58 In-spire LS
This month's exercises can be used for Muscular endurance, increasing strength (in both muscle parts primarily
engaged and the core), weight loss and toning. They are also brilliant exercises to throw in when using exercise
circuits. They are the renegade row and corkscrew.
Renegade Row
In this exercise, you're going to assume a push up position holding a pair of dumbbells. Set up in a perfect push up
position. Once you're set, move your feet about 6 inches wider than they are, so that they are shoulder width apart.
Next, set your core as hard as you can by squeezing your abs and your gluteal (butt) as hard as possible. This will lock
your spine into place and allows you to perform this movement effectively.
To do The Renegade Row
· I want you to row one dumbbell towards your hip. So what that means, is; holding in the position you are in, aim to
work your elbows past the natural line of your back, as far as it can move.
· You don't want to pull it up too high, or you'll lose your balance. But, if you pull it between your ribs and your hips,
you'll be able to keep your posture and balance.
· Here's the catch. You're going to do this without rotating your body at all, or at least as little as possible. A trick I
would use is this; pretend there's a hot cup of coffee on the small of your back.
· What happens if you turn or flex your hips or lower back? You'll spill the coffee and get burned. You want to keep
from getting burned, so stay tight, flat, and straight throughout this exercise.
So why are we doing this exercise? What we want to do is to train the core to do its job, which is to stabilize your
lumbar spine (lower back). Now in order to do that here we need to move one arm without the rest of the body
moving out of this position. This is what core training is: making the core prepare for what it's supposed to do while we
perform other things.
If you are looking to make this any more challenging, add a press up in between. So what you will be looking to do
is hold a high plank position on the dumbbells (press up position with arms fully extended), from here is where you
would do the press up. The row works on as you are on the way back up. For obvious reasons, it's alternative arms used.
Depending on your levels of endurance and strength, for each press up you do, use one arm to row and alternate every
repetition you perform.
Fitness Moves of the Month