How to Do the Renegade Exercise

By stabilizing an exercise with the weight and rigidity of one's own body, the effectiveness of an exercise increases. A row with a push up combination is the heart of the renegade exercise. Guidelines for the Renegade are below. Master the basic row exercise and a basic push up before performing this exercise.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Hex dumbbells

1. Place 2 hex dumbbells on the floor shoulder width apart. Because they prevent rolling, hex dumbbells are preferred for this exercise but regular dumbbells are an acceptable alternative. Perform the exercise on a gymnastic mat or other soft floor covering to prevent injury.
   
   
2. Grip hex dumbbells firmly, one in each hand and straighten your legs out behind you, shoulder width apart. Your stomach is facing the floor and tight, your arms are straight and your straight legs are resting on the tips of your toes. Remember to keep the back straight while performing this exercise.
   
3. Place all your body weight on your left arm as you pick the right hex dumbbell off the floor. Bend your right arm at the elbow with your toes remaining on the floor providing stabilization to the body.
   
4. Lower the hex dumbbell to the floor as you dip into a push up position. Perform the push up by dipping low enough for both elbows to bend while maintaining a straight stiff torso. Use your feet to help you balance.
   
5. Return to position in step 2.
   
6. Put all you weight on your right side as you lift the left hex dumbbell with your left hand. Be sure to pull the weight up until the left arm bends completely at the elbow.
   
7. Continue to alternate from side to side for as many repetitions as is comfortable for you.