This workout begins with a tough one—the renegade row. The exercise exhausts nearly every muscle in the body, including your core, back, shoulders, and arms. Just as you're starting to break down from that first set of rows, you'll get a moment of reprieve (well, sort of) as you digress into a series of pushup variations. Your back and core will get a rest as your focus shifts to your chest and triceps. Finally, you finish with mountain climbers—another shot at your core.


You'll do this workout as a circuit, meaning you'll do each exercise consecutively without rest. Once you've completed all exercises, rest for 30 seconds. Repeat the whole circuit for 5-10 rounds.

Depending on your ability, you may shorten or lengthen the rest periods. You may also complete more or fewer rounds.

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