Row 20 minutes easy and sharpen your technique! Follow along on ANY rowing machine (Concept2, WaterRower, Aviron, whatever you've got) as I walk you through proper form, talk vintage rowing apps, and share why Monday is your secret weapon for fitness goals. Low-pressure cardio where you'll actually understand what your body should be doing on every stroke.

With some technique focus, this workout is perfect for beginners or anyone wanting to improve their form. I'll spend 7+ minutes breaking down the rowing stroke from finish to catch, explain force curves on the PM5, and show you why "handle away, sit up, tilt forward" changes everything. Then we chat about Monday resets, weekend eating struggles, and why you get 52 fresh starts per year instead of just one.

The workout:

• 20-21 minutes of rowing at an easy, conversational pace
• Around 19-20 strokes per minute
• Major technique breakdown in the middle
• Perfect for learning proper form while getting cardio done
• 
  

What you'll get: ✅ Easy cardio on your rowing machine - no pressure, just steady company ✅ Deep technique tutorial: handle away, sit up, tilt, momentum to the catch ✅ Force curve explained ✅ RowPro app discussion (vintage rowing software, dead in the water now) ✅ Monday mindset: 52 reset days vs 1 New Year's Day

Pro tip: Start rowing during my intro if you need more time to complete your 5K!

Follow along with me for stroke rate and technique cues. You should be able to talk most of the way through - I sure could!

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🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

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