This program is all about helping you improve your heart health and overall stamina through rowing workouts progressively designed with lower stroke rates and longer rowing durations. This workout does not contain any sprint or HIIT workouts and is perfect if you're looking for a lower intensity program (that's still fun!)

This program includes 3 workouts per week, with each workout ranging from 20-30 minutes!

My recommended frequency:

Monday or Tuesday: Day 1
Wednesday or Thursday: Day 2
Friday or Saturday: Day 3

If you'd like to supplement this program with extra work, try to do a steady 20-30 minute row on the days in between and/or aim for 10,000 walking steps each day in between!