82kg after Christmas. 76.4kg yesterday.That's 5.6kg down — doing these workouts and being a little sensible with food. No big diet, no brutal sessions, no grinding. 25 minutes most mornings, low intensity, and letting the consistency do the work quietly in the background to eat away while I set myself up for the rest of the day's exercise!

And yesterday it showed up somewhere unexpected. I went for a run and felt incredible — fluid, fast, genuinely surprised by how good it felt. That's the low intensity base doing its job. You don't always feel it building. Then one day you do.

Today's row is 21 minutes at low intensity followed by a 4-minute cool-down. Along the way: the Concept2 Cross-Team Challenge (and why it desperately needs a handicap system), a disagreement with my edit producer over a single shot of a sheep, the maths on 200 possible outfit combinations, and a Mr. Burns analogy for what it feels like to have too many things on your to-do list at once.Come for the row, stay for the sheep.

🛑 Just want the workout? Main row is done by 22 minutes.

Chapters:

0:00 Welcome & RowAlong Club

0:27 Machine Setup (Drag, Seat, Foot Stretchers, Grip)

1:38 Workout Begins — Where Are You Rowing Today?

2:25 Family of Rowers (Julie & The Kids)

3:04 Technique: Arms Straight, Sitting Up

4:12 The Outfit Maths (200 Combinations)

5:19 The Mr. Burns To-Do List

7:00 What's On This Week

7:32 Concept2 Cross-Team Challenge & The Handicap System

12:25 TV Editing Day Job: Music, Feedback & The First Cut

15:20 The Sheep Shot Debate

22:44 Are the Daily Workouts Continuing? Yes. Here's Why.

25:56 Yesterday's Technique Row (⚡ Lightsaber Warning)

26:43 Post-Row Stretches: Hamstrings

30:26 The Run That Felt Incredible

31:55 The Numbers: 82kg → 76.4kg

36:45 Cat Birthday Correction (It Was Aiza, Not Lulu)

39:03 Why Low Intensity Is Actually Working

40:23 App Rotation Plan (Urzone, Exer & Revisiting Whoosh)

42:02 11 Rowing Machines (One of Them is Leaving)

42:22 See You Tomorrow

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