Rowing Machine Workouts

hannavandekamp
hannavandekamp Posts: 1 Member
in Fitness and Exercise
Does any know where I can find a good beginners workout on the row machine?

Replies

  • samgettingfit25
    samgettingfit25 Posts: 5 Member
    If you search YouTube for The Row House they have a few follow along workouts. In the past, I took classes at a Row House gym but sadly moved to a city without one. I also follow rowing workouts on Apple Fitness+ but that's a subscription service. The Row House class format often alternates rowing intervals with bodyweight or light resistance exercises. Look for... I think they call it something like a full row for workouts that are just rowing.
  • AnnPT77
    AnnPT77 Posts: 35,154 Member
    Dark Horse Rowing also has some good free videos on YouTube, but I think they also offer paid programs.

    What kind of rowing machine do you have, and what are your goals in using the rowing machine? Are you looking for video workouts? If so, are you wanting videos about technique and actual workout sequences, or looking for those "here's a view of a nice river as if you were there" videos with some guided workout content, or . . . ? Some sources are more oriented to Crossfit-type people who may want to do machine races but never row on water, while others are more oriented to off-season training for people who row on water. (Yes, there can be technique differences. Machine-only rowers are willing to do things that would turn rowing a boat into swimming next to a boat. :D )

    I'm a long-time rower (around 22 years), on water in boats when I can, on the machine when I must. Since I live in a place where our river freezes solid for a lot of the Winter, that means quite a bit of machine rowing. I've been going to rowing camps, getting individual and group in person coaching, getting USRowing and other coaching education myself over that time. I admit, I don't personally use video workouts. I mostly structure my own workouts now, unless in coached settings; in coached workouts, I do as I'm told. ;)

    As an on-water rower, I use a Concept 2 rowing machine, which is pretty much standard among on-water rowers for off-water training. Therefore, I'm most familiar with their content, but some of it could apply in general to other rowers of the flywheel or water tank type, and some magnetic ones . . . really any that are single-handle and sliding seat.

    If you're just looking for what to do for how many minutes kind of thing, they have a couch to consistency plan that - other than a few monitor-setting technical details - could be used on any machine:

    https://www.concept2.com/training/plans/couch-to-consistency

    That has a nice range of different workout formats to give a feel for kinds of things to do. They also have a page for workout plans, another for workouts of the day, and one for their podcasts that includes some rowing machine workouts:

    https://www.concept2.com/training/plans
    https://www.concept2.com/training/wod
    https://www.concept2.com/training/podcast

    Some of those could be used with different brand rowers, but other brands likely have their own content, too. I'm just not as familiar with the other brands' sites as I am Concept 2.

    If you have specific questions, please ask.

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