HIIT BUILDER

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Push-up + row + reach

Plank / all fours / Chest / High effort / No jumping

Side
Angled
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How to do it

  1. Set upHigh plank, feet wide.
  2. MoveDo a push-up. At the top, pull one elbow back past your ribs as if rowing, then reach that arm long in front of you. Back down, and switch sides.
  3. Watch forTwisting your hips open on the row. The point is to stay square with one hand down.

Easier or harder

Easier
Plank row + reach: drop the push-up.
Harder
1-arm commandos: more time on one arm.

What it works

Muscles
Chest, Core, Triceps
Position
Plank / all fours
Intensity
High effort Hard
Impact
No jumping

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