Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 12-min cooldown and stretching. A perfect row 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 warmup 15-min main rowing workout working through 20/22/24spm chunks 2-min cooldown 10-min stretching 🎯 Perfect for: Seniors seeking gentle exercise Beginners starting their fitness journey A gentle workout if you can't handle resting on a rest day Anyone looking for low-impact cardio 💪 This workout introduces power intervals and stroke rate variations to gently challenge you while maintaining a focus on steady-state rowing. 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 Comfortable Steady State (CSS) pace focus Power intervals at 20spm Gentle stroke rate variations (20-24 spm) 🏆 This accessible workout aims to: ✓ Build cardiovascular endurance ✓ Improve full-body strength and flexibility ✓ Boost overall wellness and longevity ✓ Increase confidence for beginners and seniors 🕰️ CHAPTERS: 00:00 Introduction 04:05 Warmup 13:04 15-Minute Rowing Workout with Power Intervals 28:45 Cooldown and 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. 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! #RowingForFitness #SeniorExercise #BeginnerWorkout ☕ 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.