D'FYNE Fitness Magazine Winter 2019 - Page 71

Dumbbell Renegade Row Start in a plank position with both hands on dumb- bells and your feet shoulder-width apart. Engage your core and retract one shoulder blade, following through with your elbow to pull tightly past your rib cage in a narrow row po- sition. Alternate on your opposite side. Place your knees on the floor for an easier modification. Repeat 20 times in total. Rest only as needed and move on to the next exercise. MUSCLES WORKED: Lats, rhomboids, rear delts, biceps, and core. Medicine Ball Push-Up with Arm Lift MUSCLES WORKED: Chest and core Start in a plank position with one hand on a medicine ball, one hand on the floor, and your feet shoulder-width distance apart. Lower your chest to 90 degrees. Press your hand into the ball, straighten your arm and lift your opposite arm from the floor, engaging your core to keep your body flat and stable. Place your knees on the floor for an easier modification. Perform 5 to 10 reps per arm. Rest only as needed and move on to the next exercise. D’FYNE - Winter 2019 71