Fit Villains: Selfish, Shameless, Sassy, Fitness.

PLANK ROW CHALLENGE: Baby Got Back!

A few of you mentioned you’d like exercises to strengthen your back and shoulders. Here ya go! This is one of my FAV moves for my core and upper back.

Challenge: Add 3 sets of this move to your workout today! Split up the sets throughout your workout, or pair this move with some ab work so you can rest between sets.

12 reps per set or 1 minute each. (right plus left = 1 rep). If the last few reps are easy, try it with a heavier weight.

**Beginners: you can opt to do this with just bodyweight.

***Advanced: try to do 12 reps PER side instead of alternating and adjust your weight so that it’s challenging. If you can only get to 8 reps per set, simply add an extra set.

Got a band? Swap in resistance bands instead of dumbbells for added instability. Work one side at a time, keep the band stable with your resting hand, and pull it with your rowing arm. Keep tension in the band throughout the move.

How To Do It

A. With a dumbbell in each hand, stabilize yourself in plank position.
B. Keeping your hips facing the floor (neutral) and trying not to sway, pull one elbow up, past your back, until you feel a squeeze in your upper back.
C. Replace the dumbbell to the floor and repeat on the other side.

Squeeze your upper back as you pull and scrape your elbow along your torso, keeping it close to your body. Make sure your hands are in line with your shoulders and keep your hips, shoulders and feet in one straight line.

Modification: do this move with no weight or from the knees if it’s too difficult.

Kill it!