"This exercise works three muscles groups and stability all in one! This move engages your abdominals, latissimus dorsi, and arms in general!" Folts-Mercure says.
Do each move up to 7 reps on each side while maintaining good form in less than 60 seconds. Rest the remainder of the 60 seconds, or as needed.
- Begin in high plank with a light to medium weight in one hand. Folts-Mercure suggests 5 lbs.
- Keep ribs corseted together, core engaged, and shoulders square.
- Row the weight.
- Shift to twist into your side plank, making sure you are aligning both your hips and your shoulders, stacking one on top of the other.
- Open your chest to lift the weight up, out of the side plank.
- Lower the weight back into the row and back to the mat.
- Repeat seven reps on the same side and alternate to the other side to repeat.
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