Thrust and Row

Step by step instructions

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Exercise Steps 1

Step

From a squat position, hinge forward from hips about 45 degrees, reaching dumbbells to floor. Bend elbows and row weights to either side of body, squeezing shoulder blades down and together.

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Exercise Steps 2

Step

Squat down to floor and extend arms, pressing dumbbells into ground directly below shoulders; jump feet back into a full plank position, drawing abs in tight. Jump feet back in and return to the starting position; repeat.