- Start with a wide stance, toes slightly pointed out.
- Lower into a deep squat, grabbing your free weights with your hands.
- Walk or jump your feet back into plank position. Optional: do a pushup.
- From plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
- Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
- Jump your feet back in toward the hands, drop your hips toward the ground, and lift your chest.
- In a squat, curl your weights into the chest, and stand.
- Do an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
- This completes one rep.