Mind Body Row

Join Alex Gregory, double Olympic gold medalist & father of 3, as he shares a simple, effective way to build strength & clarity in just 20 minutes a day

"Life is busy.

Between work, family, and daily commitments, finding time for fitness can feel overwhelming. I understand—I've been there.

After years of intense training for Olympic gold, I discovered that even 20 minutes of focused movement can transform your day.

That's why I created Mind Body Row: to offer guided rowing sessions that fit into your life, not the other way around.

Rowing uses most of the muscles in your body in one smooth, low-impact motion, making it one of the most efficient workouts available.

Whether you're new to exercise, returning after a break, or seeking a joint-friendly alternative, Mind Body Row provides the guidance & support you need.

Let's row together—building strength, boosting energy & finding balance, one stroke at a time."

Alex Gregory MBE, Founder of Mind Body Row

Let's Get Rowing

Is Mind Body Row For You?

✔️ New to Rowing?

No experience? No problem. Our guided sessions will introduce you to the fundamentals, ensuring a safe & enjoyable start.

✔️ Short on Time?

In just 20 minutes, achieve a full-body workout that strengthens & energises, fitting seamlessly into your busy schedule.

✔️ Want to go further?

We’ve got longer sessions too—designed to challenge & deepen your practice when you’re ready.

✔️ Seeking Low-Impact Exercise?

Protect your joints while enhancing cardiovascular health & building strength through smooth, fluid rowing motions.

✔️ Looking to Enhance Your Fitness Routine?

Already active? Incorporate rowing to boost endurance, improve rhythm & challenge your body in new ways.

Row at your own pace, follow along with expert coaching & build fitness step by step—no experience needed.

Start Your Rowing Journey

Why Rowing? Rowing is more than just exercise; it's a pathway to holistic well-being.

✔️ Efficient Calorie Burn: Engage nearly all your muscles while burning more calories in less time.

✔️ Joint-Friendly: Enjoy a low-impact workout suitable for all ages & fitness levels.

✔️ Comprehensive Fitness: Simultaneously build strength, endurance & cardiovascular health.

✔️ Mindful Movement: Experience the meditative rhythm of rowing, fostering mental clarity & focus.

With Mind Body Row, you'll have access to on-demand workouts led by Alex, filmed in natural settings, compatible with any rowing machine

Start Rowing with Alex

Mind Body Row Series Selection

Wild Rows

Quick Sessions

Rowing Reset

6 Week Challenge

Mobility & Strength

Strength

Short & Sweet

Growing The Stroke

Improve Your 5K

More Than Just Workouts

At Mind Body Row, we believe in nurturing the whole self.

Beyond rowing, our platform offers:

✔ On-Demand Workouts – From quick 20-minute workouts to longer endurance rows, tailored to fit your day.

✔ Expert Guidance: Progress confidently with coaching suitable for all levels.

✔ Holistic Practices: Incorporate stretching, mobility exercises & mindfulness to enhance overall well-being.

✔ Nutritional Support: Discover simple, nourishing recipes to fuel your body & mind.

✔ Community Connection: Join a supportive network of individuals on similar journeys, sharing experiences and encouragement."

Start Rowing

Mind Body Row is Your Path to Strength, Balance & Wellness—No Experience Required

Rowing is about building strength, boosting energy & feeling good in your body, no matter where you're starting from.

Join Mind Body Row

Featured Rows