Dumbbell Deep Push-Up & Renegade Row

• A workout mat (optional, for comfort)

Positioning:

1. Begin by placing the dumbbells shoulder-width apart on the floor.

2. Get into a high plank position, with your hands gripping the dumbbells and your feet hip-width apart.

3. Your body should form a straight line from your head to your heels. Engage your core to maintain this alignment.

4. Ensure your shoulders are directly above your wrists.

Movement Instructions:

1. Dumbbell Push Up:

• Lower your body toward the ground by bending your elbows, keeping them close to your body.

• Aim to lower yourself until your chest is just above the ground.

• Push through your palms to return to the starting plank position.

2. Renegade Row:

• While in the high plank position, shift your weight to your right hand and lift the left dumbbell off the ground.

• Keep your elbow close to your side as you row the dumbbell up towards your waist.

• Lower the dumbbell back to the ground and repeat the movement on the other side, shifting your weight to your left hand and rowing the right dumbbell.

3. Repetition:

• Perform one push-up followed by one rep of the renegade row on each side.

• Continue this pattern for the desired number of repetitions (start with 5-10 reps per side if you are a beginner).

Tips:

• Keep your hips steady throughout the movement to avoid rotating your torso.

• Maintain a neutral spine; avoid sagging your hips or lifting them too high.

• Focus on your breathing: inhale as you lower and exhale as you push up or row the dumbbell.