Push-Up Row

1. Start in a high plank position with your hands on two dumbbells placed shoulder-width apart on the floor. Your feet should be set wide apart to provide stability.

2. Ensure your body forms a straight line from your head to your heels, engaging your core and glutes to keep your hips stable.

3. Perform a push-up by lowering your chest towards the floor, keeping your elbows close to your body. Lower until your chest is just above the ground.

4. Push back up to the starting plank position, making sure to maintain a straight body line without sagging or piking at the hips.

5. Once at the top, perform a row by pulling one dumbbell up towards your ribcage while keeping the other hand planted on the floor. Your torso should remain as square to the ground as possible; resist the urge to twist your body open towards the side you're rowing.

6. Lower the dumbbell back to the ground and return to the starting plank position.

7. Repeat the push-up and then perform a row with the other arm.

8. Continue to alternate rows with each arm after every push-up for the desired number of repetitions and sets.

Important Notes:
- Always warm up before starting your workout to prepare your muscles and joints for the exercise.
- Select a weight that allows you to perform the exercise with good form while still challenging your muscles.
- Keep the movement controlled, especially when returning the dumbbells to the floor to avoid injury.
- If the exercise is too difficult with added weights, you can perform it without dumbbells until you build up sufficient strength.

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