Begin in a plank position with your shoulders stacked over your wrists, firmly holding onto a dumbbell with each hand.
Inhale and with control, lower your body down and perform a push-up with your elbows going back and out about 30 degrees. On an exhale, press back up to the plank position.
From here, keeping your hands on the dumbbells, engage your core and pull the right dumbbell off the ground, driving your elbow back and performing a row. Keep your elbow in tight by your side. Your hips and torso should be square (pointing toward the ground) throughout the entire movement.
With control, lower the dumbbell back down to the ground.
Inhale and with control, lower your body down and perform a push-up with your elbows going back and out about 30 degrees. On an exhale, press back up to the plank position.
From here, keeping your hands on the dumbbells, engage your core and pull the left dumbbell off the ground, driving your elbow back and performing a row. Keep your elbow in tight by your side. Your hips and torso should be square (pointing toward the ground) throughout the entire movement.
With control, lower the dumbbell back down to the ground.
This counts as one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.