4. Renegade rows
This exercise requires a matched pair of moderately heavy dumbbells or kettlebells and works your core, obliques and back stabilizing muscles and shoulders.
How to do them: Start in a regular pushup position but with a dumbbell or kettlebell handle (horn) in each hand. Stabilize yourself, tighten your abs and core and lift one of the dumbbells or kettlebells off the floor and pull up and back until your elbow is up and pointing at the ceiling. Pause just briefly and then slowly lower and return to the start position as you repeat with the opposite arm, alternating left, right, left. Do 3 sets of 6 to 8 reps on either side.
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