training
A
B
Advanced Upper Body Exercise:
Renegade Rows
1
Start in a push up position with your hands wrapped around two light dumbbells. Keeping your abs braced and your mid section as rigid as possible, row
one dumbbell up to your ribcage. Once you have slowly lowered the dumbbell
back to the starting position perform a single push up before alternating to
the other side. Repeat and complete 15 reps.
C
2
Advanced Lower Body Exercise:
Stationary Lunge with Bicep Curl
Stand with your left foot forward, right foot back, and one weight in each
hand. Keep your shoulders down, abs in, and elbows tucked close to sides
of waist. On the inhale, bend knees to lunge straight down as your curl the
weights in towards shoulders. On the exhale, straighten legs to push back up
and lower weights down. Repeat with 15 reps, then switch legs.
3
A
B
Advanced Upper Body Exercise:
Plank Twist Overs
Get into high plank (push-up) position, then lift one hand off ground and keeping that arm straight bring it around, up overhead and reach over as far as you can towards the other side, then reverse the movements bringing your arm back to the
ground. Repeat on the other side by lifting the other hand and swinging that arm around, up overhead and over towards the
other side and then bringing it back to the ground keeping arm straight throughout movements. Continue in this manner
alternating arms for each rep. Do 15 on each side.
FitnessX.com / FitnessX Magazine
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