Row along with me for an easy, no-pressure follow-along low intensity rowing workout that's genuinely good for your fitness. Great for beginners or anyone who just wants to move on any rowing machine.

This one also marks a rebrand – I'm renaming the series "25 by 5" (25 minutes, 5 days a week) for Season 2. Let me know in the comments what you think. Does it work?

This is row 51 and I'm rowing in my hoodie, which tells you everything you need to know about the intensity today. I take you through machine setup first – resistance, seat position, foot stretchers – and then we get going on the EXR Desert 8 course.

Once we're moving I get into technique, covering the most common thing people miss: it's not how far you slide, it's your posture. Hinging over your hips into the front of the machine changes everything. I also share a genuinely useful tip – hang a medal round your neck while you row. If it flies up into your field of view, your back is swinging too early. Keep an eye out for the short video on that one.

Then I pick up my rowing story. After a humbling British Champs, the Free Spirits team helped me raise my game – and I arrived at the English Champs having actually got faster. I also talk through what really happens in a 2K race: the ATP cream, the burn that kicks in at 90 seconds, and why you just have to not fear it. There's a cowbell. I'll say no more.

Boston World Champs tomorrow.

After your row: drink, shower, eat – and tell someone you love them. Aggressively, if necessary.

⚠️ 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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