Beginner Rowing Workout - BASIC INTERVAL TRAINING | 15 Minutes
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- čas přidán 11. 03. 2023
- Learn the foundations of rowing in this 15-minute beginner rowing workout with Sunny Trainer, Dana Simonelli! Dana walks you through proper rowing form and then challenges you with a variety of rowing techniques and interval work. Get ready to work up a sweat and feel confident on a rower by the time this workout is done!
Workout Length: 15 Minutes
Workout Level: Beginner
Product Used: SF-RW522017BLK
Trainer: Dana Simonelli
Workout Details:
0:19 Warmup
3:19 Workout
-Increase stroke rate
-Recover
-Arms only
-Core only
-Leg drive
-Recover
-Decrease stroke rate
-Recover
-Underhand grip row
-Increase stroke rate
-Recover
-Oblique row
-Recover
-Arms only
-Underhand grip row
-Legs only
-Increase stroke rate
-Recover
-Increase stroke rate
-Recover
-Underhand grip row
-Recover
-Oblique row
-Increase stroke rate
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FITNESS EQUIPMENT USED
✔️: Hydro + Dual Resistance Smart Magnetic Water Rowing Machine: SF-RW522017BLK
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#sunnyhealthfitness #rowermachine #beginnerworkout #rowing #rowingmachine #rowingworkout - Jak na to + styl
I am 80 years old, and in the summer, I normally walk 5-10 km a day, weather permitting. In the winter months or during inclimate weather, I use the treadmill at my fitness centre, but I just can't seem to do more than a km, as it just doesn't seem natural and I can't get used to not being able to have a variance in my steps. I came across your video and it has inspired me to try out rowing for my cardiovascular workout. I will let you know how it turns out.
Thanks for sharing! We hope you enjoy rowing!
@@SunnyHealthFitness Working at it slowly in order to get the cadence to become automatic. Working fine so far.
@jakethehud This is so encouraging & aspirational reading that you’re staying motivated & committed to trying new workouts! I’m in my early 30s & I hope I adopt your attitude if I make it to 80! Hope your workouts are going well!
I don’t know why I never thought of the underhand grip when rowing! Loving the breakdowns and techniques. Thank you!!
Happy to help! We are glad you enjoyed the video!! 😊
New to rowing machines. I'm 68.years young and loved the routine. 15 minutes was just about right for me.
Love how you’re very encouraging, but not in a pushy kind of way !!
We are glad you enjoyed the video! Keep up the excellent work!
i’m a beginner rower and this helped me so much. i use this video everytime i row!
That's fantastic to hear! I'm glad the video is helping you on your rowing journey. Keep up the great work, and happy rowing! 🚣♂️😊
First time having fun on this machine!! Thank you so much ❤❤❤
You are so welcome! Keep up the great work!
This was wonderful! I loved how you incorporated different things into the rowing to help different muscle groups. Bless you!
We are so happy to hear that!!👍😄 Thank you for choosing us to accompany you on your fitness journey!
The time passed so quickly with your guidance, and your variations were a nice touch! Thanks for the great workout
Glad you enjoyed the workout! Check out our SunnyFit app for more workout videos like this one! The SunnyFit app is available for download in the App Store or on Google Play!
Dana, thank you so much for this video! I’m 68 and have taken up rowing (hydro) with hire equipment at home. Your video has helped tremendously to get me to my next level! I’m still in the beginner level so this interval training is extremely useful because after my usual 15-minute row without reducing intensity leaves me struggle my to maintain a constant @strokes per minute”. Thanks it’s been instructive and I’ll continue to follow your videos now! ❤
That is great to hear! We hope you continue to enjoy the workout! 👍
Thank you I had fun doing this first time ever in life
I’m a beginner beginner with Rowing. I found myself enjoying this rather than the Treadmill. I will be subscribing, you are so encouraging and motivating. Thank you!
Welcome aboard!
We tackled assembling the bike as a family project. czcams.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
We are happy to help! Thank you for your wonderful feedback!
Thank you for making this video. I gifted myself a water, rowing machine for Christmas, and I wanted a beginner rowing machine video that simplified the technique visually and through instruction. You provided exactly what I needed. The camera angles were great, and I loved your coaching and encouragement throughout the workout. I enjoyed the workout, and I'll save this video for future use. Lastly, I'll check out your other videos. Thank you again!
Thank you so much for your feedback! We are happy you enjoyed the workout!
I love the variations!
Thank you 🙏
We are so happy to hear that!!👍😄 Thank you for choosing us to accompany you on your fitness journey! 💪
This was such a great workout! Instructional yet challenging- thank you!
You got this! Keep up the amazing work!! 💪😁
Wow wow wow!!! Effective ..in such a short amount of time!!! I felt that every where ! Thank you! 🙏🏼
You're so welcome! Keep up the excellent work! 💪
This was fantastic. I have been using my rower the only way I knew how, but you showed me so many other ways! Thank you so much, I am now subscribed!
That is great to hear!! 😊 Welcome to the Sunny Family!!
Much more fun than just sitting in the rower and hiking. I never thought of using it like this!
We are glad you liked it! If you would like to explore more rowing videos, please feel free to download our SunnyFit app, available on the App Store and on Google Play!
Very informative video on rowing, the different variations & interval trainings are indeed helpful.
Glad you think so! Keep up the great work!
This was awesome!!
Just what a beginner, like me, needed!!
Thank you so much for your feedback! We are happy you enjoyed the workout! 💪
Great…loved it!! This is my second sesh with you…it’s becoming my new fav, as I can do it in the morning before work!!! What’s not to like!!! Love it!! 🚣🏾💪🏽xx
Wonderful! We are so glad you're enjoying the workout!! Keep it up! 😊💪
Still loving it!! I feel my technique is really improving. I can actually start to feel my abdominal, thighs & butt muscles actually kicking in now!! 🍑💪🏽🚣🏾 xx
Enjoyed! Thanks!
Of course!! Keep up the great work! 😊
Great beginner class! Fun mixture of different exercises and super accessible yet got your heart pumpin’❤ thank you
Glad you enjoyed it!
Amazing!
Thank you! Cheers! 😁
Thank you! I just rejoined the gym cuz I’m tired of my laziness and lack of movement. I have chronic back pain so I can’t walk or do workouts with impact so the rower is the perfect exercise for me! I had no idea there were different techniques for rowing. What an eye opener! I’ll be back for more of your classes!
That is great to hear! Keep up the excellent work! 💪
Thanks for the workout !
You bet! 👍
This was my first row workout ever and it was actually fun. Thank you so much! You have a new subscriber.
Awesome! Welcome to the Sunny Family!!
First timer today! I enjoyed this workout and have subscribed for more. Thank you 🎉😂😊
You're so welcome! We are so happy to hear you have subscribed!! We hope you enjoy more of our videos!! 😁
That was great thank you!
You're very welcome! We are happy to hear you enjoyed the workout!
I just started and I am so happy to see this workout , you are awesome!
Yay! Thank you! 😁
Great workout!!!
Thank you!!
Love it, thanks for teaching me new uses of my rowing machine 😊
Happy to help! We hope you enjoyed the workout! 😁
Wonderful beginner video! Felt it but didn’t kill me. Will do it 2x a day to get started, thank you!
You're very welcome!! Keep up the great work!
My second time doing your workout and I love it. Will come back next week
We are so happy to hear that!!👍😄 Thank you for choosing us to accompany you on your fitness journey! 💪
What a great workout I was looking for. I enjoyed watching throughout the whole workout. It's a must in my next training on rowing machine. Thanks a million ❤.
You're so welcome! 😊
Great workout. I really like how you structured it❤
Thanks so much! We appreciate your feedback! 😊
Like the variety of moves!
We are so glad you like it! For some great rowing workouts, please feel free to download our SunnyFit app, available on the App Store and on Google Play!
Thank you! First workout!
Great job! Welcome to the Sunny Family!
very enjoyable for the diversity of mouvements. i like the comination of both legs and arms. thank you
We're glad you liked it!
This was a great workout and a good sub for swimming!!
Thank you! We are so glad you liked it! 😊
Trying to get back in shape. I love rowing and this was a helpful beginner workout to ease me back in.
Happy to help! We are so glad you found this video useful!
Awesome❤great training
Thank you 🤗
That was awesome
We are so glad you liked it! Keep up the great work!! 😊
You are great I love it, never so far managed to do for that 5 minutes, and today I finished the 15 minutes with you. Thank you and so happy I found you
Fantastic! Great job! 😁👍
Great beginner workout!
Glad you liked it!! 😊💪
Living this workout. Ive never done intervals or varied the hand position before and it makes rowing far more interesting and less of a chore lol!
Thank you so much for your feedback! We are happy you enjoyed the workout! 😁👍
The variations made the rower a lot more interesting! I will workout more with you on my rower.
Thank you so much for your feedback! We are happy you enjoyed the workout!!
Awesome. I’m a beginner and it’s 0530 dark winter here. Great incentive to start fitness. Thanks
We are glad you liked the workout!! Keep up the great work! Please feel free to check out the SunnyFit app for more beginner rowing videos!!
Hi Dana - just received my rower today and somehow was lucky enough to find you!!! Thank you!! I subscribed and will be enjoying your workouts daily - starting Nov 7th... traveling until then... Thank you for your knowledge and great instructions.
Thanks for subbing! We hope you enjoy our workouts! 😁
This was really good!
Great! We are so glad you loved it!!
Thanks for a great getting back into it workout! I was super active until my hips started giving out so I in the last 2 yrs I had both hips replaced and am 4.5 months into my last hip surgery recovery. I bought this tower but haven’t been able to use it bc of my painful hips. But now that they’re both “new”, I committed to doing a 2nd glacier hike in July (first was 30 yrs ago when I was at my physical peak). I’m 60 today and ready to get myself back into shape for my next glacier adventure. Your video is great and kept me energized, encouraged and focused. The changeups helped a lot! Thank you and keep the videos coming!
Thank you so much for your feedback! 🤗🤗 We are happy you are enjoying your rower! 💪
I wasn’t feeling any of it this morning but forced the 15 min. Glad I did!!
Great job!! Thank you for choosing us to accompany you on your fitness journey! 💪
I haven’t rowed in years but always loved it. Just getting started again and this was the perfect workout without killing me 😂
We are so glad that you enjoyed the workout! Check out our SunnyFit app for more workout videos like this one! The SunnyFit app is available for download in the App Store or on Google Play!
Thank You!! I followed all the steps with my new rowing machine!!🥵🥵🥵🥵You are just awesome!!! 🙏
Great job! Keep up the excellent work!
Thank you this perfect 😊
You're so welcome 😊 We are glad you enjoyed the video!
My 6th workout with this video. Great and can feel I’m getting the hang of it. Thank you for the great video instructions❤
You got this! 👍Keep up the great work!
I needed something to do while AFKing RuneScape at the gym on my phone... This is by far one of the greatest beginner row workouts. I was able to get a good workout. The instructions were great, the tempo for the workout was great, and the tips and cautions were great for doing the row machine correctly! It was tons of fun.
-liked and subscribed-
We're thrilled to hear this! For more great workout videos like this, please feel free to download our SunnyFit app. The SunnyFit app is available on the App Store and Google Play.
This was great
Thank you! We're happy you enjoyed the workout!
Thank you! I'm 56 and a beginner, you made this challenging but I could follow everything you did!
Great job! We are happy to hear you enjoyed the workout! Keep it up!!
I am new to rowing first time trying out my machine this video was very helpful. I will be doing this on my lunch break. Thank you!
Glad it was helpful! Keep up the great work! For more rowing workouts, please feel free to download our SunnyFit app, available on the App Store and on Google Play!
Awesome work I’m a beginner thank you😊
Glad you liked it!! Keep up the great work! For more workouts please feel free to download our SunnyFit app, available on the App Store and on Google Play!
Beginning awesome thanx
Glad you liked it!! 😊
Thank you for this row machine excerise! I am grateful and I am happy to seek this row machine work out!✌🏻💪🏻🧡🙏🏼🌎🕊
You're so welcome! We are glad you like this workout! 😊
@@SunnyHealthFitness ✌🏻💛🙏🏼💪🏻🌎🕊
Thanks!
You bet! Check out our SunnyFit app for more workout videos like this one! The SunnyFit app is available for download in the App Store or on Google Play!
Amazing way to get your energy and sweat up in 15 min. LETS GO!!!!
You got this! 💪🙌
This was my first time. Thank you so much for the workout. It was great! Can’t wait to see you tomorrow lol
You got this! Keep up the excellent work! 💪
I had a great time completing this workout
Wonderful! Glad you enjoyed it! 👍
That was agreat workout. Thanks a lot🎉
You're so welcome! 😁
I have been searching for a rowing online class. I am so glad i am across this video. Hopefully mote classes to come with music for motivation
My first day, thank you 🙏🏻
You got this! Keep up the great work! 👍
Just came across your video. This was an amazing workout. 56 and strong. Thank you
You're so welcome! 😊
I’m excited to try this workout; I just ordered a at home row machine
We are so excited for you!! We wish you nothing but the best on your fitness journey! 😄👍
Thanks. A godsend
We're glad you liked it!
Fantastic ❤❤❤❤❤❤
Thanks 🤗
Just what I wanted an easy and quick workout. Got me sweating, yeeeeah.! Thanks
Glad you liked it!! Keep it up! 💪
I have not tried this workout yet, but you gave me the confidence to go and try it, I’ve been doing mainly elliptical a 20 min hiit routine and looking for something a little extra for some of my gym days. The verbal instructions as well as the demonstrations I feel like I could just listen to you as we went a long without having to figure out where to put the phone so I could see what you’re doing haha thanks so much I think I’ll try this tomorrow ❤
Thank you so much for your feedback! 🤗🤗 We are happy you enjoyed the video! 💪
Omg this was my first time rowing and I made it the end of the video!!! ❤❤❤
Great job!! Keep up the excellent work!
Ordered my machine from sunny fitness. I am excited about the variations 🤯
We are so excited for you!! We wish you nothing but the best on your fitness journey! 😄👍
Just got me a rower for my birthday. It’s not a Sunny but hopefully it gets the job done. Thank you for this class. I use go to row house and then COVID hit, so I figure I would get into some type of shape before going back.
We are so excited for you!!🤗🤗 Welcome to the Sunny Family! 😄👍
I worked out with another trainer which was good. I stopped working out due to minor health issues. I want to get back into rowing but I wanted to work out with a female. You actually have some other techniques that I absolutely love. I have subscribed to your channel. I will start my workout tomorrow
BTW I'm a female as well 😊
We are so happy to hear that you like our videos!!👍😄 Thank you for choosing us to accompany you on your fitness journey! 💪
Amazing!!! Just starting with rowing and that was brilliant!!❤
A good getting back into the groove of rowing beginner's workout for me. Found it to be at a pace I could follow. I did not know I could get in obliques on a rolling machine, so thank you for that. I am enjoying the workout. Let's go! 💪🏾
We are glad that you enjoyed the workout! Keep it up!! For more workout videos like this one, please feel free to download our SunnyFit app, available on the App Store and on Google Play!
It’s an excellent class you’re explaining and guiding how to use it and all the different ways to workout the whole body , really enjoyed it thank you
You're so welcome! We are so pleased you enjoyed the video!
Thank you, had no idea how wrong I was using my rower till I watched your video
We are happy to help! If you have any questions on how to use your rower, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
I’m a cardio patient here! I’m looking into getting a rower! I’m hoping to strengthen my heart and get fit! I’m planning to supplement my workouts with walking too.
We recommend you speak with your doctor or main healthcare provider to determine if this machine is the best fit for you.
Absolutely great workout, whether you are a beginner or not. I love that the time flies by and it makes me come back again and again. One question, I do feel it in my knees a bit, will that pass with time? I am hoping that once my thighs and the muscles around my knees get stronger, it will lay off my knee joints. It’s not severe at all but I just feel it, but I am also a beginner. I haven’t worked out consistently in a very long time so I hope this is just temporary. Thank you!
Rowing machines offer excellent cardiovascular workouts and can help build strong muscle around the knees. However, we recommend consulting with your doctor if you are experiencing any pain or discomfort.
Great video. I wanna buy one. They seem better priced than treadmills.
That is great to hear! If you have any questions about our products, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
I really like these women lead rowing workouts. I’m just starting & I don’t feel intimidated. Thanks
We are so glad you like them!! Keep up the excellent work!
Yes. The ones with men are great, too, but this is nice variety.
I'm a new rower trying to pass a PD test (2000m) in 10:25. I'm 54 and a big retired girl. I need row help...
Great workout.
Thank you!❤
Awesome! We are happy to hear you liked the video! If you would like to check out more rowing workouts, please feel free to download our SunnyFit app, available on the App Store and on Google Play!
Been using iFit off and on for about a year, but felt something was lacking. Definitely feel like this is better!
We are so glad you liked it! Keep up the excellent work! 💪
Love love love this video. It was great to workout along with. My rower is a bit older and its hard to tell some of the data on the machine, do you happen to know the total distance rowed for this workout? Any feedback would be greatly appreciated! Many thanks 😊
Unfortunately we do not have the distance available, however you can calculate the distance using the Stroke Count on your rower. On our rowers, they usually count 1 stroke as 8 meters. If you have any further questions, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
I'm a fairly new beginner and love this workout because of the variety. Do you have more advanced videos with the same variety? Or should i keep doing this one and just keep increasing the resistance?
We do have more rowing videos available! Take a look on our CZcams channel and on our SunnyFit app!
Great work out for me since I’m a newbie at this. How many times do you think I should repeat this work out before I am ready to try a new one?
You are welcome to use this workout every day or several days a week to build your strength until you're ready to move onto more challenging sessions on your rower! This is a great way to burn calories to help with weight loss while using the resistance will help you tone up the muscles in your upper body. Once you feel comfortable getting through this workout, you are free to explore some of our other rowing workouts for more of a challenge!
@@SunnyHealthFitness thank you very much!
I'm shopping for a rowing machine now and trying to decide between a couple of SunnyFit models. Can these exercises be done on a full motion rower, or only on the model with the cord?
Thank you for your question! This workout can be done on any rower you like! If you have any further questions, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
Good workout, some background music would be nice 😌
Noted! 👍
Will this help the belly and upper arms? 😊 My legs are in good shape due to treadmill workout, but my upper arms are suffering in my belly could use an inch off of it. I’m 61 and things started to go south after menopause.😢
This machine relies on the core muscles to be engaged throughout your movement and are great for working out your core as well as your arms. As always, we recommend you speak with your doctor or main healthcare provider to determine if this machine is the best fit for you.
@@SunnyHealthFitness I think he’s impressed I want to do this. 😉 Day 2 now. Thanks for responding
What is the best foot placement?
Thank you for your question! Be sure to have your feet strapped onto the foot pedals with the strap positioned at the top of the foot. If you have any further questions, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
Thanks So Much 🫶 Now I Know how To use This Machine 💪🏾❤️
You’re so welcome 😊 We hope you enjoy your rower!!
Thank you for making this video. I gifted myself a water, rowing machine for Christmas, and I wanted a beginner rowing machine video that simplified the technique visually and through instruction. You provided exactly what I needed. The camera angles were great, and I loved your coaching and encouragement throughout the workout. I enjoyed the workout, and I'll save this video for future use. Lastly, I'll check out your other videos. Thank you again!
We are so glad you enjoyed the video!! Welcome to the Sunny Family! 😊