June 16: Start your day the RowAlong way. This 25 minute follow along rowing workout is designed to help you wake up, get moving, and build fitness at a comfortable, sustainable pace.

We'll spend 21 minutes rowing before a 4 minute cool down, focusing on simple technique, good rhythm, and enjoying the movement rather than chasing numbers.

Whether you're looking to kick-start your morning, clear your head, or simply fit some exercise into a busy day, this session is all about helping you feel better by the time you step off the rowing machine.

🚣 Today's row takes place on the EXR Henley Eight course course.

Along the way we'll focus on:

✅ Building aerobic fitness

✅ Simple, effective rowing technique

✅ Low-impact cardio exercise

✅ Developing consistency

✅ Starting the day with purpose

⏱️ The rowing workout itself is 25 minutes long. The full video runs longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretch if you have time, or finish after the cool down if you're heading off to tackle the rest of your day.

Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's get moving.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

CHAPTERS

00:00 Welcome & Workout Overview

01:03 Rowing Machine Setup

03:06 Start Rowing

24:05 Cool Down

28:12 Optional Stretching & Post-Row Chat

46:07 Final Thoughts

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ 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

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

• WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Need a rowing workout you can do even when motivation is low?

This 25 minute follow along rowing workout is designed to help you get moving, settle in, and build fitness without needing to smash yourself. We’ll row for 21 minutes at a comfortable low intensity, then finish with a 4 minute cool down.

Today’s focus is on making the stroke feel simple: sitting well, connecting through the feet, relaxing the hands, and finding a steady rhythm you can actually maintain. I also talk about why showing up matters, even on the days when your brain tries to talk you out of it.

🚣 Today’s EXR course is Rod Eyot Loop.

⏱️ The workout is 25 minutes long. The full video is longer because there’s an optional stretching section and post-row chat afterwards. Stay for it if you can, but if you’re short on time, you can finish after the cool down.

This workout is ideal if you want to:

✅ Get fitter without going flat out

✅ Build a consistent rowing habit

✅ Row when motivation is low

✅ Improve your technique without overthinking it

✅ Feel better after 25 minutes on the rowing machine

Whether you’re on a Concept2, RowErg, or another rowing machine, press play and row along with me.

⚠️ Please make sure you’re healthy enough to exercise before taking part. If you have medical concerns, injuries, or health conditions, speak to a qualified healthcare professional first. Stop if you feel pain, dizziness, or unwell.

CHAPTERS

00:00 Welcome & Workout Overview

01:11 Rowing Machine Setup & Technique

02:58 Start Rowing

23:07 Cool Down

28:58 Optional Stretching & Post-Row Chat

40:30 Final Thoughts

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ 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

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

• WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Need a rowing workout that helps you switch off for a while? This 25 minute follow along rowing workout is all about settling into a comfortable rhythm, enjoying the movement, and building fitness one stroke at a time.

No pressure.

No complicated targets.

No expectation to empty the tank.

Just 21 minutes of steady rowing, followed by a 4 minute cool down, designed to help you move, relax and get fitter.

Along the way, I talk about keeping things simple, finding your own rhythm, and why the most important part of any RowAlong workout isn't what I say — it's the effort you put into your own rowing machine.

🚣 Today's row takes place on the EXR Henley Homecoming course. If you use EXR, load it up and row the course with me. Otherwise, simply follow along here on the RowAlong podcast.

⏱️ The rowing workout itself is 25 minutes long. The video is longer because it includes an optional stretching section and post-row chat afterwards. If you're short on time, finish after the cool down. If you'd like to improve recovery, mobility and flexibility, stay and stretch with me.

This workout is perfect if you want to:

✅ Get fitter without feeling exhausted

✅ Build a consistent rowing habit

✅ Enjoy low-impact cardio exercise

✅ Improve your rowing through repetition

✅ Take 25 minutes for yourself

Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

CHAPTERS

00:00 Welcome & Workout Overview

01:19 Rowing Machine Setup

03:45 Start Rowing

24:45 Cool Down

28:50 Optional Stretching & Post-Row Chat

42:19 Final Thoughts & Goodbye

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ 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

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

• WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Need a break from workouts that leave you exhausted? This 25 minute follow along rowing workout is all about moving, relaxing and getting fitter at a comfortable pace. No pressure. No all-out efforts. Just quality rowing that helps build fitness while leaving you feeling good afterwards.

Today's workout includes 21 minutes of steady rowing followed by a 4 minute cool down. Along the way, I talk about keeping rowing technique simple, focusing on a few key fundamentals and letting the rowing stroke fall naturally into place.

🚣 Today's row takes place on the EXR Coldplain Loop course, which you'll see playing in the background throughout the session.

⏱️ IMPORTANT: The rowing workout itself is 25 minutes long. The full video runs longer because it includes an optional stretching session and post-row chat afterwards. If you're short on time, you can finish after the cool down. If you'd like to improve recovery and flexibility, stay for the stretch.

This workout is ideal if you want to:

✅ Get fitter without exhausting yourself

✅ Improve rowing technique naturally

✅ Build consistency on your rowing machine

✅ Burn calories with low-impact exercise

✅ Enjoy your workouts rather than survive them

Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly follow along rowing workout, jump on your machine and let's get moving.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

CHAPTERS

00:00 Row, Relax & Get Fitter

00:50 Rowing Machine Setup & Technique

03:43 Start Rowing

24:10 Cool Down

28:27 Optional Stretching & Post-Row Chat

41:58 Final Thoughts

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ 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

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

• WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Want to get fitter without feeling wiped out afterwards?

This 25-minute RowAlong session is all about easy fitness and efficient rowing. We'll spend 21 minutes rowing at a comfortable pace before a 4-minute cool down and stretch, while focusing on simple technique cues that can help you row more effectively without rowing harder.

Today's key ideas include posture, body angle, connection through the stroke, relaxed grip, and how small improvements in technique can lead to surprisingly big improvements in pace and efficiency.

Perfect if you're looking to:

✅ Build aerobic fitness

✅ Improve rowing technique

✅ Burn calories without high intensity intervals

✅ Develop consistency on your rowing machine

✅ Get a little bit better every day

Whether you're rowing on a Concept2, another rowing machine, or simply want a guided follow-along workout, settle in and let's get some quality work done.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

CHAPTERS

00:00 Welcome & Workout Overview

00:54 Set Up Your Rowing Machine

02:15 Start Rowing

23:20 Cool Down

28:32 Stretching

45:00 Wrap Up

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ 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

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

• WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Looking for a rowing workout that helps you get fitter without leaving you exhausted?

This 25-minute rowing machine workout combines 21 minutes of low-intensity rowing with a 4-minute cool down, making it ideal for building aerobic fitness, improving rowing technique, burning calories, and creating a workout habit you can stick to.

Whether you're rowing on a Concept2, another rowing machine, or simply want a follow-along workout that keeps things straightforward, this session is all about steady effort, good rhythm, and consistent progress.

Why this workout works:

✅ Builds aerobic base fitness

✅ Improves rowing technique and stroke consistency

✅ Easy to recover from so you can train again tomorrow

✅ Great for weight loss and general fitness

✅ Perfect for beginners and experienced rowers alike

✅ Includes warm-up guidance, workout, cool down, and stretching

Row at your own pace, but if you'd like a target, follow my stroke rate and settle into a comfortable rhythm. The goal today isn't to empty the tank—it's to put quality work into your fitness bank.

⚠️ Please make sure you're healthy enough for exercise before taking part in this workout. If you have any medical concerns, injuries, or health conditions, consult an appropriate healthcare professional before exercising. Always stop if you feel pain, dizziness, or unwell.

CHAPTERS

00:00 Welcome & Workout Overview

01:04 Set Up Your Rowing Machine

05:47 Start Rowing

23:42 Cool Down

27:46 Post-Workout Stretching

43:20 Wrap Up

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ 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

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

• WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Some days your body tells you to push. Today, it's telling you 

to ease back — and that's exactly where the real gains live.

This 25-minute follow along rowing workout keeps the intensity 

low and the stroke rate relaxed. 21 minutes of easy rowing at a 

5/10 effort, then a 4-minute cool down. No pace targets. No ego. 

Just steady, sustainable work that builds your aerobic engine 

without emptying the tank.

Peter asked what happens after six months of these sessions. 

The answer: around 30,000 calories burned. Roughly 10 pounds 

of fat. Technique that actually sticks. And rowing that stops 

feeling like punishment and starts feeling like something you 

want to come back to.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Build better cardio without emptying the tank. This 25-minute 

follow along rowing workout uses low intensity, steady-state 

rowing to strengthen your aerobic base — the kind of training 

that leaves you energised, not wrecked.

Too many rowers spend every session chasing pace. But the real 

fitness gains come from the sessions most people skip: the easy 

ones. The ones where you hold a 5/10 effort, stay in control, 

and let your body adapt at its own speed.

21 minutes of low intensity rowing at a relaxed stroke rate. 

4-minute cool down. A gradual build-up that teaches you to 

hold steady effort without drifting into race mode. You'll 

finish feeling better than when you started — and ready to 

row again tomorrow.

🚣 Follow along rowing workouts drop every weekday — subscribe 

  and never miss one.

💬 What's your go-to pace when nobody's watching? Drop it below.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

You showed up today. That's already the hardest part done.

This session is 21 minutes of easy, relaxed rowing — a gentle 

build-up to lock in your form, and a proper 

full-body stretch to finish. No pace targets. No demands. Just 

moving well and feeling good because you chose to be here.

You're getting better every time you sit on the machine. Not 

because anyone's pushing you — because you keep turning up. 

That quiet consistency is worth more than any split time.

⏱️ CHAPTERS

0:00 You're Here — That's Everything

0:23 Setting Drag Factor — Feel Connected, Not Fighting

0:41 Seat Position — Sit Forward, Stay Primed

0:57 Foot Stretcher Height — Shin Vertical, Feet Comfortable

1:19 Handle Grip — Loose, Wide, Controlled

1:26 Setup Complete — A Very Gentle Start

1:47 Workout Begins — Just Moving Through the Motions

4:28 Legs Only Drill — Locking In Your Positions

7:09 Finding Your Rhythm — Consistency Over Intensity

24:25 Cool Down — 4 Minutes Easy

35:15 Full-Body Stretch — Hands, Shoulders, Hamstrings

39:06 That's It — Row Your Way, Every Day

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

You know the difference between needing rest and just needing a reason to start. You've learned when to push and when to ease off. That instinct is already there — this session is just about giving yourself permission to use it. Close your eyes for the first few strokes. Feel where you are today. Trust what you find. Then row to that, not to a number on a screen. 21 minutes of easy, low intensity rowing plus a 4-minute cool down. Your pace. Your effort. Your call.

⏱️ CHAPTERS

0:00 Intro

0:40 Machine Setup — Resistance, Seat & Feet

1:18 Workout Begins

2:30 Checking In — Energy Levels & Niggles

5:12 Eyes Closed Rowing — Feel It, Don't Pace It

8:00 Lat Engagement & Learning Your Patterns

11:48 Why Training Harder Isn't Training Better

14:30 Finding Balance Between Training & Life

16:00 The People Who Support Your Training

19:00 When Life Changes — Adapting Your Fitness

22:00 Cooldown — Four Minutes Easy

25:00 Wrap — Keep Showing Up, Your Way

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.