Set Up:

  1. Stand with your feet hip width apart or closer at the top of your mat.
  2. Hold one dumbbell in each hand.
  3. Chest is up, shoulders are back.

The Movement:

  1. Start by bending over, and placing the dumbbells on the floor.
  2. Kick your feet back so that you are in a high plank position.
  3. Perform a push-up
  4. Perform the Renegade Row movement
  5. Jump your feet up towards your hands.
  6. Stand, taking the weights with you.


  • This is a freakin’ HARD exercise! If the video seems a bit choppy, it’s becasue I edited out the valuable seconds that you didn’t want to watch me catching my breath!
  • You can alternate the rowing motion (as I did in most of the sets) or you can do one side at a time (like I did in the 3rd set).
  • As you tire, you could put your knees down in the push-up position, however I would raise them again for the row.

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