Don't forget to do your cardio folks.
There are so many benefits namely fat loss, improved aerobic fitness, stress relief, upsurge in feel good hormones to name a few.
This workout is called a PYRAMID ROWING workout.
Basically you will work up to a certain distance and then come back down to a shorter faster distance. It is easy to follow.
I hope you enjoy the workout.
During the rest periods I recommend getting up off the rower to give your old butt a rest.
See the video below for instructions.