Indoor Rowing For Beginners

Start Rowing Stronger and Longer Without Getting Hurt!

Get Rowing Confidently in 5-weeks!

Don't let the rower confuse you or intimidate you.

Your 5-week SELF-PACED guide to how to row without getting hurt on your journey to take your health back, without the FANCY JARGON!

Did you just buy a rower and not sure where to start?

Tired of searching for workouts and not knowing if there are for beginners? Get 5-weeks of workouts designed for you!

Not sure what the numbers mean? I'll help you understand them!

If you want to learn how to row right from the start, then this program is for you. I'll teach you how to use the indoor rower confidently!

Learn everything you need to know to row without getting hurt so you can continue on your journey to take your health back!

If this sounds like you...THEN THIS PROGRAM IS FOR YOU

I'm Dr. Amanda Painter Diver, a Doctor of Physical Therapy, and my passion is to help others use the rower safely, with correct form and help them prevent injury. I've been rowing for almost 20 years and have seen it all!


Rowing is great at being low impact and it can be adapted to fit your situation. You can work towards a goal, use it for weight loss or to improve your cardiovascular fitness! But if you just jump on, you're more likely to have to sell that machine you just spent a hefty amount of money on, and no-one wants that!


This is NOT for you if you are an experienced rower, with previous training from a coach, or if you have rowed crew with a lot of training. This is also not for you if you like all the technical words and jargon and want to get confused easily.

Watch this quick video to see



Indoor Rowing

For Beginners

 You're  STEP-BY-STEP guide to help you reach your fitness goals!

Does This Sound Familiar?

✯ Feel like you are wasting time rowing for 10 minutes and getting nowhere

✯ Trying to figure out if you are in the position those YouTube videos keep telling you to be in but now you're confused and frustrated.

✯ Just got a rowing machine and not sure where to start.

✯ Trying rowing as a low-impact sport, but scared of geting hurt

What If There Is Another Way?

✯ What if instead of wasting time you had a structured plan designed for beginners and you knew exactly what to do each workout.

✯ What if instead of getting confused and frustrated you understood the machine because it was explained in an easy way with no fancy words.

✯ What if you had the confidence to row as long as you wanted and knew you were less likely to get hurt?

✯ What if instead of taking your chances with random videos and programs you had guidance from a rowing specialist and Physical Therapist.

And you could do it all on your own time at home!

Indoor Rowing for Beginners is designed for you!

Take A Look Inside!

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Module #1: Machine Confidence

Videos to help you nail down your technique, and get more confident with everything you need on the machine and to get rowing well. Including how to the adapt the rowing machine for you!

Module #2: Form Optimization

Learn all about rowing, setting yourself up for success, how to breathe when rowing, and so much more to get you rowing longer!

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Modules For Indoor Beginner Rowing - AD.

Module #3:Injury Prevention

How to personalize rowing for you and your body. Also how to avoid injuries, what to look for, and tricks to work on things that might be happening contributing to aches and pains. 

Module #4: Endurance Mastery

5 weeks of workouts 3 workouts a week, all under 30 minutes.

Includes an optional 2 extra workouts each week.

And most are follow-along VIDEOS

Modules For Indoor Beginner Rowing - AD.

Indoor Rowing for Beginners isn't about making everyone look the same on the rower.

It's about adapting the rowing machine for YOU so you can row 30+ minutes, row without getting hurt, and reach your GOALS!

You get access to Amanda in the Facebook Group!

Ask your questions and get advice about form!

I want everyone who works with me to be happy...

I offer a 30 day money back guarantee.

Feel confident in your ability to row 30+ minutes, without getting hurt to help you take your health back, or your money back.

Don't Have Time?

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First, the best part is that you get LIFETIME access to the videos and you get any changes that are made!

The videos are under 2 hours total and the workouts are 30 minutes or shorter, and only 3 times a week!

Have an injury, should I row?

You are in the PERFECT place! Amanda Diver is a Doctor of Physical Therapy who does online consultations! Not only that, but people are rowing just days after total hip replacements, total knee replacements, sprained ankles, and other injuries. Rowing is great at being low impact and it can be adapted to fit your situation. If you need help for a specific injury, just reach out and Amanda would be happy to help you problem solve and get rowing pain free!

Do I need to have a Concept2?

No, the fundamental rowing movement is the same. As long as your rower shows a pace (/500m) and a stroke rating (SPM) the screen portion will make sense. If your machine does not, just reach out to Amanda and she will help guide you!

What if I need more guidance?

While that isn't included in this program, Amanda does offer one-on-one sessions at a discounted price for members looking to get more assistance. Just reach out to Amanda.

It's expensive...

First, if you aren't happy, we have a 100% money back guarantee.

Second, we have a 3 month payment plan because we want it to be affordable to everyone. Our mission is to help you row!

Third, it's cheaper than letting your rower become a coat rack, no one wants that!

How much is Indoor Rowing for Beginners?

Many new rowers think that if they just keep rowing 5k a day, they will eventually be able to row longer and faster.

Well, while this is true for some, Indoor Rowing for Beginners is a PROVEN Program to get you there faster.

Or maybe you just got your rower, spent some time watching YouTube videos, but you're not sure what videos to follow or do.

If you're like me, sometimes just having something laid out in a step by step guide can be helpful.

Plus get guidance from a Doctor of Physical Therapy that doesn't clump you into the "norm", who has 20 years of rowing experience, including D1 and high school rowing. 

It's all yours for $223 with workouts! 

(That's the price of one PT appointment with me!)

Your rower is $1000. Then you might spend $120/session with a personal trainer. Get 5 weeks of rowing workouts with a rowing expert for the price of less than 2 sessions! 


We also have a 3 month payment plan without a price increase!

I want this to be affordable so you can really improve your rowing and not get hurt!

I offer a 30 day money back guarantee.

I don't want unhappy money or unhappy clients. If this doesn't give you any value, doesn't help you learn more and reach your goals on the rowing machine, or you're just not satisfied with the quality of the content, or any other reason, just email me and request a FULL refund.

I might ask how I can improve, but I will gladly give you your money back!

Want some testimonials about working with me or my other resources? Read Below!

"In my quest to stay active while injured (bad knee), I got a Concept2 rowing machine.  I had limited experience with it at the gym and for about 2 months I just got on it and rowed with little training and no work out plan.  I stumbled across Amanda's Instagram account The.Rowing.Doc and was impressed with her easy going manner and honest straight forward content.  She was the perfect source of information for me, a rower and a physical therapist.  When she offered her course "Forever Rowing - Go from out of breath to rowing for 30+ minutes on the indoor rowing machine!"  I immediately signed up.  The course was perfect.  From explaining the numbers on the screen, to warm ups, correct rowing posture, row along videos and workouts, it provided me with the foundation to be confident on the machine and not further injure myself. Amanda's engaging manner, positive energy, and willingness to help in any area of your training is invaluable. It is a great course and I learned much from it.  I found myself referring to it to reinforce some basics, like the Pick Drills.  It gave me the foundation and skills needed to confidently join her Million Meters in 2020 Challenge.  My 500/m split is still a work in progress!"

-Cheryl Dasilva 

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Get Indoor Rowing for Beginners NOW! 


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