Welcome to Week 1 Day 1 in the New Rower, New You Program!

So, you've got your new rower - now what? This is WHAT! This first workout is designed to simply help you through an easy rowing-prep warm up before getting you on your rower for a few minutes to practice a bit of technique! Afterwards, ...

Welcome to Week 1 Day 2 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we move into a "pause drill" workout - which is a drill designed to help you more easily practice and understand rowing technique. Afterwards, we'll finish with a short co...

Welcome to Week 1 Day 3 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we move into intervals that practice changing rowing intensity without changing the rowing stroke rate! Afterwards, we'll finish with a short cool-down!

WORKOUT:
1 minute...

Welcome to Week 2 Day 1 in the New Rower, New You Program! I hope you are feeling confident after your first week on the rower! This week, we're bumping up our workouts to 10-minutes of rowing each day!

In today's workout, I'll guide you through a quick warm-up before we revisit our "pick drill"...

Welcome to Week 2 Day 2 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we move into more practice with our "pause drill" workout. We'll get more rounds to do this time around to help us better dial in our rowing technique! Afterwards, we'll f...

Welcome to Week 2 Day 3 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we move into more practice with our "easy" and "hard" rowing intervals! Afterwards, we'll finish with a short cool-down!

Today is the first day that we want to try to pay...

Welcome to Week 3 Day 1 in the New Rower, New You Program! Congrats on two weeks down! With a new week, we're bumping up the rowing to 15 minutes for every workout! You've got this!!

In today's workout, I'll guide you through a quick warm-up before we move into a brand new technique workout call...

Welcome to Week 3 Day 2 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we get into some serious high intensity interval training! It's time for use to start exploring higher stroke rates and pushing our intensities harder than we have so far!...

Welcome to Week 3 Day 3 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we move into a new stroke rate challenge! We'll try to see just how intense we can build up our rate and effort as we work from stroke rates 20, all the way upt to 28! Aft...

Welcome to Week 4 Day 1 in the New Rower, New You Program! You've made it past the halfway point - and now, we're going to see 4 workouts this week instead of 3. The workout durations are dialed back to 10 minutes each to help you better manage an extra day of working out!

In today's workout, I'...

Welcome to Week 4 Day 2 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we move into some serious interval work at 28 SPM! Afterwards, we'll finish with a short cool-down!

WORKOUT:
1 min rowing @ 28 SPM
1 min recovery
x 5 rounds

Goal: row wi...

Welcome to Week 4 Day 3 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we move into a reverse rate climb! It's similar to last week, but instead of building up the stroke rates, we'll "build them" down this time around! Afterwards, we'll fini...

Welcome to Week 4 Day 4 in the New Rower, New You Program! This is our first time having 4 workouts during the week... you've got this!

In today's workout, I'll guide you through a quick warm-up before we move into a simple "steady state" row. This row is not supposed to be high-intensity, so ta...

Welcome to Week 5 Day 1 in the New Rower, New You Program! It's our second-to-last week in the program and we're stepping up the workout intensity and volume with four 15 minutes workouts this week!

In today's workout, I'll guide you through a quick warm-up before we move into some more advanced...

Welcome to Week 5 Day 2 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we get even more practice with 28 SPM! Similar to last week, it's the same 1 minute interval approach, but this time with three extra rounds of work! Afterwards, we'll fin...

Welcome to Week 5 Day 3 in the New Rower, New You Program!

In today's workout, I'll guide you through a quick warm-up before we revisit our reverse rate climb workout from last week! This time around, we're going to explore a bigger variety of stroke rates! Afterwards, we'll finish with a quick ...

Welcome to Week 5 Day 4 in the New Rower, New You Program! Our last workout before our final week of training!

In today's workout, I'll guide you through a quick warm-up before we work through more steady state practice similar to how we ended things last week. Now, for 15 minutes straight, we'l...

Welcome to Week 6 Day 1 in the New Rower, New You Program! It's the final week in the program!! We're going to see 4 workouts this week, but for 20 minutes each! It's time to dig deep and bring it for this final stretch!

In today's workout, I'll guide you through a quick warm-up before we row th...

Welcome to Week 6 Day 2 in the New Rower, New You Program! We're back with our final session of HIIT training!

In today's workout, I'll guide you through a quick warm-up before we row our last batch of HIIT! We'll work with our familiar 28 SPM, but also stretch our rate all the way up to 34 SPM...

Welcome to Week 6 Day 3 in the New Rower, New You Program! We're back with one last attempt at a ""reverse rate climb"" challenge!

In today's workout, I'll guide you through a quick warm-up before we work through the ultimate reverse rate climb challenge! We'll be tackling a familiar batch of st...

Welcome to Week 6 Day 4 in the New Rower, New You Program! It is officially our last workout in the program!

In today's workout, I'll guide you one final time through a quick warm-up before we challenge ourselves with a massive rate climb workout that vists the lowest and highest stroke rates we...