Step by step instructions
Grab a pair of dumbbells and stand in a split stance with right foot forward. Lower into a lunge, hinging forward from hips about 45 degrees (be sure to keep back naturally straight), reaching dumbbells down towards feet with palms facing thighs. Bend left elbow behind body, opening elbow out to side, pulling weight in front of shoulder.
As left arm extends back to floor, bend right elbow behind body to switch sides, moving arms quickly. That's one rep. Do all reps on the first side, then repeat with opposite foot forward. Keep abs drawn in tight and allow torso to rotate slightly from side to side during row.