If you use the rowing machine in the gym for cardio, this row will give you a great workout. After a warmup:  Row 2 minutes at 7/10 effort (2K+12 if you know your training pace)Hold a squat position for 30 seconds Do this 5 times.  ❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗ 🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your monitor for 14 minutes or "Just Row"🚥 00:00 Introduction01:52 Warmup07:11 Main Session<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

If you use the rowing machine in the gym for cardio, this row will give you a great workout. After a warmup: Row 2 minutes at 7/10 effort (2K+12 if you know your training pace) Hold a squat position for 30 seconds Do this 5 times. ❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗ 🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your monitor for 14 minutes or "Just Row"🚥 00:00 Introduction 01:52 Warmup 07:11 Main Session Hosted on Acast. See acast.com/privacy for more information.

If you use the rowing machine in the gym for cardio, this row will give you a great workout. After a warmup:&nbsp; Row 2 minutes at 7/10 effort (2K+12 if you know&nbsp;your training pace)Hold a squat position for 30 seconds Do this 5 times.&nbsp; ❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗ 🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your monitor for 14 minutes or "Just Row"🚥 00:00 Introduction01:52 Warmup07:11 Main Session Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

January Motivation 14 - Rowing and Squats

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

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A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See acast.com/privacy for more information.

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

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January Motivation 14 - Rowing and Squats

January Motivation 14 - Rowing and Squats

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