Exercise of the Week

This week was rough! It started out great with an awesome commute by bike to meet my friend Anji for  lunch at The Observatory in NE Portland.

 I had a de-lish Quinoa Mushroom Burger and a couple of Anj’s sweet potato fries.

After that, it was all down hill. I get sick about once a year, and this week was it. So, I apologize for the lack of posts! But, I am back and at it! So here is your exercise of the week…..

The Dumbbell Plank Row (Truly, one of my favorites, just ask my clients!!)


2 Dumbbells ( I use 20’s usually, but start with 10 pounds until you get the form perfected)

Muscles Used:

Back, Traps, Lats, glutes, core, quads

The Move:

Start with hands on dumbbells right under your shoulders and knees on the floor. Taking a deep breath in, draw in your abs (don’t suck them in, but think about actually pulling your belly button toward the ceiling) and lift your knees off the floor and come into a plank position, keep it nice and straight :0)

Next, holding your plank position, draw your right elbow up toward the ceiling, brushing your rib cage and pull. (Tip: Think about pulling from back, not from your shoulder and keep your hips facing the floor)

 Slowly, lower your arm back down and repeat with the left.  Repeat sequence as many times as you can (or if you’re a superstar, 10-12 times).

Happy Rowing!


This entry was posted in Exercise and tagged , , by Trainer Kim. Bookmark the permalink.

About Trainer Kim

I love my God, husband, friends, family and sometimes my cat. My passion is challenge and my goal is to constantly exceed my expectations. I love to hike, bike, swim, run, jump and do Crossfit. I am usually in the kitchen baking or cooking something healthy and (hopefully) delicious! I love fitness and nutrition and strive to help people change their lives by training their bodies!

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