20-25 minutes of easy rowing. Your pace. Just company.

Monday or Friday, February or August - doesn't matter. This is about fitting 20-25 minutes of low-intensity rowing into your day, whenever that day is for you. Whether you row 4K, 5K, or 7K in that time - it's the time that matters, not the distance.

I'm on the Exergame Sentinel Spin course today if you want to row along with the same scenery. I'll do 5K then a 1K cooldown, giving you plenty of time to finish your row or cool down if you're faster than me.

Today's row:

• Low intensity, fitness-building pace
• Around 19-20 strokes per minute
• Conversational effort - just company and waffle
• Takes me about 22 minutes for 5K
• 
  

What we cover today: ✅ Complete machine setup guide: drag factor, foot strap height (crucial!), seat position, handle grip ✅ Detailed technique breakdown: handle release, posture sequence, arms straight at the front, when to pull ✅ The beginning of my story - from pudgy 10-year-old to where I am now ✅ Why I was destined to be big (family genes + Saturday chocolate binges) ✅ How getting a drum kit accidentally turned my life around ✅ The lesson I learned about keeping busy vs sitting idle in front of the TV

Technique highlights: Handle to sternum height, wrists flat. Handle away, sit up, tilt forward, THEN bend knees. Arms straight and forward tilt as you push with your legs. Only pull when legs are halfway done. Legs down, back swings, arms pull - in that order.

This week I'm telling my story - how I got from being a lost kid who ran home for lunch money to becoming someone who rows 5K every day and makes these workouts for you. Today's chapter one. Tomorrow we continue.

No stretching at the end today (my quads are sore from parkrun), but I've got 9 hours of stretching videos in the library. Recommend: quads, glutes, shoulders, forearms, hamstrings.

About EXR: Using the Sentinel Spin course today because it's more interesting to look at than data. Free trial available at exrgame.com - use code RA26 for 15% off (I get nothing, you get a discount).

#rowing #rowingmachine #concept2 #5keveryday #dontrowalone #homefitness #mondayworkout #exergame #easyrow

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