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Wherever you are on your personal or professional fitness journey, we're here to help you set and meet your goals. Visit this space for the latest updates on flywheel-based fitness and how to use it as part of a total fitness program.

The Best Rowing Machine Grip

Rowing Technique: The Best Rowing Machine Grip       Not to get all “handsy” or anything, but let’s take a second to talk about something you might not have thought of: Your rowing machine grip.   Hand position in rowing. It’s more important than you think and if you’re not doing it correctly it…

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How to Choose The Right Free Online Workout For You

How to know if that free online workout is right for you How many times have you looked at a rowing workout somewhere online and thought, “Is that free online workout good for me to do?”   Free workouts are a dime a dozen, and that’s part of the problem.   They’re everywhere: YouTube, Facebook,…

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Marathon Row Tips

  The marathon row. The Big Kahuna of endurance rowing events.   How many meters in a marathon? 42,195 to be exact.   That’s ALOT of meters.   Sitting on a rowing machine for that length of time definitely isn’t everyone’s cup of tea.   For some though, it’s a crowning-glory moment that’s worth all…

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Head Games: Tips and Tricks for Endurance Rowing Workouts

Updated Nov. 8, 2021   Let’s face it, we all have days where we have to drag ourselves through a workout.  Training for rowers is no different than training for runners or cyclists or any other sport.  Sometimes you just need to find ways to make the meters tick off faster.   Concept2 has a blog…

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Rowing Technique: Learn the Catch Position

“How can I get more out of my rowing?” Very often, good rowing machine technique begins with getting set up properly at the catch. A strong catch = more power from the drive = more results from the workout. UCanRow2/Concept2 Certified Instructor Alicia Clark explains (video included!)

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Crush the Gym With A Rowing Workout Warm Up

Let’s talk workout prep! What’s your typical workout warm up?

If you’re like most people, you spend less than 5 minutes doing something where you’re randomly moving, probably paying more attention to the TV, a magazine, or your friend on the machine next to you than you are actually preparing for your workout.

Don’t waste the warmup! It’s super important, both physically and mentally. Try these and get ready to go fast!

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The Best Warmup to Do Before a Rowing Workout

Let’s talk workout prep! What’s your typical workout warm up?

If you’re like most people, you spend less than 5 minutes doing something where you’re randomly moving, probably paying more attention to the TV, a magazine, or your friend on the machine next to you than you are actually preparing for your workout.

Don’t waste the warmup! It’s super important, both physically and mentally. Try these and get ready to go fast!

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Play This Game for Better Rowing Technique

  Rowing used to be a well-kept secret. Those of us who knew that the rowing machine is the perfect solution for total-body, non-impact fitness for people of all ages, sizes and fitness levels were few and far between.   Not any more!   Rowing has been called the new spinning, and you now see…

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How to workout with a face mask

What’s the right way to wear a mask to workout, and what are some of the considerations if you’re going to do it, or if you’re going to be teaching with one on? We dive in on the latest.

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5-Step Process to Manage Overwhelm

We often joke about overwhelm but in fact it can be very serious. The stress it produces can take a true toll on your body: Elevated heart attack risk, high blood pressure, weakened immune system, just to name a few. Read here for the 5-step process to help you get out of overwhelm and back into action.

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Your 2K Rowing Strategy

  Somewhere along the way in pretty much every rower’s career, the time comes to take on that most iconic of racing distances, the 2000-meter row.   In fact, competitive on-water rowers often live or die by their ability to cover that distance as quickly as possible on the rowing machine.  And for high-school rowers,…

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3 Tips for Better Rowing Technique

There’s nothing we love more than getting a juicy question in our social media DMs or blog comments. Like this one:
“I’ve been rowing for a while and I know I’ve developed some bad habits that I need to shake. Help!” Does that one resonate with you? If it does you’ll want to read on to get our 3 best tips to help you row better.

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Rowing for Weight Loss

What’s your biggest goal related to rowing? If you’re like most people, you’d love to use the machine to drop some weight. “Rowing for weight loss” and similar terms are perennial favorite Google searches. New year, new month or just new week, it’s the number one goal that people have when it comes to rowing and their health. And with good reason! The rowing machine is a GREAT tool for weight loss, one of the best around. But you need to know how to do it correctly to get great results that also last.

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Best Gifts for Rowers

Need a gift for the indoor rower on your list? We’re here to help! We’ve put together a list of some of our favorite indoor rowing and rowing-related products to help you the next time you need the perfect birthday, holiday, or anniversary present. UCanRow2 rower tested, and approved!

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5 Row Machine Workouts Rowers Love to Hate

A longer row machine workout could be the key to helping you build your endurance and crush your next hike, long bike ride or day out with your children or grandchildren. Not to mention helping build the engine you’ll need for your next 2K. We call these the workouts that rowers love to hate.

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Try This: Father’s Day Workout for Rowers

    Fathers get no respect when it comes to their special day.   Tools and ties, yes. But do a keyword search for “Father’s Day workout” and the term isn’t even searched enough to rank as something that’s highly sought after. Never mind a father’s day workout on the rowing machine, which we think…

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Your St. Patrick’s Day Playlist Is Here!

What’s better than a new St. Patrick’s Day playlist? How about two! One for all-purpose rowing and workouts, another for rowing intervals. Erin go row!

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Be So Good They Can’t Ignore You

Thought for the day: Want to get noticed? Make sure you stand out.

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Interval Workout: Balls to the Wall

If you have 15 minutes (plus a few more to warm up), you have time to work out! This interval workout will do the trick.

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Concept2 Rower Workout: Triple Trouble

Need a new interval workout for your Concept2 rower? Do this one with just the rower, or combine it with the SkiErg or BikeErg, it’s up to you. Add some off-erg weight work and you’ll be feeling fitter in no time.

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3 Reasons to Consider a Rest Day

When was the last time you took a rest day or an even longer break from your workouts or your regular routine in another way?  Like the kind where you literally DO NOTHING, and you planned it that way. If your answer is “Uhhh, I don’t remember my last rest day,” or “training breaks are for wusses,” this is your invitation to rethink that. Here are 3 good reasons why you should take a look at it.

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Rowing Workouts: Fourth of July Workout

    Updated June 27, 2019   Need a Fourth of July workout?  Try these.  Plenty of meters, but you’ll also get in and out fast, and sweaty.  Here we offer you two versions, pick the one that best fits your fitness level and how hard you want to work.  And, in the spirit of…

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Interval Workout of the Day RAMP IT UP

  Try this interval workout of the day on your own or in a group.  Pick whatever kind of weight you want to use on the weighted portion of the workout (the cleans, squats and presses).  You can use kettlebells, dumbbells, bars, milk jugs, cement blocks, or nothing at all.   Remember that our muscles…

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The World Cup Workout 2018

Are you a soccer fan, do you love watching it on TV? It’s great fun for sure but the average game goes 100 minutes or more. Why not row your way fit with a soccer-themed rowing workout? Get your sweat on and don’t miss a minute of the action.

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Tricks to Dominate Endurance Rowing Workouts

Endurance rowing.  Character builder.  “Ugh,” (say some). When you’re used to rowing intervals of 500m or just a couple of minutes that’s A LOT of work.  Some of us would rather stick hot needles in our eyes than row or SkiErg that much! Endurance rowing workouts are both a physical AND mental challenge, they take a longer time to do and they can be suuuuper boring.  That’s IF you don’t have the tricks we’re about to give you. Read on…

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Row for Good: Rowing-related efforts that need your donation

  It’s Giving Tuesday, a great time to row for good!  In the spirit of the day, here are 4 rowing-related giving opportunities that we’re especially passionate about at UCanRow2.  Efforts large and small, spanning a range of interests, they are all connected in some way to our UCanRow2 family of certified instructors and master…

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3 Rowing Machine Workouts to Get You Back on Track

What do you do when you get off track with your rowing machine workouts? Wipe the slate clean and get back at it. Try one (or all) of these three workouts to give you some variety and jump start your workouts!

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Fight Melanoma Cancer – Work Out: Meters for Melanoma 2018 is Here!

Last updated March 31, 2018     Fight melanoma cancer and get your row on at the same time!  METERS FOR MELANOMA, our annual fundraiser to support research and education by the Midwest Melanoma Partnership is back for a second year, bigger and better than ever.   We’ve added prizes – ERGS! – for top…

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Rowing Technique: Perfecting the Stroke

Want to see what perfect rowing technique looks like? Watch how Master Instructor Terry Smythe does it. With a list of key points to notice about her rowing stroke.

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Swing It Out: Rowing + Kettlebell Workout #2

Updated Sep. 25, 2018     Today’s rowing and kettlebell workout at the UCanRow2 Bodyshop.  All you need is a rowing machine and a kettlebell and you’re good to go sweat!  Makes it easy to hold on to the rower at the gym, too.  We know what it’s like to work out at a gym…

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Indoor Rowing Workout 11-9-2016

The indoor rowing workout with a little bit of everything: it’s wicked Row/Ski 4 mins 10 goblet squats 15 medball sit-ups Row/Ski 3 mins 10 DB press 10 DB row Row/Ski 2 mins 10 pull-ups 10 walking lunges Row/Ski 1 min – ALL OUT Done!

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Workout 5-4-2016

  This workout is designed to be done alternating between the rowing machine and the SkiErg.  If you don’t have access to a SkiErg you can row the whole workout. Or, if you want a bigger challenge, make it an all Ski Erg workout.  If you do that aim for the lower number of rounds….

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Row for a Cause at Meters for Melanoma

Melanoma is one of the deadliest cancers there is. Someone dies every hour from the disease. Sun-baked on-water rowers are especially at risk for the cutaneous form of melanoma. Meters for Melanoma was created to support the Midwest Melanoma Partnership’s work to support research to find a cure. Read on to find out how you can take part…

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SkiErg Strategy for a 2K Sprint

Just the thought of a 2000 meter race strikes fear in the heart of indoor rowers. Indoor skiers often have a similar reaction. Fear not, intrepid athletes! With a good SkiErg strategy, hopefully paired with a strong training plan, the 2k ski is an entirely doable distance for most people.

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Valentine’s Day Playlist

Need a Valentine’s Day playlist for your indoor rowing workout? We’ve taken the work out of it and put one together for you. It’s a digital mixtape of upbeat songs about love, although not necessarily “love songs.” A pretty eclectic mix, we’re happy to say. Give it a listen and tell us if you have additions. Read more…

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4 SkiErg Sprint Tips and a Race Strategy

Have you tried the Concept2 SkiErg yet? Short-distance pieces and sprints on the SkiErg are one of the best ways to get comfortable on the machine. It’s a great way to get your blood pumping, and a nice change of pace from a lot of the other equipment you’ll find in the gym. So if a sprint piece (like 100, 250, 500 or 1000 meters) is on your workout agenda, we’ve got some tips for you. Read on…

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Thought for the Day

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Rowing Playlists: Row 2K’s Winter 2015-2016 Hits

When winter ice arrives, on-water rowers move inside whether they like it or not. So each year, Row2k is only too happy to oblige with crowdsourced music to make the indoor meters go by a little easier. Bonus for those of us who like to row indoors all the time. We’ve tested this year’s Winter Erg Playlist 2015-16 in our own rowing workouts, and we like it! Read more…

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10 Indoor Rowing Workouts to Kill 10K

When the workout calls for a larger number of meters, or you’re trying to hit a big number in the Concept2 online challenges, how do you keep it interesting? By breaking the workout up into smaller chunks and changing it up. Longer indoor rowing workouts don’t have to be boring. You just need to have a plan that brings variety into the mix, and we’ve got 10 choices for you. Read more…

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Thought for Today

A little motivation to keep you going.

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Bite This: Candy Themed Halloween Workout

Candy-crazy season has begun, time for a sweet Halloween rowing workout! Grab these two workouts and sweat your way to Halloween fun.

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Rowing Machine Workouts: Chad 2

You know how much we love birthday rowing workouts around here. People always look forward to them, even though they know they’re designed to be a little harder than your average swing row. When we found out it was our master instructor Chad Fleschner’s turn, we could resist putting together a special sweatfest just for him. Read more…

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Rowing Workouts for the Dog Days Challenge

The Concept2 Dog Days of Summer Challenge has begun! This one starts out easily, with a goal of only 10,000 meters total skied or rowed in the whole week. Easy peasy compared to the 40,000-meter target you have to hit in the last week of the month. As with all of Concept2’s online challenges, it’s a good idea to have a strategy for how you’re going to approach the month. Covering the week’s distance in one go is one option. But if you’re a rowing instructor with classes to teach or you like more variety in your SkiErg and indoor rowing workouts, try splitting up the distance over several workouts. Here are a couple of sample workouts we’ve done at the UCanRow2 Bodyshop. Read more…

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Rowing Certification Hits Central Florida!

It’s been too long since we last offered one of our rowing instructor certifications in Florida. It’s high time we fixed that, and we are! Thanks to our kind hosts, Villages Indoor Rowing in Summerfield, we’ll be offering both our Indoor Rowing Basic Course and the follow-up Programming Intensive the first weekend in December – December 5 & 6 to be exact. Read more…

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Living With Cancer: What a Concept … 2

Just over a year has passed since I had major surgery for rectal mucosal melanoma. I was diagnosed with this very rare and aggressive cancer on Nov. 5, 2013, with surgery on Jan. 9, 2014 and immunotherapy at the Dana-Farber Cancer Institute beginning in August, 2014. It’s been a roller coaster year, with a background theme of questions: Frequent thoughts of WHY, HOW DARE IT, WHY ME??? I have spent my life, like all active and athletic people, doing the best I can to take care of myself so that my body can perform. There is anger hidden behind the game face that I am so accustomed to putting on.

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Celebrate the Big Day With a Big Workout

We love birthdays and other big life events around here! They’re a great way to celebrate those special moments and build your fitness community. Plus, they’re a convenient way to add variety to your workout day. People never get tired of them, and in fact they look forward to that shared sinking feeling you get when you know there’s a challenging workout coming up.

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Bodyshop Workout 4-4-2015

Another good one for racking up the meters…

Row, SkiErg or mix:

3000 meters
30 mountain climbers (L/R = 2)
10 sit-ups

2000 meters

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Body Shop Rowing Workout 3-18-15

This is a great rowing workout to break up a big meter target, like the kind you might have during a rowing challenge. Keep in mind that heavy cardio, even on a rowing machine, will eat into your strength over time unless you balance it with off-erg work.  Do this series again if you need…

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We Heart Valentine’s Day Workouts!

Happy Valentine’s Day! Themed rowing workouts – we love them around here. They’re a great way to add variety and fun, while still getting in a great workout. Here’s a selection of what we’re heart-ing for Valentine’s Day.

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Try A Home Rowing Machine Workout That Works

You can’t make it to the gym every day, and let’s face it, some days you don’t even want to. It’s snowing, raining, butt cold, broiling hot, or you’ve got a sick kid or you simply don’t feel like it. We get it, we’ve been there. Much as we love them, you certainly don’t need a formal rowing program at a gym (hopefully taught by a certified instructor) to get a great workout. Try these home-based options.

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