Low Impact FULL BODY Rowing Workout (Warmup, Workout, & Cool Down)

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Low Impact FULL BODY Rowing Workout (Warmup, Workout, & Cool Down)

Рет қаралды 163,460

Күн бұрын

Warmup, Workout, and Cool Down with this COMPLETE intermediate rowing workout. I'll take you through every part of a good workout!
VIDEO CHAPTERS
0:00 Welcome!
0:25 Warm-Up
8:04 Programming Your Machine
8:31 Workout Start
28:54 Cool-Down
31:40 Stretching
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Пікірлер: 211

@kathleenmcgowan9611 Ай бұрын

Been religiously doing this 3 times a week and something clicked this week. I now hit the distance I used to finish with 2/3rds - halfway through the workout and today I crushed a calorie burn milestone I've never been able to hit before! Thank you Shane!! 💪

@justin071203 7 ай бұрын

Originally bought a rower for my wife who wanted something lower impact. She found your channel and told me to give it a try. Now I row 3 days a week. Your channel kept me hooked.

@bartuc88 3 жыл бұрын

Man this workout got to me. In the final stretch I had my eyes closed, teeth grinning and I was there. Yelling! I'm doing this for you Shane!!! I'm doing this for you man!!!

@megbot423 11 ай бұрын

This is the first time I’ve gone over a 24 SR and I was so glad I had done your beginner workouts so many times to establish correct stroke mechanics! I would have been lost trying to go that fast. Thanks so much for creating these great workouts for us. Loved the stretching included in this one!

@sallyrhodes4745 2 жыл бұрын

I was there man! I was there at the race, we won by a country mile! 😂 seriously though, I’m so impressed with myself for sticking with you through that! Thanks for the motivation!!

@JodiSteinbach 10 ай бұрын

Love this workout. I think i just did it for the 20th-ish time (over the course of a couple months paired with your other workouts), but this one is by far my favorite. Warm up, a hard yet attainable workout with lots of motivation, cool down and in an efficient time is my favorite!

@MarkRobertsBlog 3 жыл бұрын

This is the BEST workout. I've done it many many times - and I love the garbage truck's cameo at the end! LOL

@IgnatzChannel Жыл бұрын

Bought a Concept 2 in February 23. Had right meniscus removed (to match left that was removed 5 years ago) in December 22. Done this workout 5 times now. 25 total rowing workouts so far. 1:32pb 500m. 43 yo male. Thanks man.

@FrazierFinds 2 жыл бұрын

Loved this format. Ex D1 athlete athlete and this competitive visualization helped me dig. I’ll be back bc I think they got us at the end… next time

@denisebyrne487 4 ай бұрын

Newbie, and I love this workout. It’s perfect for my 65 year old fitness level.

@MrTylerGarrison 27 күн бұрын

This was my first guided rowing workout ever and it was incredible. I'm hooked! It wasn't until "crossing the finish line" with 2 minutes left on my monitor that I realized I was watching at 1.1x speed (default setting for me, oops). I was wondering why my SR was always ~2 higher than what you set if I followed your on-screen motion. Looking forward to our next "race" together, but at 1x speed. 😂

@jennifervandenberg8327 3 жыл бұрын

I used to do intense crossfit rowing and honestly, I hated it. I struggled to keep up with it because I found it too boring. I recently had a serious operation and had to stop all workouts, BUT thanks to your explanation - and different methods - I found rowing so interesting that I actually bought my own rower! I'm now officially enjoying it! So a HUGE thank you, I'm finally getting out of "depression" mode and feel motivated about exercising again.

@shellyjohnsen3667 8 ай бұрын

First time doing this workout, coming from beginner. This was AWESOME!! I dont have a monitor, so you keeping us cued at the catch was exactly what I need. See you here again in 2 days!

@frazerday 10 күн бұрын

Starting again… again 👍🏻

@crossfitcervus 3 жыл бұрын

That was fun, Shane! Just started rowing seriously since quarantine and recently completed both a full marathon and a half in the same week. Aiming for 1,000,000 meters before the end of the year, and all with your videos and guidance. Thank you so much for the help! You’ll be hearing from me through the DH Coaching program!

@DarkHorseRowing 3 жыл бұрын

Nice work! Those are seriously fun goals and way to hit it. I'll look forward to seeing you in the Academy.

@jameslynch5105 Жыл бұрын

Love what you do! Real motivator when you wake up at 5:30 and just want to be told what to do and know its gonna be good

@DarkHorseRowing Жыл бұрын

Oh man, as someone who gets yo this early, I can relate. I don’t want to have to think

@mackpee 3 жыл бұрын

Mate, this is great transition from your beginner workouts to this.. Been following your vids since I got my first machine as you explain and break it down so much better than many on KZfaq.. I use your rowing workouts in between my Kettlebell&TRX training days (row, KB&TRX, row, KB&TRX, row, KB&TRX then day off) it has helped increase my strength and endurance with my overall training and fitness.. This Aussie Thanks you 💪👍

@shannonmeaney7367 3 жыл бұрын

Please do not stop doing these you are not only my rowing coach - my life coach lol legit ! I bought a concept 2 having never really been on a rower but was intrigued and I found your channel and now there’s no turning back ! Thank you 🙏

@meggyVC68 2 жыл бұрын

Wow! This was my first intermediate workout and WHAT a RUSH! I feel amazing after pushing myself like this. Thanks for a great workout!

@unityproject2279 3 жыл бұрын

Felt the emotions with this one! Had to pull through the final 5 minutes, your coaching kept me alive for it

@jeromejefferson1098 3 жыл бұрын

You have no idea how much you’re helping folks stay motivated and in shape through your workouts and encouragement on this machine. Thank you!

@madretsma6182 3 жыл бұрын

Hello Shane, by far the best program! I love what you've done with including the warm-up and cool down. This helps so much! Love your KZfaq Channel! - EM

@chinkywho6668 3 жыл бұрын

Best routine you’ve ever put out! I’m completely gassed!

@lickaun 3 жыл бұрын

Omg that was excellent. Your words kept me going all the way. Im new to rowing so fairly proud of myself to have made it to the end.

@tyrroneous 5 ай бұрын

You got me going with the imagery. Makes it much easier to do it! I would like to have been a fly on the water watching you row with your team! 🎉

@PamMartyn 3 жыл бұрын

Love this! Warming up is something I tend to forego, so including this in the workout is such a good idea.

@georgekulp8424 19 күн бұрын

Thanks!

@Randy-rb2pe 2 ай бұрын

I walked right into this gut punch. Phew.

@butcherboi91 2 жыл бұрын

Thank you so much for this workout! I have back problems due to my spine being a bit rounder in the thoracic region and I've been seeing a chiropractor about it. I've not seen much difference in a particular tight spot I have that causes me a lot of pain but this workout has loosened it completely and I feel like a million bucks! Just subscribed and I will definitely be following along regularly

@simon-1290 6 ай бұрын

Fair play, shane. I don't know how you can keep us motivated, push hard and set the rate! Im dying just keeping up with you! Been doing this for four months now and its still not getting any easier 😢 Thank you shane for pushing me to be a better person😊😂😂😂

@user-ih5lc6mg4z 6 ай бұрын

Thanks Shane

@julieshort3297 2 жыл бұрын

My first intermediate workout and I loved it!! Thanks, Shane! Love the community you’ve created.

@mariellepenning3129 3 жыл бұрын

This is great!! Thank you. Just bought a waterrower so your vids are extremely usefull.

@DarkHorseRowing 3 жыл бұрын

Glad I could help!

@YevheniiHloba Жыл бұрын

That's my choice for rowing! Thanks

@monsieurlaroche9831 3 жыл бұрын

I’ve just completed this workout for the first time, I’m 61 and have Charcot foot so don’t walk too well, This workout was perfect for me and I intend to do this regularly to regain my fitness and strength, Thank you

@Tarlucon 3 жыл бұрын

I love this roller coaster, Shane. I did this workout for the third time this week (taking a break to increase my fitness before I go on to finish your split section in your intro course) and I can finally feel the improvement. I am fat, but getting fitter. Today I finally figured out how to fully engage my core to increase power in the drive. Thank you so much. I'm drenched and feeling ecstatic!

@radnayeszter9444 Жыл бұрын

Danke!

@deolx 27 күн бұрын

Thanks

@georgekulp8424 3 ай бұрын

Thanks! that’s a good one Shane, thanks buddy! 68 and feeling great!

@DarkHorseRowing 3 ай бұрын

Thank you!

@sfphotographer1 3 жыл бұрын

What an amazing workout! Love that it’s start to finish-warm up, fairly intense workout, the cool down. Thank you Shane!

@patriciadurham9096 2 жыл бұрын

Wonderful! I really loved the feel of racing along and with you!

@kristinemaness855 Жыл бұрын

First intermediate. Love it No way was I letting that other team win!

@twosteen 3 жыл бұрын

just finished it for the first time. Quickest 20 minutes I’ve ever had on the rower. Thanks

@nancysevers2867 3 жыл бұрын

I did it !! I got it done 😊. Thank you coach Shane and Thank You for all of the motivation too

@YevheniiHloba 6 ай бұрын

My favorite!

@pennylordhutchinson8275 2 жыл бұрын

Second time round and still a great workout.To Shanes point you can easily find the challenge each time you return to this workout.

@Bkberliner007 2 жыл бұрын

Awesome workout, thank you for all your encouragement.

@kathyhoefing8220 3 жыл бұрын

By far, this work out is my favorite. Everything rolled up in one video. Thanks for putting your videos out there for us... This pandemic has made me into a bit of a slob but you are kicking me off the couch. I can't afford the membership yet... so I really appreciate these free ones. My goal is to follow you for a couple months, shape-up physically and financially, then revisit the possibility of membership on DH Rowing Team. Again, thank you for the encouragement. You are making a difference for those who can't afford the big fancy clubs/gyms.

@jimlambie5419 3 жыл бұрын

After 3 weeks, I'm seeing & feeling vast improvements following you videos. I didn't realize how much technique there is to this. Repeating the video workouts and discovering the 'ah ha' moments reminds me of my journey of improvements practicing music.

@familynelson8298 3 жыл бұрын

For me, it’s the best workout yet from DH! I’ve been doing these workouts for a few years and I love the introduction of the warm-up and cool-down, it really changes the experience. Tell you what though... whilst I’m huffing and puffing and Shane is chatting away yet still smashing it will never cease to amaze me. And that massive smile for no reason with about 12:10 left of the workout cheered me up!! Thanks DH!

@katemyersart Жыл бұрын

first intermediate video. so good!!!! i went to the gym after work today so im feeling extra accomplished today. definitely will be coming back to this video🙌🙌🙌

@TheBistrogirl Жыл бұрын

Hi Shane, I’ve been doing this work out since October 20 20 I think that’s when I bought the rower during the pandemic and I would love it if you would redo this workout with no music. I like to have music that I control and this has a whole lot of background noise. Anyway, I love this workout, and I love hearing your voice, it really helps me. Please consider filming This one again.

@donovanackleyiii 2 ай бұрын

Loved it! Great workout!

@realworkoutsforrealpeople5041 9 ай бұрын

Good workout, thoroughly enjoyed the pyramid. I could do with a little less talking to allow for better focusing but that's probably just me... Thanks again.

@olavurolsen6918 Жыл бұрын

Thanks Mr Dark Horse. You are inspiring me here on the Faroe Islands.. been rowing with you for some weeks

@margaritaayala527 Жыл бұрын

It gets me every time, thanks for having my back.

@joseferreirapinto9523 3 жыл бұрын

best ever complete set, coach support amazing work! congrats to DH team !!!

@JhonathanUrena Жыл бұрын

Amazing workout. Could do without the music getting randomly loud and soft all the time but still will do this every other day!

@davidbain0 5 ай бұрын

Shane and Dark Horse always deliver, thanks bro!

@OneCreate23 2 ай бұрын

Oh felt that one! Thanks Shane!

@DarkHorseRowing 2 ай бұрын

I got you

@SrinivasanRanganathan 2 жыл бұрын

Day 2 of the intermediate and happy to be part of the team. Thank you!

@michaellarusch4317 3 жыл бұрын

I've been doing this workout for a week now and it's been awesome seeing the progression I'm getting. Thanks for continuing to encourage and push those of us who are out here trying to improve our lives!

@cathyloosley2016 3 жыл бұрын

Loved this workout! I think the suspense of not knowing what was coming next made it feel like an advanced workout. I also really like the push as though you are in an actual race, and how your individual effort is yours but how it contributes to the entire boat/team. And, great to have a complete workout with warm up and cool down!

@DarkHorseRowing 3 жыл бұрын

Love that you loved the nuances! I had so much fun coaching this one through.

@ChrisR-yp8mi 2 жыл бұрын

awesome! Saved this one for sure.

@themrdelap 3 жыл бұрын

Great row brother, only suggestion is the music randomly increased volume while trying to hear you. Loved the warm up cool down.

@narelletaylor183 3 жыл бұрын

Wow that was awesome. Thanks for the race Chitter chatter. Skipped leg workout tonight as not feeling it and thought id just do a nice medium row workout..get the legs moving. Thanks for geeing me up. Defo do that again. Thanks for waking me up 🏖

@vyacheslavnatochev2589 Жыл бұрын

That was a good one my friend!!!

@jorgeduarte882 3 жыл бұрын

I’m so happy to meet you.I will order my Concept 2.Because of your instructions.You are really the best.Thank you so much

@peterdixon7872 2 жыл бұрын

Thank you for this! Returning from injury atm, and this was perfect as it ticked all the boxes.

@candicejohnson4469 3 жыл бұрын

This is my very favorite workout! The first time I did it, I was proud of actually finishing. So great to have warmup and cool down, and so much being “in the boat”. Certainly enjoy the Crew, LYR, and other videos. Great to mix things up. Thanks again!

@cathyblankenship6591 2 жыл бұрын

Hi Shane I don't have a concept 2. I follow along stroke for stroke with you on my rower. I just started 2 weeks ago. Thank you for your workouts they keep me coming back for more!

@sdbullard02 3 жыл бұрын

Enjoyed this one. Hadn't done much more than 2000m for a while, got the HR up just when I needed it. Great addition with the WU/WD too... more like this please!

@laurenkaplan7390 3 жыл бұрын

Love this workout! My fourth time doing it and I am really happy with how I’m progressing each time. Thank you so much!

@reprogram1 2 жыл бұрын

Thank you Shane. Great workout. Loved the hip opener stretches at the beginning. Great intensity throughout the workout, the power pushes were a good surprise that helped make this fun!

@MsHurricane70 3 жыл бұрын

Love, love the competitive imagery! It works! Fantastic coaching approach. My first intermediate w/o after doing your beginner vids for awhile. I kept up because I NEEDED to close the gap on that other boat!

@lucykearney927 3 жыл бұрын

Hi Sane have done a few intermediate workouts now but this by far the hardest 🥵 stuck with it and really delighted. Brilliant with warm up and cool down. Thank you 🙌

@squealer42 3 жыл бұрын

The follow-along was great ... all the way up to, "You'll find out what the workout is as we go along". I should have known something was up. After that, I couldn't hear a word until 20 minutes later dying on the floor.

@manamebejessica 3 жыл бұрын

I love the surprise :) Prevents me from getting the "pre-erg anxiety" of whether I feel motivated enough to finish the whole workout lol

@chwoamani 3 жыл бұрын

I have been doing beginner workouts for a week since i got my water stream hammer rower. And today I wanted to challenge myself a little.. it was sooo good.. i am rpoud of myself to complete it (albeit being almost dead by the end) it was really good. Thank you!!!!

@nancysevers2867 3 жыл бұрын

Beautiful motivation for the body and soul. Thank You

@candicejohnson4469 3 жыл бұрын

Just tried this workout for the first time, after weeks of different beginning ones. I did it! Definitely a step up, but I’m happy I tried it! Love your videos, and being on your “team”.

@candicejohnson4469 3 жыл бұрын

Also, I LOVE the warm up and cool down bookends. I think they are really, really helpful, and honestly make these super efficient.

@chrisopotamia 3 жыл бұрын

This might be my favourite intermediate workout so far. So good. Thank you Shane!

@verdimas Жыл бұрын

Love it man !!! Great job !!!

@jennelovin5722 3 жыл бұрын

My first workout since buying my rower & I loved 🖤 You really kept me focused & motivated

@susanjeffs4014 3 жыл бұрын

Really good, found it hard but really appreciate you being able to talk and row! Thank you x

@toddedward2710 3 жыл бұрын

I freaking love that workout!

@user-uq2sb3qv3c 9 ай бұрын

Thank you Shane! I just graduated from beginner to intermediate and this is perfect. Can you please answer the question I have about when to breathe when to exhale?

@margaritaayala527 Жыл бұрын

Thank you great workout

@jensasp 3 жыл бұрын

Awsome workout! Thank you for all posted sessions! Greetings from sweden 👋👋

@leesa8641 3 жыл бұрын

Great workout! I really like the race imagery; speaks to my competitive side! Will definitely be in my weekly rotation.

@trinikartel 3 жыл бұрын

Thank you

@terryalverson4741 3 жыл бұрын

Tough workout. I just graduated myself from your beginner workouts. I could not keep it at 30 so maybe next time.

@kathybackman8385 3 жыл бұрын

My favorite of your workouts to date! Love the incorporated warm up and cool down, and the virtual racing too!

@8484rhs 9 ай бұрын

Damn. Great workout!

@monicalewis2076 3 жыл бұрын

Excellent total workout - appreciated the warm up, cool down, and of course the workout itself. Great motivator and one I know I'll be repeating often! Thank you Shane!

@paulkroeker497 3 жыл бұрын

Great race thanks. Definitely doing this one again.

@rebekahwilhelm6983 2 жыл бұрын

Great workout!!!

@charliegoshawk6110 Жыл бұрын

Great workout, even with a nervy tight back... Thank you Shane!

@suebathgate5806 3 жыл бұрын

great workout thank you. last day of quarantine today off home to Sydney where I am going to buy a Concept 2 rower thanks for all your encouragement sue