Fit Friday: Renegade Rows

Iiiiiiit’s FRIDAY!

And I will be a very busy girl today! My parents are coming to visit for the weekend and I have quite a to-do list to prepare.

Christmas, 2012

Christmas, 2012

We plan to be on the go quite a bit but I want to make sure I have some vegan goodies around the house. My parents aren’t vegan but company calls for food and it’s so much more enjoyable to share it. If all goes well, they won’t even know the brownies are egg-free 😉


Since I see a few a lot of brownies in the near future, here’s the fit move of the week and it’s a rough one 😉 The Renegade Row works EVERYTHING – biceps, triceps, shoulders, upper and lower back, chest, glutes, obliques, abs, quads…. so I could’ve just stopped at everything but I wanted you to know how much you should be doing this!

Fit Friday: Renegade Rows

AKA: Push-up Rows

Weight: 8-12 lb weight, depending on your fitness level.

Reps: 3 sets of 12-15 incorporated into a circuit or as part of any workout.


1. Start in a plank position with your hands ON your weights.


2. Engage your core and perform a triceps push-up.

IMG_0791 IMG_0790

3. From plank, perform a row with each your right and left arm.

IMG_0796 IMG_0798

That’s one rep. Continue into rep #2 with a triceps push-up and repeat for a total of 12-15 times. If you have any questions about this or any of the other moves leave a comment in the box or you can always send me an email:

Want more Fit Friday moves?

Or why not try out a killer HIIT workout, circuit style or via your favourite cardio equipment

Have a lovely weekend 🙂

Liz xo


4 thoughts on “Fit Friday: Renegade Rows

  1. Pingback: Fit Friday: Damn Girl | Lizzie Fit

  2. Pingback: Fit Friday: One Arm Row | Lizzie Fit

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s