- 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.
