"This exercise works three muscles groups and stability all in one! This move engages your abdominals, latissimus dorsi, and arms in general!" Folts-Mercure said.
Do each move up to seven 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 a high plank with a light-to-medium weight in one hand. Folts-Mercure suggested five-pound weights.
- Keep your 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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