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Keep chest lifted, head up, and knees slightly bent.
Push off the ground to extend knees and hips and stand back up and return to the start position.
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Alternate legs with every repetition.
Renegade Row Pushup to Side Plank with DumbbellPlace two dumbbells on the floor about shoulder width apart.
Position forward on balls of feet and hands as if in a push up position.
Keep body straight and extended and hold on to the handles of the dumbbells to support upper body.
Widen feet for more core support.
Perform a pushup by bending elbows and lowering body towards the floor.
Continue pushing the base arm down and reach top dumbbell into the air.
Turn to rotate on feet until body is aligned in a straight side plank line.
Keep core tight and neck and spine aligned.
Return to start and alternate sides.
Place feet shoulder width and lift chest up for starting position.
Maintain good posture and keep core tight.
Return lightly to the ground, absorbing impact through the legs and continue to repeat.
Reach and Twist with Dumbbell or Medicine BallStand tall and hold a heavy dumbbell or medicine ball in arms.
Begin to sit hips down and back into a full squat position.
Be sure front leg stays stationary & back leg rotates, pivoting on toes.
Pause and gain control of weight overhead before lowering weight down to starting position.
Bend elbows, and lower forearms and the dumbbells or medicine ball behind head.
Keep upper arms straight with elbows stationary.
Lower slowly to start and repeat.
Arthur Belebeau; 2.-4.
