The PERFECT BEGINNER Rowing Workout

Are you looking for a beginner workout for the rowing machine? Do you need some drill work to improve how you're moving? We all do! Jump into this rolling drill workout for 20 minutes! The rowing machine will be your friend if you can learn to work with it.
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VIDEO CHAPTERS
0:00 Welcome!
0:20 Overview of Workout
1:08 Programming Your Machine
3:39 Workout Start
24:09 Result
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🚣🏼♂️ CONCEPT2 MODEL D: tidd.ly/3UBocbW
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🚣🏼♂️ SEAT CUSHION: bit.ly/3fdesR7
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[@mingusman24]

I’m over 400lbs. This has been my first official workout of 2020. Got my c2d yesterday. My belly is getting in the way but I’m doing what I can. I’m hoping there won’t be a belly soon. One step at a time!

[@Keys7]

Keep going and you will achieve your goals 💪!

[@karetu]

How are you doing?

[@gomezgomez9665]

Yep mine gets in the way too.....oh the struggles.....we got this!!! ❤️

[@mingusman24]

@@gomezgomez9665 yes sir! getting better and better every day! stay the course!! :)

[@PaulJeffreys1974]

One of the best all body workouts... If you keep at it you`ll be amazed at the transformation you`ll see for sure. You got this :)

[@Tarlucon]

Did this workout for three weeks (new to rowing) and lost 7lbs! I'm obese and trying to get healthy. It was great, thank you!

[@Tarlucon]

P.s. I bought a Staitmaster HIIT Rower and it is awesome!

[@terijohnson514]

@Tarlucon how many days a week did you do this workout for 3 weeks?

[@leoliu7840]

Nice, rowing is a great workout: you build posture muscles and cardio, and it's low impact

[@iamnouser8071]

Good job!

[@giovannischarf6]

@@langstonbenjamin9097 If you can't learn to trust her you should leave her.

[@prasannashribowli2625]

Hi guys . Happy announcement 🥳🥳🥳🥳😊😊 A big love from India to this tutor... I was 82 kgs( 10 days before) when I started this rower exercise I wanted to reduce my postpartum belly.. so I started doing this n miracle happened..It's been 10 days am doing this for 20 mints.. burning 200 calories Today is my 10 th day of this exercise Am down 2.5 kgs (4 LBS) Really it's working... Trust me . If I can do it. U can also.. Cheers 🥂 Will update next week again.

[@marychuyrea5067]

I’m a 69 years women, with arthritis 37 years ago, I have so much deformity in my hands, but this 10 minutes drills is perfect for my. 😘🙏🏼Thank you!

[@monicamorgan2233]

I’m the same. 67 and arthritis. Rowing began for me in 2020. Has changed my life. Have taken breaks but know faithfully rowing followed by 10 min stretches/ yoga and I stay on the move. Thank you Dark Horse for being here every step of this journey!

[@archerpride]

New to rowing. Just got my machine set up last night. Fat, trying to get healthy and manage my blood pressure. Did the other video, "the first rowing workout you should ever do", as a warm-up, then moved on to this one. Did first 8 mins straight, paused, then went back at it pausing again at 10, 15, 18. I'm so jealous of those who can do this straight, but baby steps. Thank you for this. Yes, will try to do this three weeks straight. See you again tomorrow!

[@BelleFlower15]

I did it! I finally did the whole thing!! Only took me six months. 🎉 (For GOT fans, I call this the Gendry workout. 😂)

[@rinstorm]

BelleFlower15 nice job! We just got a rowing machine and they are such a good workout!

[@orangeadvertising3621]

Did you see any results @BelleFlower15

[@JmooMison]

I was worried you’d still be rowing...

[@BelleFlower15]

I did five whole minutes!! 😂 Small victories. I'll keep practicing! Thanks for making this!

[@wombat7961]

It's like jumping jacks to be real, gotta find the flow, hopefully some good melodic songs to help

[@aquantajohnson2046]

I could only do 5-7 minutes for a long time but I eventually worked my way up to 20min. It’s a WORKOUT!!!

[@enkrypt3d]

LOL I know right? I'm friggen dying after about 150 strokes....

[@letian162]

This video IS EXTREMELY IMPORTANT. LIke in any sport, one must know and practice INDIVIDUAL BASIC TECHNICAL MOUVEMENTS. Like in cross country skiing or tennis a repeated wrong beginner's mouvement can stick with your sport NOT ONLY FOR A LONG TIME, BUT WILL BE VERY DIFFICULT TO CORRECT. GREAT VIDEO THANK YOU SHANE YOU ARE DOING A GREAT JOB

[@billkund6865]

This is my first look at your video. I'm a 74 year old former racing cyclist-Olympian, national champion and pro level racer. I'm looking for a good full body workout off the bike. I just purchased a water rower. I’ve looked at your beginner’s video and like your approach.

[@TheDrifter2692]

I can now row for 45 minutes non stop

[@danielegant]

5'2.5", over 200lbs. It was my first time rowing for more than 10 minutes. I love the different drills, they really helped me work on my form and now I understand how to use my recovery to affect stroke rate. Can't wait to see how I improve in my first month.

[@jenniferacker6721]

I am a total newbie, and I loved this workout. It went by quickly and felt so much better than what I was doing on my own. Thank you!

[@berkissalcedo8313]

I can’t even wait to go back to the gym to try this workout. Thank you so much for sharing.

[@landy4622]

I just completed this workout for the first time after having my row machine for like a month. This was awesome 😎!

[@GrayHomeVideo]

Thank you! My rower arrives in about 2 weeks. This kind of video will be really helpful! I'm older, but I feel like I could do this.

[@GaelyneGasson]

I just finished this workout. I've been using your newbie videos to help remove bad habits and learn the right form. My machine showed up Monday and I've been getting to know it with 10 minutes a day doing your drills. This was the first actual rowing session I've done - I thought I'd get 10 minutes in and have to bail, but I made it all the way through. Not perfectly, but I got there with you. THANK YOU so much!!

[@nmacog]

still one of my favourite workouts of yours - been rowing 11 weeks now and always do this once a week love it !

[@EddieStimson]

Been away from exercise for a couple years now. Due to running my own restaurant plus Had trouble with high impact workouts due to Achilles issues. I thought I could never find anything to replace those workouts. Am totally in love with the rowing machine now. Thanks for posting. Keep up the great work

[@thisjustinjames1]

Amazing! At first I was worried about it being “Beginners” but that was really effective and perfect. I’ve been doing these videos for almost 4 months and love it. Perfect progression workout

[@448285]

"Falls behind with 6 minutes left because it takes 15 seconds to get back in the straps" crew rise up! I know I'm not alone! (This workout is great, I usually row in 10-minute sets, and after reducing my stroke rate to 18 my split time has gone from ~2:15 to under 2:10!)

[@benjamin2602]

I love this workout with the different drills. It keeps you focused and makes it interesting to follow. Thanks Shane for my go to rowing workout.

[@wombat7961]

I put on a youtube mix and every 2 songs I do a variation exercise to switch things up

[@rosbif71]

Just tried this workout for the first time on my fluidrower. 295lbs 5'4" and 49 years old. Only did just over 2500m but was struggling to follow as my phone was too far away. Good follow up to the pretty slow 5000m I did yesterday. Looking forward to repeating and trying some of your other workouts.

[@floreguillaume3632]

Thank you for the videos. I love how genuine and encouraging you are through the workout. I have been doing this beginner video every day for almost three weeks to make sure my technique is good. I put a video of real boat rowing on the computer screen for my mind and the workout is great!

[@ToyaBear]

My rowing machine has been in the corner of my home gym for years because I wasn’t sure how to make it work for me. Thanks for posting this video!

[@bettydruxman7411]

I've been rowing at my gym (HIIT training) for over 3 years and I found this to be a great workout. I worked up a sweat. Going at an 18 stroke rate is harder than you think.

[@GuidoHendriks1990]

This was the first workout I ever did on the rowing machine. Felt like I need a bit more practice specifically on technique, but overall it was really good. Made it to the end with 3268m.

[@coradesroches4336]

I've been watching the Dark Horse videos for several weeks and really enjoy these follow along workouts. This one is such a good one to learn technique. Thank you, Shane!

[@solointheburbs]

I just started using the rower at the gym. It's already become my favorite machine. This will definitely help me stay motivated now that I have variations. Glad to have come across your videos.

[@ourcrazybeautifulsparklyli386]

Covid screwed up my lungs...I had to give up the treadmill for now and bought a rower to get stronger. I'm finally at a point health wise I can exercise again. I'm a cardio junkie so it's been hard not exercising for 10 months.

[@johnathanreyes118]

Fuck that’s tough, I’m glad you’re doing better!

[@markh4668]

I made it - one month in and I finally made it through this workout. I have been doing your other "starter" workout and switched to this one about a week ago. Dont know if Ill make it to the finish every time but I am getting there. Thanks man - I really appreciate you putting these together!!

[@billmitchell4423]

Glad I found your channel and Videos !! I am a 70 yo and awaiting delivery of my Concept2 ERG. Never rowed before, but chose this as I have Vestibular Disorders and my balance is not good for my former type of daily exercise - walking. I am in poor shape ... but gonna change that now ! Will be using your workouts to help both me and my (much younger & healthy) wife get started. Thanks !

[@karikerwin3206]

Got a rowing machine for Christmas-this is my first day on it. After two kids and five plus years of not working out...I was amazed I made it through! Will do it every day for 3 weeks, as suggested!

[@lelecamcam]

I ended up with a rower during quarantine. I'd used it at my gym as a warm-up but had never really learned how to use it. These videos are awesome!

[@robinowens4348]

I've decided enough weight gain during quarantine - I'm starting. How's it going for you? Did you stick with it?

[@P0epoe]

@@robinowens4348 so am i. Did you stick with it? Im doing it 45mins a day rn. At ~25 strokes per minute. Every 15mins i get off and do 50 crunches, cause i feel like the rowing isnt really challenging my abs. Is this normal?

[@TheJAG1357]

Appreciate these workouts!! Thank you. Please keep doing them. I’m not an experienced rower but have been trying to do on my own. These have been great follow.

[@annbowman7746]

As a 50 year old with MS I am wishing I found your videos years ago when we bought our Concept2 rower. I look forward to morning workouts with you. You have done wonders for my technique and my CrossFit advisor (my daughter) is so happy I found your videos! Thank you!!

[@ilahmache7712]

Just got my rowing machine yesterday for my birthday. I've been obsessed with rowing based off all the benefits I keep reading about. I've been weight training my lower back and butt too build strength so I could handle it and I've been watching form videos. I'm so glad I did because I definitely needed it to do this video. I set my drag to three and followed along with you. It was a blast!!!! Thank you so much and I can't wait to keep it up!

[@laotzu6003]

Been looking for this for far too long....Great presentation...I'm on it, first thing in the morning...Thank you for sharing...

[@michelesusanbrown2207]

This is the workout I have done for 2 days in a row now as a newbie after just getting my Concept 2 and it's wonderful! Thank you so much for helping me learn the proper techniques by breaking them down and for your fabulous coaching! I am hooked on rowing already! What a fabulous way to workout!

[@flacidbeach101]

Just bought a rower and this was my first video with you. I can already feel a rhythm coming on. I will take your advice and do this for a few weeks. Love what you do.

[@elkayelena]

Wow this is incredible!! I’m getting my rowing machine this Saturday! I can’t wait!! This’ll kick my ass, yeah baby!! Thank you 🙏🏼

[@GrayHomeVideo]

I still love this! Each time I manage a few more meters. Am not able to do every day, but plan to do more often the next few weeks. Thanks, again, Shane! I recommend this video and your channel to anyone starting rowing.

[@erghblergh5120]

I just did the beginner workout, I'm so stoked that I found one I enjoy that I can do in my living room with my new rower! I'm definitely going to be following along to more of these.

[@danniyordanova9838]

Love every minute of your workout! Been doing it in for the last 2 weeks. ( first time gym user , first time rowing machine user) for all of you who are struggling keeping the 18s/m … close your eyes and work it by ear !!! 18s/m all the way!!!!! The second you keep your eyes for longer than 10 sec you will get off 19, 16 , 17 but if you just listen to him - solid 18 !!!!!

[@GrayHomeVideo]

OMG, I made it to the end! That's the longest I've rowed at one time yet. I'm 62 and just got my Concept model E rower. Previously I had managed 12 minutes on the gym rower. I'm not sure if I can do this workout every day yet, but maybe every other day? I feel pretty bushed! My legs are wobbly! Hope this machine can help me lose some weight without being too tough on my knees. If it strengthens my quads that might help my kneecaps track better. Should I worry that I only rowed 2495 meters? Now if only the Concept 2 people can help me get my monitor mounted properly. The bolt only goes through part way and gets stuck, can't attach the nut. At least I can use it, it gets stuck on pretty firmly. Anyway, thank you, this workout should really help me! Enjoyed the strapless part!

[@GrayHomeVideo]

Concept 2 did help me get a monitor that would mount properly! Great customer service. And I've done this workout 3 times so far! Plus shorter ones.

[@punygolf5791]

was your split something like 4.00 mins

[@joannemorris8900]

Week one down; progressing to three. Love this workout. Engaging and fun 🤩

[@PrinceFluffy]

I had a rower delivered yesterday not a Concept 2 though due to finances and space available, it's a compact air rower, set it up and went hell for leather for about a minute and was worn out, i found this video and put my tablet on the rower over the display and copied this routine stroke for stroke and managed to make it to the end. Mainly made my arms ache more than anything....well i am 60yrs old. I do cycle as well but weather dependant, i have subscribed and thanks.

[@kyleroutley6161]

First rowing workout of 2022 on my new rower. Never spent longer than a few minutes on any rower and I really enjoyed this!! Thanks!

[@cbusdrummer2011]

I just did my very first workout too to this video. I'm just starting working out too. I made it through. I'll see you again tomorrow. Thanks, Dan

[@crossfitcervus]

That was a fun workout. Thank you! I'll revisit this regularly to drill the basics for sure!

[@rebeccaschiappa2131]

Just bought a C2 for home - your guidance is giving me the confidence I need to start working out again after a 3yr hiatus! Thank you!!

[@sybilia1874]

Did this workout today. 20mn warm up, 20mn workout, 20mn stretching/cool down. Did the job until the end. Hard to keep the pace. Enjoyed it. Thank you.

[@eliseorobles9974]

Thanks for the workouts dude! Keep up the great work.

[@brendawatson1487]

I'm new to rowing, this is awesome. Thanks so much!!

[@angelaansel2578]

So glad I came across this beginner wo, after having a bad abdominal tear it's been slow recovery. I found this workout absolutely perfect to get me back into building endurance without losing technique and focusing on core without pain. I'll be continuing this at least 5x a week to build foundation.

[@maggiaitken9414]

I’m a beginner. Today was literally my second day in my machine. Wow! It was much better rowing with you. Thanks!!!

[@CHSBulldog59]

Great workout. Really helps put everything together.

[@1plzer]

Awesome workout! Having me row at a 12 and then the last 2 minutes at 18 really helped me to connect to the rower.

[@Pekao5]

This was a great introduction! Thanks you so much! I'll be doing my best to repeat these drills daily for the next 3 weeks. Can't wait to see the results!

[@bryanhearn273]

I'm new to this and have completed only 22 minutes @ 2.3 miles on this machine. Within just minutes I had lots of questions and these videos answered every one I had. I'm familiar enough with training to know that practicing good form is better than good effort. It felt great on some average out of sync rows but it's fantastic when you get all the movements as one.

[@saraflora6948]

Just finished my first workout. Loved the drills, they are so helpful in helping me focus on form! Thank you so much for having so much wonderful information on your channel!

[@christinaturnbull6046]

Day 2... boom! I know form is so important from the start. I know it’s push not pull, but boy, I can feel my arms 😯

[@dhaninel7902]

I just got my very first machine. Followed this workout to the end and will be for the next 3 weeks. Loved it! Thanks

[@laurenvickers4537]

Just bought a concept 2 and finished my first ever rowing workout! Great video and easy to follow.

[@Photomarklewis]

Love this work out, great for us with a belly. Can’t believe I’m 30 seconds slower/500m...long way to go 😳

[@melva0332]

Great work out for mastering the technique...thank you Shane 🤘🏽

[@seannorton2082]

You do such a great job, Shane. You're inspiring, and you've created an excellent beginner workout. Thanks for putting yourself out there.

[@rubylucy1000]

Hi I'm a 67 year old lady I've just started rowing machine work outs for beginners, I have osteoporosis so need to work on my strength, plus weight bearing exercises. I'm really enjoying your workout and love the encouragement, many thanks Glenis. 😊

[@scottcasey1734]

Just got my Concept2 a few weeks ago and found this workout yesterday. Love it! I'm planning on doing it everyday for a few weeks to really tune in my form. I had been used to rowing in a Crossfit type of enviornment, so its refreshing to focus on form and endurance!

[@jneskew1143]

How are you doing ? I’m starting today, also hoping to do this workout for a few weeks. Newbie here!

[@laurawilliams1287]

Thank you so much for this video. I'm new to rowing and I've been following this twice a day, every day, for 2 weeks. I've seen 2 inches come off my waist.

[@lea7489]

this workout felt super short, yet i am EXHAUSTED. love this.

[@fvelasqu]

Fantastic beginners workout. My wife and I have been doing it for three weeks now and we are ready to move to the next level. We own a Mr. Rudolf water rowing machine and the routine worked beautifully for us. Thank you!!!

[@gomezgomez9665]

Still cracking on with this !!! Im getting so much better.....

[@starfoxdelta]

I really just like listening to the fan, it's pretty soothing, to me at least

[@igornovakovic6725]

Same here

[@slvrangel22]

I'm excited to try this when I go to the gym today. The row machines doesn't seem to get used too often there, so I like knowing a good workout for a machine that I know will be available. The overlooked machines are usually the best ones.

[@tomwise9668]

I'm just starting, been a stay at home dad for years so I do plenty of walking but no real exercise and I've developed a gut. I was once in the military so my goal is the USMC standard of rowing a 5k in 22 minutes. Thank you for these videos, I've discovered that rowing is by far my favorite workout and I'm able to pop down to the gym in the morning for 30 minutes and be home before the kids get up :D

[@illtones_]

This workout made me sweat as much as I do after a 45 min session. Good stuff here, adding this to my daily routine.

[@carolinagarcia0314]

Awesome workout!! Thank you : )

[@taybkatem5595]

Wow thanks for the video! This has been a lot of help. I've stuck with this for the first 4 weeks after getting my Concept2. I didn't know where to begin and the stroke mechanics. Today I have realized that I have improved in the mechanics especially the strapless row I use to feel like I would fall back but today its like normal. Keep up the good work. Much Appreciated!

[@doza.b]

I just completed my first week of doing this workout. I'm thankful to have aa gym at work with a Concept 2 and I'm taking advantage of it before starting my shift. I love this video and hopefully I'm building a good foundation to grow out here in San Diego.

[@hornets06]

I couldn’t last 5min on the rower at the gym but made it through the whole 20min with your video. Thank you!

[@domniquieg]

Where did you get this from?

[@hornets06]

@@domniquieg what do you mean?

[@domniquieg]

@@hornets06 like where did you buy your machine from Amazon or an equipment store because we don't have alot of equipment stores where I'm from.

[@hornets06]

@@domniquieg Ah gotcha! I ordered my from Concept2 directly (Concept2 Model D). Unfortunately they were back-ordered so I got onto the waitlist and it took 2 months to receive it.

[@sunidollfun]

I am seeing great results from doing this workout for the last month. I love the variety in it. What would you recommend as the next workout to step up (or row up :) ) to?

[@pdperformance1]

340lbs the morning of 9/25. Did the workout 3 days over the weekend. Monday 335. Hip flexors are burning..LOL...but everything else going good. I have a tough time staying at 18spm, I seem to have a rhythm at 21-22. Thanks so much for this video, it really takes the monotony from straight rowing.

[@sandramoss9597]

Great workout!!! I’m at home quarantined for the last 6 weeks and have not used my rower in years. But I have been workout 4 days straight with DH. It’s been hard but fun!!!! Great time to transform myself. Keep up the great work!!!! See you tomorrow!!!!

[@Vimmz]

15:48 Not gonna lie, the first time, I fell over backwards and rolled about 2 times Taught me a lot about technique and balance

[@WordUpNorm]

TYVM for motivating and assisting me with my beginner's stage of rowing, I like your 20 and 30 mins row videos. CAN I ROW DAILY AS A BEGINNER?

[@brittanybarrett6709]

Do it!!

[@hzbblur]

Got my C2D last week, first workout in the bag and I’m excited to continue on.

[@mauriceprokaziuk337]

I have laid off the erg for 8 months, gained 8 pounds. time to get in shape for the summer. This is a great starting point to ease back into it. will do for the month of February and then progress to my usual 4 to 5 rows a week varying from 6K to 10 meters. Thanks for your great workout advice. May your oars never go dry.

[@giannaguazzo3191]

I just purchased my own rower on amazon, and I can’t wait to get back into it after this video and your channel! Thank you for reigniting the flame, I’m so excited!! Totally subscribed

[@onehourtechno]

Gianna, How is the Amazon rower working for you? What model did you get?

[@jcoop44]

Did this yesterday after being out of the gym due to injury for six weeks. 4100m not too shabby! Definitely my new warm-up before lifting weights.

[@Aartwood]

I made it! My first actual exercise in like 10 years, 90kg. Felt the burn at 10 minutes, felt the sweaty ness at 7, wanted to quit from 7 till 1, then I was determined to finish! So chuffed! Now just got to do it again every day from here on in 😅

[@arpitj4085]

How about NOT putting ads in the middle of a work out follow along video? Beginning or end is fine BTW, absolutely amazing videos man.

[@AskAW]

KZbin determines where to place the ads.

[@pdubfob]

right when I was about to start, all strapped in and in my catch position... a KZbin ad pops up.. you're gotta be kidding me!

[@jhuerta9796]

Same thing

[@jduffcx]

Just did my first workout. As an elite level cyclist I thought my legs were powerful. As a beginner on the rower, I can now see that I have weak spots in my armor. A little technique and form training for the next few rounds. Thanks for these videos and the workouts. Can’t wait to get back at it again.

[@slemire58]

Shane... thanks for these workouts! They're great!

[@RothrockGaming]

We need a way to get our ErgData combined into a class for online rowing a la Peloton. Thanks for the workout!

[@GrayHomeVideo]

That would be the bomb! I'm surprised Concept 2 hasn't gotten on board with folks like Dark Horse, Training Tall and others to offer a video WOD in addition to the email one.

[@jamescox6159]

Tip: dont bend your arms at the catch 👍

[@sunnyr4091]

LOVE THIS. I used to swim and miss having a coach. I use your workouts with my water rower. Thanks!

[@TheDoug7055]

Thank you! This is exactly what I was looking for. I just got my rowing machine.

[@Ferney1c]

Great video. I started rowing a month ago. I’ve used the rowing machine for 30 minutes on a ratio of 1 day rowing, 2 days of rest. I also stretch for 45 minutes after each rowing session. I feel great! If I row every other day, is that too much? Can a person exclusively use a rowing machine to get and stay in shape?

[@subswithnovideos-uq9qi]

Ferney1c I personally row for 30 minutes every other day, and I was wondering the same thing. I’ve lost like 15 pounds in my first week, so I’d say yeah. Idk tho, haven’t really been doing it for too long.

[@jenniferspringer6755]

I just bought a magnetic rower, could not afford the concept 2, love your workout videos just wondering if I can use your workouts on my machine.

[@davidtinsley2448]

Mind if I ask which magnetic rower? I'm in the market and still deciding.

[@warrenweeder3569]

@@davidtinsley2448 concept2 model D imo. I just ordered it based on alot of research. There is no other machine that compares to it. It is virtually unbreakable apparently, and will last literally 30+ years. It is the one that all the pro rowing trainers use, etc etc etc. Concept2 model D appears to be the king of rowers. Not cheap, but I bet the competitors are not cheap either. Worth it imo. Why spend less than $500 on something that's going to give you problems down the line, when you can buy spend the $900 and never worry about it again.