The Renegade Row not only sounds really impressive...
So, I painted my nails this morning. Then I did a few sit ups. What did you do?

Oh, I just picked up some 10kg dumbbells and did a few sets of renegade rows. *flick hair*

I don't really talk like that. Most of the time. Anyway! This killer move works:

1. Abdominals: transverse (deep core), rectus (6-pack) and obliques (sides)
2. Triceps 
3. Rear deltoids (back of shoulder)
4. Biceps

Renegade Row

Grab the dumbbells (5kg - 10kg) and get into the top of a pushup position with your hands on the weights and your feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B).Lower the weight to the floor, then repeat the move on the left side. That's 1 rep; do 6 to 8.


Advanced: After 8 reps, move the weights aside and do 8 wide push-ups. Do another set of Renegade Row and continue until you have done 3 sets of each.