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Whiteboard with the workout Renegade

Renegade

20 minCircuitConditioning

Rhythm 5 rounds: all exercises back to back – 30 s work, 30 s rest

Equipment

  • Dumbbells

Videos

Video: coming soon

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. 1. Dumbbell Romanian Deadlift 10-12

    Dumbbells

    Hip hinge with almost straight knees: lower the weight close to your legs until you feel the hamstrings stretch.

    • Lower body
    More on this exercise – Dumbbell Romanian Deadlift

  2. 2. Dumbbell Floor Press 10-12

    Dumbbells

    Press from lying on the floor: elbows touch down briefly, then press up powerfully – easy on the shoulders.

    • Upper body
    More on this exercise – Dumbbell Floor Press

  3. 3. Dumbbell Forward Lunge 8-12

    Dumbbells

    Big step forward, back knee towards the floor, push back to standing through the front heel.

    • Lower body
    • One side at a time
    More on this exercise – Dumbbell Forward Lunge

  4. 4. Dumbbell Renegade Row 6-10

    Dumbbells

    In a push-up position on two weights, row one side at a time without letting the hips tip – trunk and back.

    • Upper body
    • One side at a time
    • Rotation
    More on this exercise – Dumbbell Renegade Row

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.