The renegade row targets your whole body, emphasizing your upper body. During this exercise, you will work core muscles like ...

For example, if the first plank of the first row is a full-size 48 inches long, the first plank of the second row should be either 16 or 32 inches long. 11. Begin Second Row.

The renegade row fits well into most strength and conditioning programs, which is why so many people adopt it to strengthen the back and core muscles. Rowing with weights from a plank position ...

Try these plank variations to modify the exercise or increase the challenge, or simply to spice up your next workout. When it comes to core exercises, ... 12. Plank with a row.

How to do up and down planks . Get into the plank position on an exercise mat (if you don’t have one, we’ve found the best yoga mats that double as exercise mats here); Keep your palms flat on ...

Follow by rowing up again, then doing a 4-second hold, then do 4 plank row reps. Continue counting this down; you'll do a 3-second hold and 3 reps next, ending with a 1-second hold and 1 rep.