Rowing for Fitness: 15-Min Workout + Warmup & Cooldown ｜ How to Row for Recovery, Seniors, Beginners

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:    • Rowing Workouts For Fitness and Wellbeing  

⏱️ 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