Rowing Workouts – The PERFECT BEGINNERS Workout

Are you looking for a beginner workout for the rowing machine? Do you need some drill work to improve how you’re moving? We all do! Jump into this rolling drill workout for 20 minutes! The rowing machine will be your friend if you can learn to work with it.



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  • Just tried this workout for the first time on my fluidrower. 295lbs 5'4" and 49 years old. Only did just over 2500m but was struggling to follow as my phone was too far away. Good follow up to the pretty slow 5000m I did yesterday. Looking forward to repeating and trying some of your other workouts.

    Tony Halliwell July 4, 2020 6:21 pm Reply
  • for someone like me who is low tech, (it's amazing i can watch this and post a comment and even that took a lot of teaching years ago) doesn't have a smart phone, or understand the display screen on the machine or how to use it, etc… does it matter? i'm still getting exercise benefits as long as i have proper technique, right? i just can't track the specifics. or am i really missing a lot ignoring the display screen and just rowing?

    sumo bowler July 4, 2020 6:21 pm Reply
  • It's 5am, just got done with this workout, rip body hahha, great workout thanks

    Youssef Elmasry July 4, 2020 6:21 pm Reply
  • you can get more wattage out of you legs if you don't bend your arms that early in the drive stage (about 10-15 percent)

    vliegenmepper1974 July 4, 2020 6:21 pm Reply
  • I've been rowing at my gym (HIIT training) for over 3 years and I found this to be a great workout. I worked up a sweat. Going at an 18 stroke rate is harder than you think.

    Betty Druxman July 4, 2020 6:21 pm Reply
  • Can someone share the app name that’s being used during these Dark Horse workouts? New to this, and loving it.

    Lauretta Hosea July 4, 2020 6:21 pm Reply
  • Awesome workout!

    Lauretta Hosea July 4, 2020 6:21 pm Reply
  • How did I only get 2976m? DANG IT?? Also.. I don't think I am doing my legs right .. you are locking your knees on full extension? The 12 stroke/m thing really had me baffled.. I don't know why it would be harder.. can you explain so I can focus on what I should be feeling there? Thank you for this video.

    Casey L. July 4, 2020 6:21 pm Reply
  • This was my first time rowing ever on a Water Rower and age 60 I did 22 min and feel good. Left arm started hurting a bit so I stopped. But I did work up a sweat and time for the pool! Nice workout video!

    Carol Lambert July 4, 2020 6:21 pm Reply
  • Awsome workout, so motivate video. Thanks!

    melike kazokoglu July 4, 2020 6:21 pm Reply
  • Thanks so much. I am following your begginer Technique Workouts to the "T". Perfecting my Technique. Couldn't have done it without you. Thanks again. 😀🚣‍♀️🚣‍♂️❤🙏❤🙏🇺🇸🇺🇸

    Kamran Rahbar July 4, 2020 6:21 pm Reply
  • At Some points during the exercise on this low stroke rate, I have trouble coordinating & I see how stif and inflexible I am. Also, as an automatism I extend my arms back really fast to get ready for the next pull, that way I’m always too fast for the excersise 🙁 – I need to get the pace down to get a more quality work out I guess.

    Ivar Brouwer July 4, 2020 6:21 pm Reply
  • Great workouts, what’s the Data app called ErData? Can post a link please, thanx

    William Garces July 4, 2020 6:21 pm Reply
  • Do you have a recommendation for a home foldable rower. There are so many on the market. I plan on using 3 times per week. Thanks

    ronald autry July 4, 2020 6:21 pm Reply
  • Magnetic or water rowing machine? Which would be best?

    Nadine Richter July 4, 2020 6:21 pm Reply
  • Just got my rowing machine yesterday for my birthday. I've been obsessed with rowing based off all the benefits I keep reading about. I've been weight training my lower back and butt too build strength so I could handle it and I've been watching form videos. I'm so glad I did because I definitely needed it to do this video. I set my drag to three and followed along with you. It was a blast!!!! Thank you so much and I can't wait to keep it up!

    Keilah Machelle July 4, 2020 6:21 pm Reply
  • Wow this is incredible!! I’m getting my rowing machine this Saturday! I can’t wait!! This’ll kick my ass, yeah baby!!
    Thank you 🙏🏼

    elkayelena July 4, 2020 6:21 pm Reply
  • Another day another crack at it!!!! Hearts racing!! ❤️✌️

    Gomez Gomez July 4, 2020 6:21 pm Reply
  • Love this workout – really great for beginners. One question…after the three weeks of this session are up, which workout should one move onto next? Thanks, Shane and Dark Horse

    Alex Griffith July 4, 2020 6:21 pm Reply
  • 5th day of doing this in a row (heh) now. Thanks for this I’m loving it. After being off my C2 for about 2 years now it feels great to get back into it. And I love the drills. I’m about 600m behind you on overall distance but hoping to get up to 5k and the <2:00/500m split time.

    Thanks again!

    Seb Games July 4, 2020 6:21 pm Reply
  • still one of my favourite workouts of yours – been rowing 11 weeks now and always do this once a week love it !

    NMACog July 4, 2020 6:21 pm Reply
  • Did nigh on 4K…really pleased! THANKS
    Just to clarify….do the workout DAILY….without rests…for say 3 weeks!!?

    tonewheelkev July 4, 2020 6:21 pm Reply
  • did anyone find any difference in weight? I want to try it, but just wanted to make sure.

    Ruthvika Nuthakki July 4, 2020 6:21 pm Reply
  • Very useful. Thanks man

    Maz July 4, 2020 6:21 pm Reply
  • Still cracking on with this !!! Im getting so much better…..

    Gomez Gomez July 4, 2020 6:21 pm Reply
  • So good. I was a rower in college (looong time ago) and that was a great reminder of technique and fun workout.

    Rosemont1021 July 4, 2020 6:21 pm Reply
  • This is the workout I have done for 2 days in a row now as a newbie after just getting my Concept 2 and it's wonderful! Thank you so much for helping me learn the proper techniques by breaking them down and for your fabulous coaching! I am hooked on rowing already! What a fabulous way to workout!

    Michele Susan Brown July 4, 2020 6:21 pm Reply
  • Someone knows what the name of the app is what he talked about? I can’t find it.

    Aaliyah July 4, 2020 6:21 pm Reply
  • I just got my concept2 as well. I must say, the noise MYTH is ridiculous. It’s not noisy! I almost made the mistake of getting a water rower due to noise concerns. You can hear the tv just fine over it, there is no issue. Is quieter than a treadmill for godsakes. Just did 30 minutes concentrating on form not effort, going to be taking it slow and easy for the first week or so until my body adapts and I get the technique down. Hopefully I won’t have to concentrate on the form as much, I want to just watch tv and forget that I’m rowing eventually. Btw about fat: it is impossible to outrun/outrow a bad diet. Do rowing for cardiovascular health (did you know that if you do cardio for an hour per day you can sit the rest of the day without it being dangerous and without having to get up and move around every hour? Google it) and for better quality of life.

    100toeface July 4, 2020 6:21 pm Reply
  • My first time doing this. Got 3944 meters. That was TOUGH.

    By the way. As someone who is new to the rower, the “18 stroke” was confusing. I thought that meant I just needed to row 18 times per workout.

    So I went slower for the first half until I figured it out. Anyway, thanks for the great workout! Will be signing up for your $9 membership now.

    Michael rochin July 4, 2020 6:21 pm Reply
  • I wish I could like this video everytime I do this workout. Hands down, my favorite active recovery exercise.

    Jonathan Pohlhammer July 4, 2020 6:21 pm Reply
  • I love this ❤️

    Gomez Gomez July 4, 2020 6:21 pm Reply
  • New to rowing and really enjoying how ergonomic it is. Thanks for the great row-along videos, Shane! I have a question as a beginner; I followed along with a video you did about how to do 5k in under 20 min, but did this video and realized we also broke the 5k mark, how did your drag settings compare in this vs the other video? Seemed like a fun way to break 5k! Thanks!

    M. Pyke July 4, 2020 6:21 pm Reply
  • Thank you for posting this. Will be joining you for more.

    COcraig75 July 4, 2020 6:21 pm Reply
  • I did it! I finally did the whole thing!! Only took me six months. 🎉

    (For GOT fans, I call this the Gendry workout. 😂)

    BelleFlower15 July 4, 2020 6:21 pm Reply
  • I just did the beginner workout, I'm so stoked that I found one I enjoy that I can do in my living room with my new rower! I'm definitely going to be following along to more of these.

    ergh blergh July 4, 2020 6:21 pm Reply
  • What app are you using on your iPhone to track your rowing?

    Jamal Wedderburn July 4, 2020 6:21 pm Reply
  • Loved it…..enjoyed it loads

    Gomez Gomez July 4, 2020 6:21 pm Reply
  • Hi I'm new to this channel I have the Classic WaterRower brand rower…I follow you exactly but I'm not getting the same distance as you. Do I need to up my stroke rate or do something different to achieve the same output as you do? I love your style.

    Paige McElroy July 4, 2020 6:21 pm Reply
  • Wow…great workout to start with. Lot easier to keep up with then my first few attempts. Then I just rowed as if my life depended on it. Not great for the next day and not great for Your motivatie-onderzoek.

    I’m gonna try to do this daily and see how it goes.

    Ewout Pols July 4, 2020 6:21 pm Reply

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