Follow Along with me in this easy rowing workout as I keep you company, chatting about why sitting properly on the seat can save your back, and - completely unexpectedly - why Taylor Swift matters (even to someone who isn't a Swiftie). #opalite

The RowAlong workout:

22-27 minutes at an easy, conversational pace

Around 19-20 strokes per minute

Perfect fitness building intensity (zone 2)

Rowing on the EXR app, in the Heritage Circuit Course

What you'll get:

✅ 27 minutes of easy company on your rowing machine

✅ A reminder about sitting more towards the front of your bum - it genuinely helps your back

✅ Machine setup chat: drag factor, foot stretchers, why it all matters

✅ My unexpected Taylor Swift rant that surprised even me (#opalite - you'll see)

Today we cover: Getting the machine set up properly, why sitting position matters more than you'd think for protecting your back, my filming day ahead at Castles Gym, and then around 31 minutes in, durin the post row stretches, I go completely off-script with a Taylor Swift confession. Because I'm a fan of her as a person and because of what she means to my wife and daughters. Feel free to disagree - I'd love to hear your thoughts in the comments. Leave me a comment!

Row at your own pace - finish before me, after me, doesn't matter. Just get your 25-odd minutes in. If you finish early, cool down. If you need more time, I'll keep wittering on.

Pro tip: Start rowing during my intro if you need the extra time!

Follow along for stroke rate and the occasional technique reminder. You should be able to hold a conversation the whole way through.

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