout 01:03 Set your resistance 02:16 Seat position 03:30 Foot stretcher setup 05:02 Handle grip 05:35 Start rowing 06:25 Ease into the row 12:57 What happens when the rate rises? 21:56 Which rowing machine should you use? 31:52 Being certain you’re right 33:26 The opposite of faith is certainty 34:35 Tomatoes enter the conversation 37:36 Garlic bread changes everything 38:20 And then there was cheesecake... 41:54 Three things I “knew” about myself 42:10 The fourth one is jam 43:55 What does any of this have to do with rowing? 44:36 Some things probably are close to certain 48:43 Keep trying things 49:13 Why change can feel instantly better 50:25 Sometimes the change isn’t the answer 50:55 Yes... this became a rant ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingfitness #followalongworkout Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Get moving with this 25 minute follow along rowing workout and settle into a smooth, comfortable rhythm. We’ll build fitness, work on rowing technique and let the stroke gradually find its flow. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is another 21 minutes of low intensity rowing followed by a 4 minute cool down. For me, these rows are my buy-in to the day. I get on the machine, get my body moving, loosen everything up and then let the rowing gradually come together rather than forcing it from the first stroke. And that becomes the main technique theme today too. As the body warms up, I concentrate on getting into the same strong position at the front of every stroke, connecting my feet and hands together, and letting the sequence flow: Legs → Body → Arms The interesting thing is that the pace starts improving without me deliberately trying to row harder. That’s the goal. Rather than fighting for a number, get the positions right, connect the stroke and let good rowing do the work. Then, as usual, my brain wanders off into Thursday nights in Glasgow, lottery-winning plans, DJing, meeting Julie and rather a lot more besides. So come row with me, get some useful fitness into the bank, work on your stroke and find your flow. Workout• 21 minutes low intensity rowing • 4 minute cool down • Low stroke rate • Comfortable aerobic effort • Technique and connection throughout Chapters00:00 Welcome to Thursday 00:18 Managing your training load 00:30 Today’s 21 + 4 workout 00:42 My “buy-in” to the day 01:00 Where these easy rows fit 02:28 Set your resistance 02:46 Legs first 03:16 Seat position & posture 04:06 Foot stretcher setup 05:30 Handle grip 06:20 Start rowing 08:10 Ease your body into the stroke 09:12 Find your flow 09:43 Connect feet to hands 10:12 Let technique create the pace 11:32 Why consistency comes from technique 13:04 Where I stop at the catch 16:52 There’s more to technique than positions 18:42 Let the stroke flow front to back 21:44 Apparently I might stop talking technique 22:01 Thursday nights in Glasgow 23:56 How I quiet my brain 24:09 Telling myself stories 24:46 Every dream needs a starting point 27:07 Student-night memories 30:35 Love at first sight? 37:38 The VERY long point of this story 43:45 Would a RowAlong book work? 46:00 Workout complete 48:39 Tell someone what they mean to you ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingfitness #followalongworkout Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Get your body moving with this 25 minute follow along rowing workout for fitness, technique and consistency. Keep the effort controlled, row with me, and find the style of rowing that works for you. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is 21 minutes of low intensity rowing followed by a 4 minute cool down. We get moving quickly, then use the row to work on the foundations: posture, leg drive, connection and getting the whole body involved in the stroke. But later I get into something slightly bigger. There are lots of rowing coaches, workouts and training styles out there. Some coaches talk constantly. Apparently I may fall into that category. Some use lots of music. Some programme long steady rows. Others keep changing the intervals to keep things interesting. And even within technique, you’ll hear slightly different cues and approaches. The important thing is to find something that works for you. If you’re getting a good workout, you’re comfortable, you’re not getting injured and you’re enjoying coming back to the machine, that matters. There are still some fundamentals I’ll always encourage: use the legs, connect the body, finish the stroke properly and keep yourself in a strong position. But beyond that? Find your lane. Workout• 21 min low intensity rowing • 4 min cool down • Around 4/10 effort for me • Comfortable low stroke rate • Fitness and technique focus Chapters00:00 Straight into today’s row 00:26 Set your resistance 00:49 Seat position 01:14 Posture reset 01:41 Foot stretcher setup 03:19 Handle grip 03:57 Start rowing 07:43 What these workouts are for 09:01 Find your easy intensity 10:11 The three levels of my training 10:49 Building your fitness foundation 13:39 Why easy rowing still matters 17:32 Keep the legs connected 20:48 Posture and your core 21:30 Connect the legs to the handle 23:42 Legs, body, arms 25:20 Cool down 32:39 Stretching 35:44 The rowing sequence 38:48 What every rowing coach should agree on 41:21 Why coaches sound different 42:42 When “you do you” is absolutely fine 43:23 Different coaching and workout styles 44:36 Find the people you engage with 44:50 I know I’m not everyone’s cup of tea 47:42 Why these simple rows work 49:32 Technique video reminder ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingfitness #followalongworkout Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Fancy a 25 minute rowing workout where you can build fitness, work on technique and have some company along the way? That’s pretty much exactly what today’s RowAlong turns into. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is the usual 21 minutes of low-intensity rowing followed by a 4 minute cool down. Nothing frantic. No chasing numbers. No need to turn every stroke into a test. Just useful aerobic work, plenty of technique reminders… and, admittedly, rather a lot of talking. Actually, that becomes part of today’s theme. Someone recently commented that one of my videos had “too much talking.” Fair point. I do talk. A lot. But one of the replies made me smile, because they said that’s exactly why they enjoy these workouts — the talking keeps them company. And really, that’s what RowAlong has always been about. I’m not standing beside you shouting numbers. I’m on the machine too. I’m rowing, thinking about my own technique, wandering off into stories, occasionally ranting, then somehow finding my way back to rowing again. And while all of that is happening, we’re still getting the work done. Today we also spend a fair bit of time on the finish of the stroke — getting the elbows through the sides, using the bigger muscles of the back and keeping the power connected all the way through. So if you want a straightforward rowing workout you can follow without staring at a timer in silence, jump on the machine and come row with me. There may be talking. Quite a lot of it. ### Workout • 21 minutes low-intensity rowing • 4 minute cool down • Comfortable stroke rate • Aerobic fitness • Technique coaching throughout • Considerable waffle included free of charge ### Chapters 00:00 Apparently this might get ranty 00:23 Today’s 21 + 4 workout 01:26 Set your resistance 01:38 Push with the legs 01:53 Let’s look at the stroke 02:20 Elbows through the sides 02:28 Squeeze power through the finish 03:41 Seat position & posture 04:16 Foot stretcher setup 04:55 Handle grip 05:29 Finally... start rowing 07:44 Marathon pace thoughts 16:48 What this kind of rowing is for 20:18 Good technique still gets you pace 20:47 Why I went so deep on technique 23:30 The RowAlong ethos 25:44 Helping you row better for longer 27:17 Cool down 29:20 “Too much talking...” 30:02 Okay... they might have a point 32:42 Why the talking matters 35:04 Somehow we’re back on track 41:10 And now we’re talking about LEGO 45:01 Yes, I really do talk this much ⚠️ **Health Warning** Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #followalongworkout #rowingfitness Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Need a simple 25 minute rowing workout to get moving, rebuild your rhythm and sharpen your technique? Today’s follow along row goes back to the basics while keeping the effort comfortable and enjoyable. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down. And because it’s Monday for me, I treat this one almost like a reset. We go through the fundamentals again: • Set the resistance so you feel connected without having to tug • Sit up properly on your sit bones • Get the foot stretchers in a useful position • Keep the grip loose • Push with the legs first • Connect that leg drive through the body and into the handle • Let the stroke flow rather than forcing it If you’re new to rowing, this gives you time to understand what those positions should feel like. If you’ve been rowing for years, it’s still useful to come back and check the basics occasionally — because small faults can creep in without you noticing. And then, later in the workout, I circle back to something even more important: Choose workouts you actually enjoy. You’re far more likely to keep exercising if the session feels like something you want to come back to rather than something you have to endure. So whether you’re rowing for fitness, weight loss, performance, health or simply because you enjoy the movement, today’s row is about getting the basics right while remembering why you started in the first place. Workout• 21 min low-intensity rowing • 4 min cool down • Low stroke rate • Around 3–4/10 effort for me • Technique reset throughout Chapters00:00 Welcome to today’s RowAlong 00:06 Today’s 21 + 4 workout 00:28 Row along with me 01:18 Why I’m going back to basics 02:03 Set your resistance 02:16 Legs first — not arms 02:40 Seat position 02:57 Posture reset 03:45 Foot stretcher setup 04:31 Handle grip 05:06 Start rowing 06:38 Ease the body into the row 07:17 Find your angles 08:42 Connect feet to hands 15:06 Finish the stroke properly 22:08 Moving away from technique… finally 23:54 Coming back to fitness 28:08 The workout is what matters 28:31 Connect the core 30:19 If you’re new, give it time 32:00 Stretching 42:50 Why I felt so good after yesterday’s row 42:55 Find workouts you enjoy 45:48 Choose exercise you actually like 46:53 Fill your life with things you enjoy 47:08 Enjoy your workouts 47:12 This shouldn’t feel like suffering 48:46 Final thoughts ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingtechnique #rowingfitness Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Looking for an easy 25 minute rowing workout you can simply follow along with? Today’s indoor row strips away the pressure: low intensity, very low stroke rate, useful technique work and plenty of time to move well. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Rowing can sometimes look far more intimidating than it needs to. You see someone hammering away at a ridiculous pace, dripping with sweat, calling something “easy” that looks anything but — and it’s easy to wonder whether you’re doing enough. Today, forget all of that. I’m rowing this one super easy, at around 15 strokes per minute, because right now that’s what my body is asking for. And that incredibly low rate gives us something useful too: time. Time to get the hands away. Time to sit up. Time to tilt forwards. Time to roll smoothly towards the catch. And then still put in a purposeful one-second drive without rushing anything. So whether you’re new to rowing, coming back after a break, building general fitness, or simply having a day when your body is asking for less, this is a workout you can make your own. Follow my rhythm if you want. Row a little faster if that feels better. Or simply use the chat and keep moving. The important thing today isn’t chasing a number. It’s listening to your body and giving it the row it needs today. Workout• 21 minutes very easy rowing • 4 minute cool down • Around 15 strokes per minute for me • One-second drive / three-second recovery • Technique, rhythm and movement focus Chapters00:00 Rowing doesn’t need to be intimidating 00:23 Today is SUPER easy 00:46 Why I’m rowing at 15 SPM 01:20 Set your resistance 01:38 Seat position & posture 02:10 Foot stretcher setup 03:13 Handle grip 03:55 Start rowing 04:33 Find the 15 SPM rhythm 05:39 Slow recovery — not a pause 06:38 Use the extra time for technique 07:15 Listen to your body 07:25 Why I’m backing off today 13:30 Making today a super-easy day 14:06 Still putting power into the stroke 18:23 Can you row smoothly at 15 SPM? 21:40 What happens if you slow the drive too? 23:14 One-second drive / three-second recovery 25:49 How much power can you make at 15 SPM? 29:32 Stretching 36:09 Today was simply about moving 36:36 Why even 25 minutes matters ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #easyrowing #rowingfitness Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Want a simple 25 minute rowing workout you can follow along with while sharpening your technique? Today’s easy indoor row is about fine-tuning posture, connection, power and control as we go. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil We’re keeping the effort low today: 21 minutes of easy rowing followed by a 4 minute cool down. That gives us plenty of room to pay attention to the details. Can you sit up into a stronger position? Can you get the legs creating the power rather than tugging with the arms? Can you arrive at the catch ready to push? And can you transfer that power into the machine without wasting it? You don’t necessarily need to row harder to improve your rowing. Sometimes it’s about making what you’re already doing more accurate. And, somehow, that idea eventually takes us from rowing technique into peanut butter and calorie tracking — because the same principle applies there too. If you want useful information, the details you put in matter. So today isn’t a hard session or a deep-dive masterclass. It’s simply 25 minutes to row, get fitter, and fine-tune what you’re doing along the way. Workout• 21 minutes easy rowing • 4 minute cool down • Low stroke rate • Around 4/10 effort for me • Technique and power-transfer focus throughout Chapters00:00 Another chance to be awesome... 00:15 Today’s 25 minute workout 01:10 Set your resistance 01:24 Seat position & posture 02:05 Foot stretcher setup 02:52 Handle grip 03:31 Start rowing 06:32 Settle into the easy pace 07:03 Better position, better connection 07:28 Put power into the machine 07:43 Use the power without wasting it 08:31 Why the catch matters 18:23 Hands away, sit up 21:13 Handle position and the finish 24:31 Cool down 26:16 Don’t throw the handle away! 27:21 Finish safely after a hard row 29:06 Stretching 31:06 The devil’s in the detail 31:29 My peanut butter calculation was VERY wrong 33:22 How accurate are exercise calories? 42:27 Final thoughts ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingtechnique #rowingfitness Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

Some rowing workouts give you the flashy stuff. This 25 minute follow along rowing workout is about building the fitness, technique and consistency underneath it — one brick at a time. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today’s session is 21 minutes of low-intensity rowing followed by a 4 minute cool down. And somewhere along the way, I end up in a LEGO shop. The analogy actually works rather well. Think of your rowing as building a house. Your easy aerobic work gives you fitness bricks. Technique practice gives you another set of bricks. Hard intervals, racing, power work and mental resilience all add something different. The exciting sessions are a bit like the fancy rooms and shiny pieces — they’re the bits everybody notices. But none of that works particularly well if the foundation underneath it is only four bricks wide. So today’s row is about collecting some of those boring but important foundation bricks. That means keeping the intensity under control, getting some useful aerobic work done, and spending time on the stroke without constantly chasing pace. And that brings us back to Mr. Right Now. I can give you the framework for the workout, but the best workout today is the one that fits you right now. If this is an easy day, keep it easy. If this is your only workout and you want a little more from it, add some pressure. Use the workout rather than feeling that you have to obey it. Workout21 min low-intensity rowing 4 min cool down Low stroke rate Aerobic fitness + technique Effort adapted to your day Chapters00:00 Start rowing whenever you’re ready 00:48 Set up your machine 01:28 Seat position & posture 02:29 Foot stretcher setup 03:18 Handle grip 03:48 Start the main row 04:35 Meet Mr. Right Now 05:00 Reset your posture 06:41 Why these Daily Rows work 08:26 The workout that suits you today 09:35 The LEGO analogy begins 10:09 Choosing your training bricks 11:06 Building your fitness foundation 11:38 The flashy training sessions 12:29 Don’t neglect the boring bricks 13:57 Why shiny workouts are tempting 14:45 Technique check 15:15 Handle height and finish position 17:23 Hands away, sit up and tilt 18:10 Make the stroke flow 19:32 Legs, body and arms 22:43 Strapless rowing check 23:58 Why strapless rowing helps 24:55 Cool down 26:10 Technique during the cool down 27:17 Drag factor and resistance 28:21 Pace comes from how you push 30:19 Force curve check 30:48 Stretching 31:16 Drag factor explained 33:05 Minimum and maximum drag factor 35:04 Quad stretch 42:20 Lucky Dip workout feature chat 44:04 Mr. Right Now returns 44:07 LEGO me makes an appearance ⚠️ Health Warning: Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingfitness #rowingtraining Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.