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- [UPWOD Nº1] Get Your Daily Dose Of Sweat — Introducing The Lean It UP Workout Of The Day (UPWOD)
  
  Welcome to your daily dose of sweat. Today marks the official launch of UPWODS — Lean It UP's Workout of the Day. We're dropping 1 new KILLER workout every morning. Workout Nº1 is a chest and...
- Oh The Mistakes You’re Making — 14 Fitness Tips To Workout SMARTER And Maximize Your Results
  
  There's nothing more frustrating than dropping hours on hours at the gym or banging out 1000's of crunches and getting absolutely NOTHING to show for it. We've pulled together 14 must-use fitness...
- The Lean It UP Clean Eating Manifesto — 17 Nutrition Tactics To Eat Cleaner, Live Leaner, And Build The Ultimate Body
  
  It's time to overhaul your backwards, incredibly ineffective, fat-as-hell American diet. Use our 17-rule clean eating blueprint to build a lean, muscular physique.
- Avocado Rose 101: How To Make An Avocado Rose
  
  If you're anyone who's anyone on Instagram, you've undoubtedly seen the majestic, floral AVOCADO ROSE. Here's a step-by-step guide to make THE perfect avocado rose every time.
- Fitness 101: The Ultimate Five-Step Guide To Build Your Own Workout Plan
  
  Turn your workout routine into a DIY activity. Use our dead simple, dummy-proof, 5-step guide to build your own WORKOUT PLAN from scratch.
- [UPWOD Nº50] The Blowout Back & Biceps Workout
  
  We made it. FIFTY DEEP. Our final UPWOD—The Blowout Back & Biceps Workout—is your quintessential Lean It UP workout. It blasts the back and biceps with supersets, heavy compound lifts, and a HIIT...
- 3-Ingredient Spiralized Sweet Potato Bagels [Recipes]
  
  Rethink bagels with this lean, guilt-free 3-ingredient recipe for spiralized SWEET POTATO BAGELS.
- [UPWOD Nº49] The LABS Incineration Workout — Legs, Abs, & HIIT
  
  SUPERSETS ON SUPERSETS! UPWOD Nº49—The LABS Incineration Workout—takes your traditional leg day, infuses it with a double shot of abs, and amps it up with two major upgrades: quick-hitting GIANT...
- Introducing Metamucil Free — All Of The Fiber, None Of The Artificial Junk (Plus A Bonus Pitaya Bowl Recipe)
  
  Got digestion issues? Read this. And then make my dangerously delicious PITAYA bowl recipe.
- [UPWOD Nº48] The Upper Body Sledgehammer Workout
  
  Pound your chest, shoulders and triceps with UPWOD Nº48 — The Upper Body Sledgehammer Workout. It's an old-school slobberknocker that'll pummel your muscles and drag out new growth.
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- 3-Ingredient Spiralized Sweet Potato Bagels [Recipes]
  
  Rethink bagels with this lean, guilt-free 3-ingredient recipe for spiralized SWEET POTATO BAGELS.
- Introducing Metamucil Free — All Of The Fiber, None Of The Artificial Junk (Plus A Bonus Pitaya Bowl Recipe)
  
  Got digestion issues? Read this. And then make my dangerously delicious PITAYA bowl recipe.
- Butternut Squash Bucatini With Walnut Pesto & Sage Brown Butter [Recipes]
  
  If you love pasta, but hate the empty calories, carbs, and—*gasp*—gluten, this recipe for Butternut Squash Bucatini with Walnut Pesto is about to change your life.
- Chug A Little Autumn With The Meta Pumpkin Pie Protein Smoothie [Recipes]
  
  Get seasonally lean and chug a little autumn with the Meta Pumpkin Pie Protein Smoothie. The frothy, mouthgasmic concoction is bursting with warm fall spices, laced with savory pumpkin flavor, and...
- Asian Sriracha Chicken Burgers [Recipes]
  
  Our recipe for Sriracha Asian Chicken Burgers is the perfect balance of sweet, tangy, and spicy. They're easy to make, uber-lean, and jacked with HQ protein.
- Crush Hunger With The Meta Berry Blast Protein Smoothie [Recipes]
  
  Blast hunger and light up your taste buds with our Meta Berry Blaster Protein Smoothie. It's loaded with protein, a trifecta of berries, and fiber to nourish your body, boost recovery, and keep your...
- [Recipes] Refresh Your Body With The Watermelon Wave Protein Smoothie
  
  It's getting HOT. Extinguish the heat with our Watermelon Wave Protein Smoothie. Using 5 simple ingredients it quickly whips up into a svelte, light and fluffy cocktail that’s GUSHING with 40g...
- How To: Blend Up A Little Summer With The Island Pitaya Bowl [Recipes]
  
  HIYA PITAYA. Blend up a little summer with our quick and delicious Island Pitaya Bowl recipe. It takes 5 minutes to make and it's jacked with protein, antioxidants, fiber, and nutrients.
- Sesame Crusted Sriracha Tuna Sushi Bowl With Coconut Rice [Recipes]
  
  Love spicy tuna or fresh, sushi-grade fish? You'll go BANANAS for our Sesame Crusted Sriracha Tuna Sushi Bowl. It's uber-lean, jacked with protein, and gushing with flavor.
- Post Workout: Refuel & Recover Faster With These 4 Protein-Packed Post Workout Meals
  
  Your POST WORKOUT meal is a major key to muscle growth. Use these 4 power post workout meals to refuel effectively and jack your body up with protein.
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Home » Abs » The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

Posted by Bryan DiSanto on Apr 20, 2016 in Abs, Exercise Lists, Featured Article, Fitness Lists, Lower Abs, Muscle It UP, Obliques | 3 comments

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Six-Pack Ab Exercise 5: Renegade Rows

Image: Muscle and Perfomance

How To:

Target Muscle(s): Back, Core, Biceps

Renegade Rows are effectively a plank on steroids. Not only do they require immense core stability, but they also incorporate elements of anti-rotation.

Effectively, you’re rowing with one half of your body while planking with the other — all while resisting the pull to twist or fall over. Think of it as a weighted one-arm plank, with a row thrown in on top.

They dictate high concentration and mind-muscle focus—not to mention a high level of CV fitness—but the results are tantalizing.

(1) Set up in push up position with 2 dumbbells.
(2) Keep your back flat, core tight, and row your left arm up parallel with your torso. Hold for 1 second and return back down to the ground.
(3) Continue to alternate arms. Keep your core tight throughout the movement.

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About
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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).