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 Subscribe for more gentle, effective rowing workouts! ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.