Sometimes music just doesn't cut it. Especially on a rowing machine, going backwards and forwards in the same spot, staring at the same wall. That's exactly why I make these. On a low intensity row like this one, you don't have the fact that you're breathing out your eyeballs to keep you entertained – so I show up instead. Think of me as the company you didn't know you needed.

Today is row 49 in this daily series, and it's another easy, no-pressure 25 minutes on the machine. I take you through machine setup first – resistance, foot straps, seat position, handle grip – and then we get straight into it.

Once we're moving I spend a few minutes on technique. I take you through the full stroke sequence from the finish: how the handle should leave your chest, the one o'clock forearm position before you bend your knees, the sticky tape trick for finding your shins-vertical catch point, and why the hip swing comes later than most people think.

Then I pick up my rowing story where I left off. I'm in London for the British Indoor Rowing Championships at Lee Valley Velodrome.

After your row: drink, shower, eat – in whatever order works – and find someone that means something to you and tell them you love them.

⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort.

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