The short one. The chatty one. The one where we talk Metallica, Star Wars, and why your mitochondria need to email their friends more.

21 minutes of low-intensity rowing at 5 out of 10 effort, plus a full cool-down and stretch — perfect on its own or as a warm-up before weights.

👇 More Quickie Rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

0:00 Set Up Your Rowing Machine

1:59 The Row Begins

12:14 How Fatigue Changes Your Pace

16:10 Over-compression — Why Shins Past Vertical Loses You Power

22:00 How to Breathe While Rowing

23:07 Cool-Down

27:45 Hamstring Stretch

28:50 Glute Stretch

31:24 Quad Stretch

32:51 Hip Flexor Stretch

34:57 Forearm Stretch

36:24 Shoulder Stretch

38:30 2K Training vs RPE — Which Is Right for You?

Don't Row Alone, Row Along 🚣

⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme.

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